ADHD and the Holidays: A Parent’s Guide to Success
The holiday season brings joy, festivities, and cherished family moments. However, for parents of children with ADHD, it can also bring unique challenges. The combination of excitement, change in routine, and sensory overload can be overwhelming for kids with ADHD. But with some thoughtful planning and strategies in place, you can create a joyful and harmonious holiday experience for your family.
Here are some tips to help you navigate ADHD & the holidays:
1. Prioritize Routine and Structure
Children with ADHD thrive on routine and predictability. With the holiday season often disrupting their usual schedules, try to maintain a consistent routine as much as possible. Communicate any changes in advance and make sure to establish clear expectations. This will help your child feel more secure and in control, reducing potential stressors.
2. Create a Quiet Retreat
The hustle and bustle of holiday gatherings can be overwhelming for children with ADHD. Designate a quiet space where your child can retreat to when they need a break. Fill it with calming activities like books, puzzles, or sensory tools. Encourage your child to use this space as a sanctuary when they need to recharge.
If you’re traveling, this can feel hard to manage. But even something simple like audiobooks and noise canceling headphones while they have a tactile activity to do with their hands can help them recenter wherever you are.
3. Plan Strategic Activities
Engage your child in activities that align with their interests and abilities. This could be anything from arts and crafts to outdoor adventures. Planning activities that stimulate their creativity and allow them to burn off excess energy can help maintain a positive atmosphere.
If in your planning you notice large blocks of time where your child will be expected to be calm and quiet, try to stack in some more activity before and after. You know your child best, so going in with the mindset of meeting their needs will help the season go more smoothly for everyone!
4. Communicate Openly
Talk to your child about the holiday plans, including any potential changes or new experiences they might encounter. When appropriate, use a visual schedule to help them understand the sequence of events. Encourage them to express their feelings and concerns and work together to make a plan that everyone is comfortable with.
5. Set Clear Expectations
Clearly communicate your expectations for behavior during holiday events. Use positive reinforcement techniques like praise and rewards for positive behavior. Be specific about what you expect and offer gentle reminders as needed.
As a parent, you can also manage your expectations of yourself. This is a stressful and busy time for everyone, whether or not you have ADHD. Be patient with yourself and set expectations loosely when needed so you don’t suck the joy out of the season for yourself.
6. Limit Sensory Overload
Holidays can be a sensory overload for anyone, and for children with ADHD, this can be especially challenging. Pay attention to their sensory sensitivities and try to minimize overwhelming environments. Provide noise-canceling headphones if necessary, and consider bringing familiar items from home to help anchor them.
7. Take a Few Minutes for Yourself
As a parent, it’s crucial to take care of your own well-being too. Allocate time for yourself to recharge, whether it’s a quiet moment with a book, a walk in nature, or a relaxing bath. A well-rested and balanced parent is better equipped to support a child with ADHD during the holiday season.
8. Be Flexible and Patient
Remember, it’s okay if things don’t go exactly as planned. Flexibility is key. If a particular activity or event becomes too overwhelming, it’s perfectly fine to adjust or skip it altogether. Patience and understanding go a long way in creating a positive holiday experience for everyone involved.
ADHD Support That Goes Beyond Accommodations
If your ADHD kid struggles to pivot when plans change or stay engaged and motivated in activities, it could be pointing to deeper cognitive weaknesses than just their struggles with attention. In fact, according to research, attention is actually average in many individuals with ADHD. It’s skills like working memory, long term memory, and processing speed that are more deficient, and these skill weaknesses impact every area of life.
