An ADHD survival guide to the party season
My top planning tips to enjoy end-of-year parties
without meltdowns or overwhelm
Parties can be challenging for ADHDers
The ADHD brain thrives on novelty and stimulation, but it also gets easily overwhelmed. As fun as end-of-year parties may sound, they come with unique challenges for ADHDers, such as:
disrupted schedules: parties often require a long checklist of executive function tasks - organising childcare, arranging transportation, picking an outfit, deciding what to bring, sourcing it, and remembering to actually bring it;
social interactions: making small talk, something many ADHDers struggle with, and which can be exhausting and stressful;
sensory overload: crowded spaces, loud noise, bright lights, and strong smells can overwhelm an ADHDer’s sensitive nervous system;
alcohol’s effects: as well as dehydration, alcohol can cause disrupted sleep, reduced cognitive function, and heightened emotional dysregulation - challenges that ADHDers are already prone to;
party food: the dominance of carb-heavy, processed foods with little nutritional value can affect focus, concentration and energy levels;
impacted sleep: late nights, overstimulation, overeating, and alcohol often lead to poor sleep, leaving you feeling rough the next day - especially if you can’t catch up.
With some planning, parties can be enjoyable and stress-free. Here are my top tips:
1. Plan your outfit early
Decide on your outfit as soon as you RSVP. Check you have everything - tights, shoes, accessories, makeup - so you’re not scrambling at the last minute.
2. Organise what you’re bringing
Find out what you’re expected to bring. Whether it’s a dish, drinks, or a gift, decide early whether you’ll make or buy it. Add it to your shopping list or block out time in your calendar to prepare it.
3. Arrange practical details
Make sure childcare, pet care, and transportation are sorted in advance. If you’re attending with a partner, discuss who will drive and who will handle early-morning responsibilities with kids or pets the next day.
Day-of and day-after strategies
Before the party:
Ease into socialising: anticipate who might attend and think about a few topics you’d enjoy discussing to make small talk feel less daunting;
Keep your day light: if the party is on a weekend, avoid packing your day with errands or activities. For a weeknight party, try to schedule major meetings or deadlines earlier in the week and, if possible, work from home the next day;
Take a nap: no matter how long you have, try and allow even a five-minute rest break to recharge your social batteries before socialising;
Eat well: stock up on fruits, vegetables and lean proteins earlier in the day to help balance the effects of party food. Stay hydrated to keep your brain and body in top shape.
After the party:
Plan recovery time: allow space for rest the following day. Whether it’s an early bedtime, a lie-in, a relaxing bath, light exercise, or quiet time, choose what works best to help your nervous system recover from intense stimulation.
Preparation is a valuable investment that helps avoid last-minute crises and stress. During a season that can often feel overwhelming, give yourself the gift of a smoother experience - turning festive gatherings from a source of stress into real moments of joy.
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