🎄 3 Tips for Making the Holidays Smoother With Your ADHD Child
The holidays can be magical. They can also feel overwhelming for families raising children with ADHD.
Between schedule changes, nonstop transitions, new environments, sensory overload, sugar, excitement, late nights, and well-meaning relatives with opinions, this season is filled with the exact things that overload an ADHD nervous system.
So if your child feels more emotional, more impulsive, or more reactive during the holidays, here is something important to remember:
Nothing is wrong with your child.
Nothing is wrong with you.
Their nervous system is simply overloaded.
When we understand what is happening beneath the behavior, everything begins to shift.
Here are three simple, research-backed tips that can help your ADHD child stay calmer and help you feel calmer too.
🎁 Tip 1: Prioritize Regulation Over Perfection
During the holidays, many parents unknowingly raise their expectations. We hope our kids will behave. We hope we can get through events without meltdowns. We hope they will not embarrass us in front of family.
But here is the truth:
ADHD kids do not need perfection.
They need regulation.
A regulated child is a flexible child.
A dysregulated child is a reactive child.
Before holiday events or even before leaving the house, shift your focus from behavior to the body. Ask yourself, “What does my child’s nervous system need right now?”
Here are a few simple ways to support regulation before you go:
A snack with protein
Ten minutes of movement
A sensory activity
Headphones if needed
A quiet car ride
A weighted blanket
Practicing deep breaths
Listening to soothing music
You can say something simple and empowering like:
💬 “Your body works best when it feels calm. Let’s help your body feel ready.”
And remember, your regulation matters just as much.
Kids borrow our nervous systems.
Your calm is their calm.
🎁 Tip 2: Set Clear Expectations Before You Go
The ADHD brain does best with clear, concrete guidance before a situation happens, not in the heat of the moment.
Before you walk into Grandma’s house, a holiday party, or a family gathering, take 60 seconds to connect and preview what is coming.
You might say something like:
Here’s what is happening today.
Here’s where screens will be.
Here’s when we are eating.
Here’s when we will take breaks.
Here’s what you can do if you feel overwhelmed.
Even better, offer choices so your child feels some control:
“When you need a break, do you want to go outside or upstairs?”
“If the noise gets loud, do you want headphones or a quiet corner?”
“Do you want me to check in every 30 minutes or wait for you to come to me?”
This helps your child picture the day in their mind, which strengthens executive function and reduces anxiety.
💡 Kids do best when they know what to expect and what is expected.
🎁 Tip 3: Build in Predictable Breaks Before Meltdowns
This tip is a game changer.
We often wait until we see the meltdown brewing. But once an ADHD child is overwhelmed, it is already too late for reasoning. Their brain has shifted into survival mode.
Instead, plan early, predictable, and frequent breaks, even when your child seems totally fine.
You might say:
“Every 30 minutes, let’s check your energy level.”
“After presents, let’s take a five minute quiet break.”
“After eating, let’s go outside for fresh air.”
Do not underestimate the power of a quick three-minute reset:
🚽Bathroom break
💧 Get water
☀️ Go outside
📬 Walk to the mailbox
🎧 Use a sensory tool
🏃 Short movement burst
These micro-breaks reset the nervous system and help prevent holiday overwhelm before it explode.
A Gentle Holiday Reframe:
Here are your three holiday anchors:
✅ Prioritize regulation, not perfection
✅ Set clear expectations ahead of time
✅ Build in predictable breaks before overwhelm
If the holidays have historically been stressful in your home, this is your chance to try it differently.
You are not aiming for perfect behavior.
You are aiming for connection, regulation, and realistic expectations.
You have got this.
Your child is doing their best.
And with the right tools, the holidays really can feel lighter.
Looking for more tools to help transitions smoother, mornings easier, and more calm into your home? Fill out this brief application to be added to the waiting list for the next round of the ADHD Parent Reset Program.
Always in your Corner,
Kristina
