December Newsletter: Holiday Routines That Reduce ADHD Chaos & Support a Healthy Gut–Brain Connection
- Gretchen Pound, PhD
- 1 day ago
- 3 min read
The holidays bring joy, connection, and celebration — but for ADHD brains, this season can also mean overstimulation, disrupted routines, and emotional fatigue. Add travel, events, and endless to-do lists, and it’s easy to feel ungrounded.
This month, we’re focusing on simple, ADHD-friendly routines that help keep your nervous system regulated while supporting a plant-based, gut-healthy lifestyle.
Why gut health? Because the gut and brain are in constant communication. A balanced gut microbiome supports:
Emotional regulation
Focus and working memory
Stable energy levels
Reduced inflammation
Better sleep
And during the holiday rush, all of those functions can use a little extra support.
1. Keep One “Anchor Routine” Each Day
Instead of trying to maintain every habit, choose one non-negotiable anchor that brings structure.
Examples:
A 5-minute morning breath practice
A plant-based fiber-rich breakfast (berries + oats, chia pudding, smoothie)
A short walk outside
A consistent bedtime wind-down
Anchor routines help ADHD brains feel grounded and reduce decision fatigue.
2. Add, Don’t Restrict — The ADHD-Friendly Approach
Food restriction often backfires, especially during the holidays. Instead, focus on adding gut-supportive plant foods:
Leafy greens
Beans and lentils
Berries
Nuts and seeds
Whole grains
Fermented foods like sauerkraut, kimchi, or plant-based yogurt
Adding fiber feeds the gut microbiome and helps stabilize mood and energy — without the pressure of perfection.
3. Build “Stability Plates” to Avoid Energy Crashes
Holiday foods can be heavy and sugary, which can spike and crash dopamine and blood sugar, tough on ADHD focus.
A simple ADHD-friendly plate includes:
Fiber (veggies, whole grains, beans)
Protein (tofu, lentils, tempeh, edamame)
Healthy fats (avocado, nuts, seeds)
Even adding one of these to your regular meal helps decrease irritability and fatigue.
4. Use Micro-Regulation Throughout the Day
Instead of waiting until you’re overwhelmed, give your nervous system tiny breaks:
10 slow exhales
1 minute of grounding (feet on floor, notice sensations)
A 2-minute stretching or somatic shake-out
30 seconds looking out a window
These micro-moments re-center the body and keep sensory overload from building.
5. Keep “Sensory Boundaries” in Place
ADHD brains are more sensitive to holiday noise, lights, and chaos.
You can support your system by:
Wearing earbuds at events or while shopping
Keeping a dim, quiet bedroom at night
Using a weighted blanket
Taking “sensory exits” — stepping outside or into a bathroom for a reset
These boundaries protect your bandwidth and help you stay regulated.
6. Maintain a Gentle Sleep Rhythm
Sleep has a direct impact on ADHD symptoms and gut health. Instead of rigid rules, use gentle cues:
Keep the same wake time most mornings
10–15 minute wind-down routine
Avoid large meals 2 hours before bed
Try magnesium-rich plant foods in the evening (spinach, pumpkin seeds, bananas)
Even partial consistency helps.
Final Thoughts
You don’t need perfect routines to stay regulated during the holidays. Supporting your ADHD brain — and your gut — is about small, compassionate choices that add stability in a busy season.
UPDATES:
Dr. Pound's new practice hours are on Saturdays and Sundays from 7 AM to 2 PM.
Please note Dr. Pound's upcoming days off: December 24, 2025 to January 2, 2026.
You can reach Faith for inquiries or to schedule an appointment at (858) 533-1450 from 9 am to 3 pm, Monday through Friday.
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And Remember
"I want to make a difference in people’s lives!
I work to ensure everyone has an
equal opportunity to succeed."
-- Gretchen Pound, PhD