Holiday parties are a mix of excitement and chaos for everyone, but for those of us with ADHD, they come with unique challenges. The combination of new faces, fluctuating energy levels, and time management hurdles can feel like an obstacle course.
With a little creativity and preparation, you can turn challenges into opportunities to connect and enjoy yourself. Let’s start with one of the trickiest parts—remembering names.
December 2024, Andrew Brawner, ADHD Coach @ Agave Health
Remembering Names: Fun Memory Tricks
Navigating conversations at parties can feel tricky—especially when you’re trying to remember names. Whether it’s someone you’ve met before or a new acquaintance, these memory tricks can help:
Repeat and Reinforce: The classic advice still holds true—repeat their name when they say it.
Use Rhymes or Alliteration: Turn names into something memorable, like “Brenda, the brilliant barista.”
Create Stories: Add a creative twist by crafting a silly story about the person. For example, “Susan, who works in HR, with the power to share and care” (delivered in your best dramatic movie trailer voice).
Add Humor: At one work party, I mentally dubbed a colleague “Michelle, the Micro-Manager, with the power to suck the energy out of a room.” Guess what? I never forgot her name (Sorry, Michelle).
These little tricks turn remembering names into a fun game, keeping the anxiety at bay and the conversations flowing.
Managing Expectations: For Yourself and Your Support Team
Clear expectations can reduce anxiety and make events feel more predictable and manageable. Think of it as creating a roadmap to navigate the evening. Set yourself up for success by:
Creating a Game Plan: Decide how long you’ll stay, build in breaks, and plan some quiet time before or after the event to recharge.
Being Honest About Your Needs: Let your friends, partner, or support team know what works for you. Communicating openly turns the event into a team effort and helps reduce surprises.
Remember, you don’t have to go it alone! Support and planning can make holiday parties more manageable and enjoyable.
Managing Emotions and Energy Levels
It’s easy to feel overwhelmed by the noise, lights, and endless conversations, but with a little planning and mindfulness, you can keep your energy balanced and enjoy the festivities.
Before the Event: Take a walk or get some exercise to burn off nervous energy. Set a simple intention like, “I’ll chat with one new person,” or even, “Just showing up is my win today.”
During the Event: Practice grounding techniques, like mindful breathing or checking in with yourself. If you need a breather, step outside or find a quiet corner for a few minutes. For instance, if the music gets too loud, step outside for a few minutes to reset. Even a quick trip to refill your drink can serve as a mini-break.
After the Event: Reflect on what went well and give yourself credit for showing up. Did you make it through the door? Did you have one meaningful conversation? Celebrate those wins, no matter how small. Reflection isn’t just about celebrating wins; it’s also an opportunity to note what worked well and what you might do differently next time
Time Management: Party-Ready Without the Chaos
We all know that sinking feeling of being halfway to the party and realizing we left the gift at home. A quick checklist can turn those “oops” moments into a thing of the past. A little prep goes a long way:
Prep the Night Before: Lay out your outfit, pack any gifts, and double-check that everything is ready to go. Put everything near the door for an easy grab-and-go.
Make a Checklist: Add last-minute items like refrigerated dishes or gifts, and put the list where you’ll see it. Bonus points for adding a sticky note to your keys or bag.
Avoid Last-Minute Pit Stops: Fill up the car or charge your EV ahead of time to avoid any unnecessary stress on party day.
By thinking ahead, you can save time, reduce stress, and show up feeling prepared (and maybe even on time!).
Show Up, Shine, and Celebrate Small Wins
Holiday parties don’t have to be overwhelming. With a little preparation, clear expectations, and self-compassion, you can navigate them like a pro. Whether it’s remembering names with quirky tricks, managing your energy levels, or mastering time management, these strategies can help you stay grounded and enjoy the festivities.
And remember, you don’t have to do it alone! If you have events coming up and could use some extra support or tailored strategies, reach out to your coach. They’re here to help you create a plan that works for you and make the season feel less stressful—and maybe even fun.
So go ahead, show up, and celebrate every small win along the way—even if it’s just making it through the door. After all, surviving holiday parties with ADHD is a triumph in itself!
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