How to Enjoy Halloween Without Losing Your Mind: ADHD-Friendly Tips for a Spooktacular Celebration
[I originally wrote a blog post about navigating Halloween with ADHD in October 2020. When I couldn’t find it four years later, I wrote this - then I found the original on the Internet Archive Wayback Machine and posted that too.)
Is Halloween your nightmare holiday? For those of us with ADHD, all the excitement, costumes, and candy can be a real “fright.” But with a few tricks up our sleeves (and maybe a treat or two), it’s possible to turn Halloween into a more manageable, even enjoyable, experience.
🎃 1. Planning Ahead for a Ghoulishly Good Time
Let’s face it—Halloween is sensory overload central. From costume prep to candy negotiations, it’s a lot to handle. For people with ADHD, a little bit of planning can make all the difference between a night of frightful fun and a complete freak-out.
Tip: Create a Simple Halloween Game Plan.
Rather than creating a schedule that feels constricting, think of it as a Halloween treasure map. Decide on a few key activities that everyone will enjoy and set a general time frame for each. For example, plan when you’ll start trick-or-treating, how long you’ll stay out, and where your “haunted headquarters” will be (like a friend’s house or a nearby coffee shop to take a breather). Keeping it flexible while giving some structure helps make the night fun instead of frantic.
👻 2. Conquering the Costume Conundrum
Costumes can be exciting—but they can also turn into a sensory nightmare if they’re too tight, itchy, or just plain uncomfortable. For many of us with ADHD, textures and fabric can make or break a costume. Here are some ideas to help you (or your little ghost) avoid a night of sensory spooks:
Tip: Choose Comfortable Costumes.
Skip the scratchy fabrics and elaborate face paint. Opt for soft, breathable fabrics and simple DIY costume ideas. Think cozy capes, stretchy leggings, pyjamas (I like my cow onesie) or comfortable hats that add Halloween flair without the sensory scare. Many people with ADHD find success using clothes they already own as the base for their costumes, adding props that don’t overwhelm the senses. After all, the goal is to be festive, not itchy!
🍬 3. Don’t Let Candy Haunt Your Health
Halloween without candy is like a haunted house without ghosts. But for many with ADHD, the sugar rush can bring hyperactivity, mood swings, and crashes that leave us boo-ed out. Rather than making candy a villain in your Halloween story, set up some ground rules that keep the treats under control.
Tip: Make a “Candy Plan.”
When we go trick-or-treating, we want to enjoy the sweets without letting them control us. Consider a simple “candy plan” before the festivities start. Decide how many pieces to enjoy on Halloween night and how much to save for later. Some families trade a portion of the candy for a different reward, like a small toy or fun activity the day after Halloween. That way, candy becomes part of the celebration, not the main event.
🕸️ 4. Vanquish the Overstimulation Monster
For many, Halloween night means parties, costumes, and crowded streets. For someone with ADHD, all that stimulation can become overwhelming fast. Sensory overload is real, and it doesn’t take long to go from feeling like Beauty to feeling like a Beast. Here are a few ways to face the Halloween chaos without succumbing to the overstimulation monster.
Tip: Build in Escape Plans.
Set up “scream-free zones” wherever you go, especially if you’re trick-or-treating in a busy neighbourhood or attending a party. For children, designate a trusted adult as their “Halloween buddy,” someone they can go to if they feel overwhelmed. Adults can use a similar system by letting a friend know that they might need to step away for a few minutes during the festivities. Create a hand signal with a friend.
Even small steps like wearing earplugs or taking sensory breaks can keep Halloween feeling more treat than trick.
🎩 5. Magic of Organized Transitions
As anyone with ADHD knows, transitions can be tough. When it’s time to shift from one activity to the next—like from trick-or-treating to bedtime—it’s easy to meet resistance, especially from tired, candy-fueled kids (or adults). A little organization goes a long way.
Tip: Set Up a “Halloween Hub.”
Think of it as your spooky supply station. Set up a space near the door with everything you’ll need for Halloween night: costumes, treat bags, water bottles, and a “decompression kit” (like a favourite toy or book for kids, or earbuds and a playlist for adults). When it’s time to transition, your Halloween hub can help ease everyone into the next phase, whether heading out the door, coming back in, or settling down after a spooky night.
🧛 6. Set Realistic (Bite-Sized) Expectations
It’s easy to get swept away by the Halloween spirit, but people with ADHD need to remember that less can often mean more. Maybe this isn’t the year for an elaborate haunted house tour or hours of trick-or-treating. Maybe it’s just a night to carve pumpkins and watch a scary movie. Setting expectations that suit your energy and needs can help avoid Halloween burnout.
Tip: Focus on Quality Over Quantity.
Halloween can be just as enjoyable with a few carefully chosen activities. This might mean limiting trick-or-treating to a few favourite streets or spending time decorating the house rather than trying to do it all. Sometimes, the most memorable Halloweens come from a single special activity. So before the night begins, talk with your family or friends about what everyone is most excited for, and let that shape the night.
🕯️ 7. Dealing with the "Halloween Hangover"
After all the excitement, there’s usually a post-Halloween slump (or as I like to call it, the “Hyperfocus Hangover”). This isn’t just the sugar talking—it’s the crash that comes from all that sensory input, excitement, and hyperfocus during the festivities. To avoid feeling like a zombie the next day, build in time to recharge.
Tip: Plan for Post-Halloween Decompression.
Consider setting aside some chill activities for the day after Halloween. Whether that’s a cozy movie day, a walk in nature, or just some extra downtime, creating a plan for decompression can help prevent a serious Halloween hangover. For kids, quieter activities like colouring or building with blocks can help bring their energy down. Adults might find a calming routine helpful, too—like making a favourite breakfast or taking a slow morning to recharge. Maybe work from home the day after Halloween or take the day off.
Putting the Tricks to Use for a Treat-Filled Halloween
Halloween should be fang-tastic, not frightening, especially for those of us with ADHD. By building in some structure, choosing the right costume, and keeping overstimulation in check, you can enjoy Halloween without getting spooked. Most importantly, don’t be afraid to make Halloween your own. Traditions are fun, but they’re even better when they work for you.
So here’s to a Halloween that’s ADHD-friendly, low-stress, and high on fun. May your candy be plentiful, your costume comfortable, and your night boo-tifully balanced. Happy Halloween! 🧛♂️👻🍭
Here’s a cute Instagram post I created in 2020.
