When the Holidays Disrupt Routines: Why ADHD Can Feel Harder to Manage
The holidays often bring change — whether you celebrate them or not.
Routines shift.
Sleep patterns change.
Work schedules become unpredictable.
Social expectations increase.
Noise levels rise.
And the pace of everyday life speeds up.
For many adults with ADHD, these changes can make day-to-day functioning feel noticeably harder. Not because anything has “gone wrong,” but because routine plays a crucial role in regulation.
When routines disappear, ADHD can get harder to manage.
Why Routine Matters for ADHD
Routine is often misunderstood as rigidity.
For ADHD, it’s rarely about control or preference — it’s about support.
Consistent routines help to:
reduce cognitive load
limit decision fatigue
support focus and task initiation
regulate the nervous system
create predictability in an otherwise stimulating world
When routines are in place, many ADHD adults are effectively using external structure to support internal regulation.
When those routines are disrupted — even temporarily — the brain has to work harder to compensate.
Why the Holidays Can Be Especially Challenging
At this time of year, multiple changes tend to happen at once.
Sleep may be shorter or less consistent.
Meals are irregular.
Workdays blend into social commitments.
Sensory input increases — lights, music, crowds, conversations.
Expectations (spoken or unspoken) increase.
For ADHD nervous systems, this accumulation matters.
It’s often not one big stressor —
it’s many small changes happening together.
That’s why some people notice:
increased distractibility
lower motivation
irritability or emotional flatness
greater fatigue
difficulty starting or finishing tasks
a stronger need for recovery time
These are not signs of failure.
They’re signs of a brain operating with less structure than usual.
ADHD-Friendly Ways to Support Yourself During This Time
You don’t need to recreate perfect routines or “do the holidays right.”
Small, stabilising supports are often enough.
Here are a few gentle strategies that many ADHD adults find helpful:
1. Keep one or two routines steady
If everything can’t stay the same, let something stay predictable — sleep time, morning structure, medication timing, or movement.
2. Reduce decision-making
Repetition is regulating.
Eating the same breakfast, wearing familiar clothes, or simplifying plans can lower cognitive load.
3. Plan recovery time
Social or busy days often need quieter days after.
This isn’t avoidance — it’s nervous system care.
4. Lower sensory input where possible
Soften lighting, reduce background noise, step away from stimulation, or take breaks before overwhelm builds.
5. Let “good enough” be enough
This time of year doesn’t need to be productive, meaningful, or joyful.
It only needs to be manageable.
A Gentle Reframe
If ADHD feels harder right now, it doesn’t mean you’re regressing or “not coping.”
It means your brain is adapting to change — with fewer external supports in place.
Stability doesn’t have to look perfect.
Gentler routines still count.
Doing less still counts.
And supporting your nervous system is not indulgent — it’s essential.
Final Thought
The holidays pass.
Routines return.
But the way you speak to yourself during periods of disruption can last much longer.
If you approach this season with realism, compassion, and flexibility, you’re already doing something deeply supportive for your ADHD.
Many adults seek therapy after diagnosis to better understand how ADHD affects daily life, routines, college, or work — especially during periods of disruption.
I offer one-to-one ADHD-informed psychotherapy, both online and in person in Limerick, focused on understanding your ADHD, reducing overwhelm, and developing supports that work for you.
👉 Learn more or book a session:
https://www.robertrackley.ie
