ADHD in the Holidays: Why Time Off Can Feel Harder Than Expected

The winter holiday season is typically seen as a time for rest; however, some people with ADHD report a paradoxical increase in stress, restlessness, and functional impairment during this period. This article outlines why holidays can be uniquely challenging for those with ADHD.

The Myth of Effortless Relaxation

Low-stimulation environments can feel aversive rather than restorative, leading to three common compensatory behaviours:

1. Excessive Activity Scheduling: to generate adequate internal stimulation through constant activity

2. Digital Compensation: Phones or other devices become reliable sources of stimulation. Increased scrolling, news consumption, or gaming is often a self-regulation strategy rather than avoidance.

3. Cognitive Hyperactivity: Even during periods of physical rest, cognitive restlessness may persist, including rumination about work, forward planning, or revisiting past conversations. This reflects the difficulty many individuals with ADHD have with down-regulating internal activity.

Impulsivity symptoms can also present more intensely during the holidays, such as impulsive spending on gifts, last-minute travel plans, or non-refundable holiday activities. Neglect of practical planning, forgetting medication and an increased likelihood of minor accidents due to inattention or rushing in unfamiliar environments.

Not everyone with ADHD is impulsive. Some rely heavily on structure to manage internal cognitive load. During holidays, when routines are disrupted, you may attempt to re-impose order through strict timing of meals or activities and difficulty with spontaneous changes or loosely planned days.

Environmental Factors

Reduced Daylight and Mood Regulation: Shorter daylight hours can exacerbate low mood, lethargy, and circadian rhythm disruption. For people with ADHD who already demonstrate vulnerabilities in sleep regulation, this can intensify executive dysfunction and emotional dysregulation.

Seasonal Affective Disorder (SAD): SAD is more common among individuals with pre-existing attentional or mood vulnerabilities. Roughly 30% of adults with ADHD also experience SAD, and the risk of co-occurrence is higher in women than men. The overlap between SAD symptoms (low motivation, mental fog, increased fatigue) and ADHD symptoms can make functional challenges more pronounced during the winter holidays.

The Post-Holiday Adjustment Period

Returning from the winter break often involves a sharp transition back to structured routines. This can make restarting routines very difficult and, therefore, result in a motivational crash, as the brain shifts from a period of unstructured novelty to predictable daily demands.

Most people experience a small dip in mood after a holiday, but for the ADHD brain, it can be a significant crash. The brain, which was either over-stimulated by constant activity or under-stimulated and restless during the holiday, now has to transition back to the predictable, often mundane, structure of daily life.

Some tips to help with ADHD symptoms during the holidays

While the holiday season can disrupt routines and increase stress, a few intentional strategies can help maintain balance and reduce symptom flare-ups. Try to maintain regular sleep and wake times, even on days off. Consistency supports attention, emotional regulation, and overall well-being. Similarly, keeping up with familiar exercise habits and basic self-care routines such as meals, medication schedules, or daily planning can provide the stability your brain relies on when other structures shift.

1. Maintain Core Routines

   Preserving predictable daily habits provides an essential anchor when other aspects of life become less structured.

   This could include:

   • Keeping consistent sleep and wake times, even on days off

   • Maintaining regular meal time

   • Following usual medication schedules, supported by reminders if necessary

   • Continuing familiar exercise or movement habits

   • Using brief daily planning to outline priorities

   
   

2. Plan Ahead to Reduce Overwhelm

   Proactive planning can help minimise stress and limit last-minute decisions.

   This could include:

   • Reviewing the upcoming week to anticipate demanding days

   • Selecting shorter or quieter gatherings to manage overstimulation

   • Simplifying gift shopping with budgets, lists, or time limits

   
   

3. Set Boundaries to Preserve Energy

   Clear boundaries can prevent exhaustion and help maintain focus and emotional balance.

   This could include:

   • Communicating needs to family or hosts

   • Delegating tasks where possible

   
   

4. Prioritise Mental Health and Rest

   Wellbeing should remain central, even during a demanding time of year.

   This could include:

   • Scheduling regular downtime or “buffer periods

   • Seeking support from trusted individuals or professionals

   • Allowing flexibility and self-compassion when plans change

   
   

5. Adapt Traditions to Your Needs

   Holiday traditions do not need to be rigid. Adjusting or simplifying them can help create a season that is both enjoyable and sustainable.

For those with ADHD, a temporary removal of the external structures, stimulation patterns, and routines that help regulate cognitive and emotional functioning can impact holidays. Understanding these mechanisms allows for more compassionate self-awareness and supports the development of accommodations, strategies, and relational communication that make holiday periods more manageable.