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The holiday season, while filled with cheer and festivities, can also trigger stress and overwhelm, especially for those navigating executive function (EF) challenges. The whirlwind of activities, social commitments, and heightened expectations can easily disrupt routines and amplify difficulties with focus, organization, and emotional regulation.
But here's the good news: with the right strategies and a proactive approach, you can not only survive but truly enjoy the season. Here are some practical hacks to help you stay organized, simplify your to-do list, and reclaim the joy of the holidays.
Key Strategies for the Holiday Season
1. Time Management & Organization:
- Visualize Your Holiday Calendar: Color-code a calendar or use a digital planner to track events, tasks, and deadlines. This visual overview helps with prioritization and reduces the mental load of remembering your to-dos.
- Use Timers for Holiday Tasks: Set a timer for each task—whether it’s wrapping gifts, cooking dinner, or decorating the house. This helps you stay focused and prevents you from getting lost in a single task for too long. It isn’t about timing activities (which can be stress inducing! It’s about offering yourself a reminder, an intentional pause to decide if you need more time on the task at hand. You can also use songs as “timers”.
- Time Blocking for Holiday Tasks: Allocate specific time blocks for different activities, such as gift shopping, decorating, or meal prep. This prevents multitasking (which can significantly decrease productivity and may increase the mental strain of constantly shifting attention) and promotes focus.
- Break Down Large Tasks into Smaller Steps:Tackle overwhelming projects by breaking them into manageable chunks. This makes them less daunting and provides a sense of accomplishment as you complete each step.
- Use Sticky Notes for Quick Reminders: Write out important holiday tasks or shopping lists on sticky notes and place them in visible spots—like on your fridge or next to your computer—to keep your priorities front and center. I even write my errands and stick them on my car’s center console! It helps me stay focused on my to-dos.
2. Simplifying & Decluttering:
- Create a "Launchpad" by the Door: Designate a spot for essentials like keys, wallet, phone, and outgoing mail. This minimizes last-minute scrambling and reduces the risk of forgetting important items.
- Declutter as You Decorate: Use the opportunity to donate or discard unwanted items as you bring out holiday decorations. This creates a calmer environment by reducing visual clutter.
- Simplify Gift Lists with Apps: Use digital tools to track gift ideas, budgets, and purchases. This eliminates the multiple paper lists that we often can’t find or access when needed!
- Wrap as You Go (or Use Gift Bags!): Create a designated area for wrapping gifts that includes everything you need: wrapping paper, tape, scissors, and tags. This keeps you from wasting time hunting for supplies. Gift bags are a great ADHD-friendly alternative—they’re quick, mess-free, and eliminate the need for precise wrapping. Just add tissue paper and a tag, and you’re done!
- Set Up a Holiday Paperwork System: Designate a space for all holiday-related papers—receipts, invitations, travel documents, and cards. Keeping everything in one spot prevents clutter and keeps you organized when you need something quickly. Don’t forget to separate the papers by category so you are not digging through cards to find your travel information!
3. Prioritizing Self-Care:
- Schedule Breaks & Downtime: Intentionally plan breaks throughout the day to recharge and avoid burnout. This could include short walks, meditation, or simply sitting quietly with a cup of tea.
- Delegate & Ask for Help: Don't hesitate to delegate tasks to family members, friends, or hired help. This frees up your time and energy for activities you enjoy.
- Set Realistic Expectations: Be kind to yourself and acknowledge your limitations. It's okay to say no to certain commitments or scale back your holiday plans. Focus on the gatherings that matter most, and politely decline the rest.
Some extra tips:
- Use a Voice Memo App for Ideas: As ideas pop up (e.g., gift ideas, a work related project, or meal prep strategies), record them immediately on your phone’s voice memo app. This gives you a quick way to capture ideas without worrying about forgetting them.
- Plan Your Holiday Outfit in Advance: To reduce decision fatigue, plan your outfits ahead of time.
- Use an “Essentials Checklist” Before heading out, check that you have your essentials: gift, dish, charger, keys, wallet, and any event tickets or invitations.
- Take Advantage of Online Shopping: Skip the stress of crowded stores by ordering gifts online. Take advantage of free shipping and gift wrapping services to save time and energy.
It's easy to get caught up in the pressure to create the perfect holiday experience. However, remember that the true essence of the holidays lies in connection, joy, and celebration.
Think about what truly matters to you: is it spending time with loved ones? Connecting with friends? Improvising in the kitchen while listening to music? The holidays are a time to slow down, appreciate the simple things, and be present in the moment.
So, as you navigate the holiday season, remember to prioritize your well-being and focus on the things that bring you joy. Whether it's spending time in nature, meditating, or simply taking some time for yourself, make sure to engage in activities that help you feel centered and grounded.
Wishing you a joyful and fulfilling holiday season!
With gratitude,
Ana Isabel Sánchez
   
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