The festive season is here—a time of joy, connection, and celebration. But amidst the shopping lists, social events, and endless tasks, have you paused to consider the emotional tone you’re setting—not just for yourself but for those around you?
Like the ripples created by a boat moving through the water, our actions and emotions leave an imprint. This emotional wake influences how others experience the season, often in ways we might not immediately realize.
For those of us with ADHD, this emotional wake can feel magnified. Our excitement, stress, or overwhelm often spreads quickly, shaping the atmosphere of every interaction. But this challenge is also an opportunity. By being intentional, we can create a holiday season that radiates connection, joy, and calm.
Here are four practical strategies to help you craft positive ripples this Christmas:
1. Reflect on the Emotional Tone You Want to Set
ADHD often leads us to react before we’ve had a chance to process. By reflecting on the emotional tone you want to create, you can anchor yourself and bring intention to your holiday season.
What kind of emotional wake do you want to leave? Calm, joy, or connection? By envisioning this, you can shift from reactive to intentional interactions.
Action Step: Spend five minutes journaling or thinking about how you’d like this Christmas to feel. Turn your vision into a mantra or a visual reminder—perhaps set it as your phone’s wallpaper.
2. Build Self-Regulation Into Your Day
The holidays can be a sensory and emotional whirlwind, especially for those of us with ADHD. Self-regulation tools can help you stay centered even in chaotic moments.
- Deep breathing: Slow, deep breaths can calm your nervous system.
- Sensory breaks: Step outside for fresh air or retreat to a quiet space when gatherings feel overwhelming.
- Buffer time: Avoid back-to-back commitments by leaving space to recharge between activities.
Action Step: Create a portable “calm kit” for the holidays. Include noise-canceling headphones, a soothing scent, or grounding techniques you can use on the go.
3. Foster Connection With Intentional Acts
Amid the hustle, it’s easy to fixate on what’s going wrong—a forgotten gift, a burnt pavlova. Instead, focus on small, meaningful acts that build connections and spread positivity.
- Listen actively: Be fully present in conversations without planning your response.
- Express gratitude: A heartfelt “thank you” can brighten someone’s day.
- Pause before reacting: Take a moment to breathe and choose your response when emotions run high.
Action Step: Commit to three small acts of connection this Christmas. It could be writing a thoughtful note, offering a sincere compliment, or being fully present during a family meal.
4. Set Boundaries With Compassion
ADHD often brings a tendency to people-please, leading to overcommitment and burnout. Setting boundaries allows you to show up as your best self for the moments that matter.
- Say no: Politely decline tasks or invitations that feel overwhelming.
- Communicate needs: Let loved ones know if you’ll need breaks or quiet time.
- Delegate tasks: Share responsibilities for cooking, shopping, or other holiday duties.
Action Step: Reframe boundaries as a gift to yourself and others. Protecting your energy creates space for deeper, more meaningful connections.
Creating Ripples of Joy This Season
As you navigate the festive season, remember the power of your emotional wake. By embracing intention, self-regulation, connection, and boundaries, you can create ripples that inspire joy, calm, and connection for everyone around you.
And as the year winds down, think about the wake you want to leave as you step into 2025. The actions you take this season are about more than Christmas—they set the tone for the year ahead.
Let’s make this holiday season—and the year to come—one filled with purpose and positivity.
