ADHD Strategies for Managing Post-Holiday Overwhelm
The holiday season is over, and if you’re anything like me (or anyone with ADHD), the aftermath can feel like you’ve just been hit by a glitter bomb. Decorations need to be put away, gifts need organizing, and there’s a mountain of emails, messages, and plans to sift through. But don’t worry! With a little ADHD-friendly strategy and humor, we can get through this.
1. Acknowledge the Chaos (And Laugh at It)
Let’s start with some brutal honesty: the holidays were probably a whirlwind, right? Whether it was overspending, over-scheduling, or over-everything, it’s easy for anyone, especially those with ADHD, to get lost in the post-holiday mess.
The first step? Don’t panic! ADHD brains tend to overthink, but there’s no need to catastrophize. Take a deep breath, laugh at the fact that you’re already knee-deep in wrapping paper, and remember: you’ve survived worse!
Pro Tip: Keep a “laugh it off” mantra handy. Humor is a surprisingly good tool for reducing overwhelm.
2. Break Tasks Down Into “Non-Overwhelming” Bits
Here’s where ADHD can both help and hurt. We’re all familiar with that “I’m going to tackle everything at once” feeling. It’s exciting at first but quickly becomes a mess of half-finished tasks.
Instead, break down your post-holiday to-do list into manageable chunks. Think: “Clean up gift wrappings” instead of “Clean up the entire living room.” Smaller tasks feel more achievable, and each small win gives you that dopamine boost!
Tip for ADHD minds: Use timers (the Pomodoro Technique works wonders!) to break tasks into 25-minute intervals. Set the timer, and when it goes off, reward yourself—perhaps with a snack or a 5-minute social media scroll.
3. Prioritize Tasks with the “Must-Do vs. Nice-to-Do” Method
Not everything needs to be done right away. This is especially important for ADHD minds, which are constantly bouncing between tasks. So, try the “Must-Do vs. Nice-to-Do” method.
Must-Do: Emails, returning items, organizing gift chaos, and setting up any necessary appointments.
Nice-to-Do: Deep cleaning, reorganizing your pantry, or that holiday card scrapbook project you’ve been putting off.
Bonus Tip: Don’t aim for perfection. Seriously. Just get the must-dos done and leave the rest for when your ADHD brain is feeling extra motivated (which could be tomorrow, next week, or maybe… never?).
4. Set Realistic Expectations (And Embrace Imperfection)
The holidays often come with high expectations. We get caught up in everything being “just perfect”—perfect gifts, perfect decorations, perfect everything. But once January rolls around, it’s time to accept that things won’t always be perfect. Especially with ADHD.
Realistic expectations are your friend. Did you get all the decorations down? Maybe not. Is your to-do list a little overwhelming? That’s okay, too. Set your sights on progress, not perfection.
Funny Reminder: You don’t need to be Martha Stewart. You just need to survive the first week of January!
5. Use Visual Cues to Stay on Track
For ADHD brains, memory can be a tricky thing. So, visual reminders are a game-changer. Whether it’s sticky notes, a dry-erase board, or the almighty digital calendar, these visual tools help you remember important tasks without the need to keep them swirling in your mind.
Tip: Post reminders where you’ll see them often—on the fridge, bathroom mirror, or even your phone’s lock screen. Color-coding can also be helpful (because who doesn’t love a little color coordination?).
6. Get Moving: Physical Activity = Mental Clarity
When you’re feeling overwhelmed, getting your body moving can clear your head and calm that chaotic ADHD energy. You don’t have to run a marathon, but even 10 minutes of stretching or a quick walk can help reset your brain and allow you to focus more clearly on tasks.
Tip: If you can, make it a walk outside. Vitamin D and fresh air are excellent for recharging both body and mind.
7. Take Time for Yourself (And Your ADHD Brain Will Thank You)
Here’s a secret no one tells you: you don’t have to do everything all at once. One of the biggest ADHD struggles is the tendency to overcommit. After the holidays, taking time for yourself is just as important as ticking off that to-do list.
Whether it’s reading a book, taking a nap, or watching a mindless TV show (guilty as charged), self-care is essential. Your brain needs a break, and so does your body.
Note: Don’t feel guilty. A rested brain is a productive brain!
8. Make It Fun: Turn Tasks Into Mini Challenges
Do you love a good challenge? Of course you do! Turning tasks into mini challenges can make post-holiday cleanup and organization much more fun. Turn your to-do list into a game, where you “win” each time you complete a small task.
For example:
- Task: Organize the holiday gift wrap.
- Challenge: “How fast can I get this done before my favorite song ends?”
- Reward: A small treat or a 10-minute break to scroll Instagram.
Adding an element of fun or competition can help keep your ADHD brain engaged.
9. Accept Help (Don’t Be a Hero)
Lastly, ask for help. If you’ve got family, friends, or roommates around, delegate. ADHD brains can sometimes be stubborn, but you don’t need to do everything alone. Share the load, whether it’s with cleaning, organizing, or even planning the next week’s schedule.
Final Thoughts: You’ve Got This (Really)
Managing post-holiday overwhelm with ADHD is a blend of strategy, humor, and a dash of patience. Embrace the chaos, break things down into bite-sized pieces, and don’t forget to give yourself some grace. After all, the holidays may be over, but your ability to take control and tackle tasks is far from it.
So, grab that planner, set your timer, and let’s get to it. And if things get a little messy along the way? Just remember: you’re only human—and that’s perfectly okay.
Ready to dive in and tackle your post-holiday chaos with ADHD-friendly strategies? Start with one task and go from there!
