🧠 Reset Before the Rush: Creating ADHD-Friendly Routines for the Holidays
- Gretchen Pound, PhD
- 4 days ago
- 2 min read
How to stay grounded, calm, and structured when everything gets a little unpredictable
The holidays are filled with joy, connection, and… total routine chaos. For people with ADHD, the shift from everyday structure to holiday schedules can feel like jumping from a neatly labeled planner into a glitter tornado. More noise, more crowds, more expectations, more sensory overwhelm—and fewer predictable routines.
Before things ramp up, a small “reset” can make the entire season feel more manageable. Here’s how to create ADHD-friendly routines and sensory supports that help you stay steady amid the holiday swirl.
🌟 1. Re-Establish a Simple “Core Routine”
When holiday schedules shift, a few steady habits can keep you grounded. Create a basic daily trio:
Wake-up & wind-down window (doesn’t need to be exact).
A small movement moment (walk, stretch, quick tidy).
A 5-minute check-in ritual (set top priorities, breathe).
These tiny anchors reduce overwhelm when plans change.
Bonus: Before busy days, do a quick “pre-load” reset—hydrate, tidy one spot, check your calendar, pick clothes—to prevent later stress.
🔆 2. Prevent Sensory Overload Before It Builds
Holiday environments can be intense, so small adjustments help you stay grounded:
🕯️ Lighting: Use softer lights when possible and sit near natural or dimmer spaces.
🔊Sound: Keep noise-canceling earbuds handy and use a quick “reset playlist” when you need a break.
👥 Crowds: Take planned pauses—step outside, refill a drink, or arrive early/late to avoid peak chaos.
🍽️ Food: Bring familiar snacks and feel free to skip foods that overwhelm your senses.
These small supports help keep you comfortable and present.
🌬️ 3. Simple Tools for Grounding and Transitions
Transitions are often the hardest part of ADHD life—and holidays are basically a string of transitions. These tools help reset your nervous system quickly:
🟢 The 30-Second Body Drop
Stand still, inhale deeply, relax your shoulders, release your jaw, and feel your feet on the floor. This brief somatic pause helps reduce tension during moments of overstimulation.
🍂 Two-Minute Timer Transitions
Before leaving, shifting tasks, or joining a new activity, set a two-minute timer to prepare your brain. Use the time to:
Grab what you need
Take a breath
Check your mental “next steps”
✍️ Micro-Notes
Keep a tiny notepad or phone note called “Holiday Brain.” Use it to jot down tasks, gifts to buy, questions people ask, or things you need to remember. This reduces cognitive load and prevents overwhelm.
📦 A Personal Calm Kit
Pack small items that help regulate you:
fidget or stim toy
gum or mints
lip balm or hand cream (great grounding scents)
Earbuds
a small snack
This makes you feel supported anywhere.
🎄 Final Thought: You Deserve a Season That Supports Your Brain
Holiday chaos doesn’t have to derail your focus or peace of mind. By resetting early, protecting your sensory boundaries, and using grounding tools, you create a steady foundation beneath the festivities.
Go into the season with intention, kindness toward yourself, and the routines that keep you regulated. Your brain—and your holidays—will feel so much lighter.
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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