Something happens in December: Routines unravel, schedules fill, and there is pressure to show up, stay cheerful, and keep track of everyone and everything. For many, this is tiring. For adults living with ADHD, it can feel like losing their grip.
If you’ve been working on focus and organization all year, the holidays might seem like a step backward. And there’s a reason for that. The brain depends on structure to function efficiently. Take that structure away, add overstimulation and time pressure, and even the best ADHD coping strategies start to slip.
According to the American Psychiatric Association, 28% of U.S. adults said they expected more holiday stress in 2024 than the year before. For individuals managing executive dysfunction, those changes can be frustrating and destabilizing.
In this blog, we’ll walk through practical strategies to help you navigate the season without burning out. Each one is grounded in research, therapy techniques, and the lived experiences of those who manage ADHD every day.
Why Holidays Hit Hard for People With ADHD
At their best, holidays are a break from routine. For ADHD brains, that’s part of the problem.
Routines act as anchors for adults with ADHD, helping them manage focus and energy. When those routines vanish, especially during the holidays, things start to slip. Sleep gets off track. Moods swing faster. Add loud spaces, bright lights, and constant movement, and even simple errands can leave someone feeling overstimulated and exhausted.
There’s also the issue of timing. Research shows that adults with ADHD often misjudge how long things take. Add late nights, travel, shopping, and family obligations, and both focus and calm start slipping out of reach.
For those managing both ADHD and anxiety, this time of year can feel especially difficult. That overlap is common. Clinical sources indicate that up to around 53% of adults with ADHD may also meet criteria for an anxiety disorder.
That said, stress doesn’t have to take over. You can reduce the friction. It starts with giving the ADHD brain what it thrives on: clarity, rhythm, and realistic support.
How to Manage ADHD During the Busy Holiday Season
Each of the following strategies is meant to reduce cognitive load, build momentum, and create space to recharge.
1. Tame the Time
ADHD often affects how people experience time. What feels like five minutes might turn out to be thirty. That distortion makes planning difficult. A way around this is to make time visible, external instead of internal.
Start by blocking off parts of the day in your calendar. Instead of one vague block for “errands,” split it into 30-minute chunks: one for grocery shopping, one for returns, one for rest. Set a start and stop time. Add alarms or visual timers. These act as training wheels for your internal clock.
Behavioral therapists often teach these tools as part of therapy for ADHD. The aim is to give your mind the scaffolding it needs to stay calm and consistent.
2. Create Calm With Mindful Breaks
Stimulation builds fast. Lights, music, and crowded spaces all add up. If you wait until you’re overwhelmed to take a break, it’s often too late.
Try stepping away before your nervous system goes into overdrive. Even five minutes can help. Go outside. Sit somewhere quiet. Use a calming object or scent. Mindfulness practices, like deep breathing or brief guided meditations, can improve focus and reduce emotional reactivity in adults with ADHD.
The trick is to plan these resets in advance. Don’t wait for meltdown mode. Build them into your day like you would a meal or meeting.
3. Speak Your Needs and Protect Your Energy
People with ADHD often carry invisible weight. They don’t want to disappoint anyone. Therefore, they say yes, even when they’re running on empty.
Holidays amplify this. You want to show up for family. You want to say yes to every invitation. But your brain and your body may not keep up.Setting boundaries isn’t rude. It’s a form of care. You’re not bailing. You’re building a version of the holiday that’s sustainable.
Try this: Instead of “I can’t,” say “I’m looking forward to it, but I’ll be leaving after dessert.” Or “I’m happy to help after I’ve had a quiet moment.” These small shifts keep conversations positive while protecting your needs.
Many people develop these skills through ADHD therapy or mental health therapy in Sacramento at Zeam. Therapy can help you practice, script, and feel more confident in drawing lines before energy runs out.
4. Soothe the Mind
There’s a loop that forms between ADHD and anxiety. Missed deadlines or forgotten plans create stress. That stress worsens focus, and the cycle continues.
To break it, start small. Use grounding exercises when you feel scattered. Try the 5-4-3-2-1 technique:
- Five things you can see
- Four you can touch
- Three you can hear
- Two you can smell
- One you can taste
Movement also works: a walk, stretching, or simply standing up and shifting posture.
If anxiety becomes hard to manage, medication may help, but it should never be the only tool. Effective adult ADHD treatment often includes both therapy and pharmacological support.
If you’re adjusting meds for travel or long breaks, it’s important to speak to a provider. A quick check-in with an ADHD psychiatrist near you, like the ones at Zeam, can keep your plan stable and personalized.
Finding Steady Ground in a Season That Moves Fast
You don’t need to master every skill to have a calmer season. You just need a plan that honors how your brain works. One that doesn’t fight the way you’re wired, but works with it.
A few boundaries. A few breaks. A few tools to manage time and reset your nervous system. That’s how adults with ADHD get through December with less chaos and more clarity.
The holidays can throw everything off balance. At Zeam Health & Wellness, we help people bring structure back, gently, and in ways that work for real life. Our mental health therapy in Folsom, Roseville, and Sacramento offers personalized support that fits you, not just the season. If you’re feeling overwhelmed, reach out. We’ll help you find your footing again.
Key Takeaways
- The holidays disrupt the structure ADHD brains rely on.
When routines disappear and stimulation increases, symptoms like forgetfulness, overwhelm, and emotional reactivity intensify. A large survey found 28% of U.S. adults expect more holiday stress this year.
American Psychiatric Association - Adults with ADHD often experience time distortion, making planning harder.
Research shows ADHD affects internal time perception, which leads to underestimating how long tasks take. Using visual timers, alarms, and time blocking reduces cognitive load and improves focus in high-stimulus seasons. - ADHD frequently coexists with anxiety, increasing holiday overwhelm.
Studies indicate up to ~50% of adults with ADHD also meet criteria for an anxiety disorder or other comorbid condition.
Chadd + PLOS - Mindful breaks act as strategic resets for the nervous system.
Short, scheduled pauses—quiet spaces, outdoor breaks, breathing exercises, grounding techniques—can prevent sensory overload and help regulate attention. - Setting boundaries preserves energy and reduces emotional burnout.
Communicating limits respectfully lets you engage socially while protecting your focus and stress levels—an essential practice for ADHD during busy seasons. - Treatment adjustments should be planned, not reactive.
Travel shifts, holiday schedule changes, or medication timing disruptions should be coordinated with a provider for consistency and stability of care. - With structure and support, December can become manageable—not chaotic.
Externalizing time, reducing stimulation, and honoring your energy levels help adults with ADHD stay grounded and present through the holiday season.
