Preparing for the Holidays with ADHD or Autism

The holiday season brings joy, connection, and comfort… but also change, sensory overload, and pressure to keep up and make everything look perfect (while seemingly effortless). For many autistic and ADHD adults, this time of year is a blend of happiness and exhaustion. The shift in routine, extra social commitments, and heightened expectations can stretch even the best coping strategies.

Taking time now to prepare can make the difference between simply getting through the season and actually enjoying it.

1. Protect your rhythm

The weeks ahead often pull us away from what helps us feel grounded: sleep routines, quiet mornings, regular meals.

Try to identify two or three small anchors that support your wellbeing and protect them where possible. That might mean keeping to your usual wake-up time, scheduling brief breaks during family visits, or stepping outside for ten quiet minutes after a busy meal.

2. Plan with flexibility in mind

Lists and plans can help reduce last-minute stress, but remember that flexibility is just as valuable.

If you’re hosting, build in a few sensory-friendly options — soft lighting, background music that can be turned down, or a quiet space to decompress. If you’re visiting, bring items that soothe you: noise-cancelling headphones, a familiar snack, or a small fidget object.

3. Communicate your needs early

It’s easier for family and friends to support you when they understand what helps.

If crowded gatherings are draining, explain that you may step away for a short break. If overlapping conversations are overwhelming, suggest smaller groups or quieter moments for connection. Most people want to help; they simply need gentle guidance.

4. Redefine what “holiday success” looks like

You don’t need to attend every event, stay late, or match others’ pace.

Meaningful holidays are often found in the quiet moments — sharing food with someone you trust, lighting a candle, listening to familiar music, or simply noticing small things that bring comfort.

This season, give yourself the gift of clarity.

If this season highlights patterns of sensory overwhelm, executive fatigue, or burnout that feel familiar year after year, it might be time to explore whether ADHD or autism could be part of your story. An assessment is simply a lens that can bring understanding, self-compassion, and new tools for balance.