Elements like the change in schedule and exposure to unfamiliar stimuli may be stressful for children with ADHD. Strategies such as maintaining routines and practicing coping skills can help.
The holidays can be a hectic time, especially for children with ADHD: navigating changes in routine, meeting unfamiliar people, and staying in new environments can interrupt established structures.
While every child has their own unique individual needs, you may consider some or all of the following strategies to ensure everyone in your family has an enjoyable experience this holiday season.
“The holiday season, while joyful, can present unique challenges for children with ADHD due to changes in routine and highly stimulating environments,” says Kristie Tse, LMHC.
“To support them effectively, it is crucial to prioritize structure and predictability. Start by maintaining a consistent daily schedule as much as possible, even amidst holiday activities.”
Clary Tepper is a clinical psychologist who specializes in ADHD.
“Many children with ADHD feel more secure when their day is predictable,” she says. “If changes are unavoidable, use positive reinforcement — immediate, specific praise for adaptive behaviors — to encourage flexibility.”
“For instance, you might say, ‘I noticed how well you handled the change in plans today.’ Small acknowledgments like this can be very powerful.”
Tepper suggests discussing upcoming events with your child in advance. She says that many families find that using checklists or visual schedules, such as photos or simple drawings that depict upcoming events, helps their child know what to expect.
“Giving your child a heads-up before transitions, and reminders as the time approaches, often goes a long way in easing anxiety and helping them feel more prepared,” she says.
She says one parent she worked with kept a calendar with pictures of upcoming events on the fridge, which they reviewed with their child each morning. This helped reduce meltdowns.
Tse recommends preparing your child in advance for any deviations by discussing plans and setting clear expectations, which can help reduce anxiety and provide a sense of stability.
Tepper says that before entering gatherings or new situations, lay out simple, concrete rules so your child knows what to expect. For example, stating “we use quiet voices inside.”
“Consistency is key,” she says. “Respond to challenging behaviors with predictable consequences, such as time-outs or loss of privileges.”
She encourages families to avoid harsh punishment, as it can worsen behavioral issues and strain the parent-child relationship.
Tepper recommends practicing coping strategies together, whether it’s asking for a break, using a fidget toy, or simply taking a few deep breaths.
“Many families find that rehearsing these skills ahead of time can really boost a child’s confidence in new or stressful settings,” she says.
Tse recommends creating quiet spaces or “break zones” where your child can retreat if they feel overwhelmed.
Tepper says that planning ahead is essential. She says that in some situations, you may be able to discuss your child’s needs with your hosts in advance.
If your child is sensitive to noise, she recommends:
- scheduling regular breaks
- identifying quiet spaces at gatherings
- using sensory tools, like noise-cancelling headphones
Tse says that providing sensory tools, like noise-cancelling headphones and fidget toys, helps your child regulate their sensory input.
She also recommends encouraging regular movement breaks to release pent-up energy and improve focus.
“Frequent, specific praise for adaptive behaviors is a cornerstone of effective ADHD management,” Tepper says. “For example, saying ‘I saw how patiently you waited your turn!’ can be very motivating.”
She says many families use reward systems tied to privileges or activities that are meaningful to their child, which can help reinforce positive behaviors.
Tepper says children with ADHD thrive when their parents respond in a consistent manner, which involves:
- setting clear boundaries
- following through on expectations
- reinforcing adaptive behaviors
“This approach helps kids understand what’s expected and supports their ability to self-regulate,” she says.
She notes that consistency also helps minimize emotional outbursts and fosters trust within the parent-child relationship.
“I always remind parents that taking care of themselves is just as important as caring for their child,” Tepper says.
She says that when you’re able to regulate your own stress, you’re more likely to respond with patience, consistency, and empathy, rather than frustration or fatigue.
Additionally, this strategy helps model effective coping strategies for your child and maintains a more positive, predictable home environment, which she notes is something children with ADHD particularly benefit from.
“Using your own stress-reduction techniques enhances your resilience and, in turn, supports your child’s emotional and behavioral development,” she says.
While the holidays can be accompanied by some changes to your usual routine, they can still be an enjoyable time for everyone in your family.
Implementing strategies such as positive reinforcement and planning in advance can help maximize your child’s comfort in new environments.
While the above recommendations are general, a therapist or mental health professional can offer more tailored guidance and support specific to your child’s needs.