An ADHD-Friendly Guide to Navigating Thanksgiving Stress-Free
Thanksgiving is a time to gather, reflect, and connect—but for those with ADHD, it can also be a logistical and emotional minefield. Between cooking, cleaning, and navigating social dynamics, the day can feel overwhelming. Time blindness, executive dysfunction, and sensory overload are just some of the challenges that can make it hard to enjoy the holiday.
But here’s the good news: with a bit of planning and a lot of self-compassion, you can reclaim Thanksgiving. Whether you’re hosting or attending, these practical strategies will help you simplify the chaos, stay grounded, and even have some fun.
This post is an update to one I published on my old website in 2020 (or thereabouts), which was mid-pandemic and referenced it.
ADHD and Thanksgiving: Why the Struggle Is Real
Let’s be honest—Thanksgiving isn’t ADHD-friendly by design. Here’s why it’s challenging:
Time Blindness: Tasks expand endlessly when you’re unsure how long they’ll take.
Executive Dysfunction: Making decisions and prioritizing tasks can feel impossible.
Overstimulation: Loud conversations, bustling kitchens, and crowded spaces can quickly lead to overwhelm.
Overcommitment: ADHD can make us say “yes” to too many tasks and regret it later.
Recognizing these challenges is the first step. Now, let’s talk solutions.
Prep Like a Pro: ADHD-Friendly Planning Hacks
Planning doesn’t come naturally for many ADHD brains, but having a structure (even a loose one) can significantly reduce stress.
How to create a plan that works:
Start early but small: Break the work into 10-15 minute chunks over several days. For example, one day could be grocery shopping; another could be prepping ingredients.
Prioritize visually: Use color-coded lists or sticky notes to organize tasks. Focus on what truly matters, like the turkey or your favorite pie, and let go of the rest.
Set deadlines: Add reminders on your phone for critical milestones—like when to start defrosting the turkey or when to clean the dining area.
Ask for help: Delegate specific tasks, such as dessert or drink prep, to family and friends.
Pro Tip: Apps like Todoist, Trello, or even a simple notebook can help you track tasks and stay on top of deadlines.
Simplify, Simplify, Simplify
Thanksgiving can easily become a perfectionist’s nightmare. Instead of aiming for an elaborate feast or a magazine-worthy tablescape, focus on simplicity.
Ideas to simplify your celebration:
Streamline your menu: Choose two or three star dishes and skip the extras. Nobody needs five types of potatoes.
Opt for shortcuts: Buy pre-made items like pie crusts or rolls, and don’t hesitate to use frozen veggies. Ina Garten (The Barefoot Contessa) would approve.
Make it a potluck: Ask guests to bring a dish—it not only lightens your load but also makes the meal more diverse.
Consider alternatives: If hosting feels like too much, make reservations at a restaurant or order takeout for a stress-free meal.
Taming the Chaos: Staying Calm in the Moment
Thanksgiving day itself can feel like a whirlwind. Here’s how to manage the chaos and avoid burnout.
Manage your energy:
Start the day calmly: Take a few moments for yourself in the morning. Meditate, stretch, or just sit with a cup of coffee before the bustle begins.
Set boundaries: If you’re hosting, decide on a start and end time for your gathering. If you’re attending, communicate when you’ll be leaving.
Create a calm space: Identify a quiet room or outdoor area where you can take breaks if needed.
Handling overstimulation:
Lower the sensory load by turning down background noise, dimming lights, or stepping away momentarily.
Use fidget tools or calming apps to self-regulate when conversations or activity levels spike.
Pro Tip: Remember, it’s okay to say no. Whether it’s declining an extra task or leaving early, prioritize your well-being over other people’s expectations.
Celebrate on Your Terms
Thanksgiving traditions don’t have to look the same for everyone. ADHD brains thrive on novelty and flexibility, so feel free to adapt the day to suit your needs.
Fun, ADHD-friendly alternatives:
Try a themed meal: Have a Thanksgiving breakfast or brunch instead of a traditional dinner.
Go outdoors: Take a walk or host your gathering at a park to reduce cleanup stress.
Create a smaller celebration: Celebrate with just a few close friends or family members instead of hosting a large group.
If nothing else, remember that Thanksgiving is about connection, not perfection.
Avoid the Post-Thanksgiving Crash
The “Thanksgiving crash” can hit hard, especially if you’ve pushed yourself to the limit. Prevent burnout by building recovery time into your plans.
Steps to bounce back:
Plan a low-key day after: Keep your schedule light the day after Thanksgiving. Use the time to relax and recharge.
Reflect and learn: Take a few moments to note what worked this year and what didn’t, so you can adjust for next time.
Celebrate your wins: Whether it was making the turkey or surviving the chaos, acknowledge what you accomplished.
Additional Tips
ADHD Meal Prep: A Step-by-Step Example
Meal prep can be daunting, but breaking it down into steps makes it manageable:
Two days before: Shop for ingredients. Stick to a list to avoid distractions.
One day before: Prepare dishes that can be made ahead, like casseroles or desserts.
Thanksgiving morning: Prep only the essentials, like roasting the turkey or making fresh sides.
Pro Tip: Use timers or alarms to keep you on track while cooking, especially for tasks that involve waiting (e.g., boiling water or preheating the oven).
Conclusion
Key Takeaways
☑️ Plan ahead in small bursts: Break tasks into manageable chunks, prioritize visually, and delegate wherever possible.
☑️ Simplify your menu and celebration: Focus on what matters most, and embrace shortcuts or potluck-style meals.
☑️ Stay calm and grounded: Take breaks, set boundaries, and celebrate in a way that works for you.
☑️ Avoid burnout: Build recovery time into your plans and reflect on what worked for next year.
Thanksgiving isn’t about doing it all—it’s about finding what works for you and making the day as joyful (and stress-free) as possible.
