Dealing with Last-Minute Changes: How to Stay Flexible During the Holidays
Holiday plans can change quickly, and for people with ADHD, these disruptions can feel overwhelming. This article provides strategies to help you stay flexible, manage stress, and navigate holiday shifts with confidence.
At ProADHD Coaching, we understand that flexibility doesn’t always come easily, particularly when managing ADHD. In this article, we’ll explore practical tips for staying calm, maintaining a flexible mindset, and navigating last-minute changes without feeling overly stressed. With the right strategies, you can approach holiday disruptions with greater ease and focus on enjoying the season.
Understanding Why Change Feels Disruptive with ADHD
For people with ADHD, routines are often essential for maintaining focus and reducing stress. An unexpected change can feel disruptive, triggering feelings of frustration, anxiety, or even a sense of being out of control. In fact, cognition (i.e., thinking skills and ability to concentrate, recall, and mentally flex) can be “hijacked” by heightened emotions. Shifting plans may require additional mental energy to adjust, especially if there are multiple tasks or logistical details to manage.
Recognizing that last-minute changes are challenging is the first step toward building strategies that help you adapt more easily. While change can feel uncomfortable, there are ways to approach it with a flexible mindset that reduces stress and preserves your peace of mind.
Building a Flexible Mindset for Holiday Plans
Being mentally prepared for possible changes can make a difference in how you respond to disruptions. Here are some tips for building a flexible mindset around holiday plans:
- Expect Some Level of Change: Remind yourself that holiday plans often come with last-minute changes, whether it’s a rescheduled event or a location shift. Mentally preparing for the possibility of change can help you feel less caught off guard.
- Focus on the Outcome, Not the Details: If a gathering is delayed or a dinner location changes, try to stay focused on the ultimate goal: enjoying time with loved ones. Shifting your focus to the core purpose of the event can help you remain positive, even if the specifics look different than expected.
- Practice Letting Go of “Perfect” Plans: Holiday perfectionism can add unnecessary stress. Accepting that plans may not be perfect—and that’s okay—can create a mindset of adaptability, allowing you to embrace the moment rather than worry about every detail.
Developing a flexible mindset helps you mentally prepare for changes, making it easier to adapt if and when they happen.
Strategies for Managing Unexpected Changes
When last-minute changes arise, staying calm and centered can help you approach them with a clear mind. Here are some strategies to help:
- Use Deep Breathing to Calm Your Mind: When a change in plans creates stress, take a few deep breaths. Deep breathing activates the body’s relaxation response, helping you reduce stress and think more clearly. Try inhaling deeply for four seconds, holding for four, and exhaling for four.
- Ground Yourself with a Quick Brain Break: Taking a brief break allows you to step away, process the change, and gather your thoughts. A short walk, a glass of water, or a few minutes of quiet can help you reset, making it easier to approach the new plan with a calm mindset.
- Accept the Shift as Part of the Season: Remind yourself that change is a natural part of the holiday season. Accepting changes as they come allows you to feel less resistant and more prepared to adapt. A positive mantra like, “I can go with the flow,” can help you feel more grounded in the face of last-minute adjustments.
By using these techniques, you can approach unexpected changes with calm and confidence, preserving your energy and maintaining a sense of peace.
Using Tools to Adjust Plans and Communicate with Others
Staying organized and keeping communication clear can make last-minute changes easier to manage. Here are some tools and techniques to help you adapt to shifting plans:
- Use a Reminder or Calendar App: Apps like Google Calendar, Apple Calendar, or reminder apps can help you adjust plans and keep track of new details. Updating event times, addresses, or reminders as soon as changes occur can prevent confusion and keep you on schedule.
- Set New Reminders or Alarms: If a plan changes at the last minute, create new reminders or alarms that reflect the updated schedule. Setting reminders 10-15 minutes before the event to externalize time helps keep you on track, even if the original plan has shifted.
- Keep a To-Do List Handy: A visual versus a mental to-do list can help you track any new tasks that arise with last-minute changes, such as grabbing a gift, changing an outfit, or picking up an extra dish. This can prevent you from feeling scattered or forgetting details amid changes.
- Communicate Changes to Others as Soon as Possible: If the change affects others, such as a carpool or shared gift, reach out to them quickly. Clear communication reduces stress for everyone involved and helps ensure that everyone stays updated.
Using organizational tools and communicating changes clearly can ease the adjustment process, making it easier to handle last-minute shifts without feeling disoriented.
Conclusion
Holiday plans may not always go as expected, but with a few strategies, it’s possible to stay flexible and adapt to changes without feeling overwhelmed. By preparing for change, staying calm, and using tools to adjust, you can navigate holiday disruptions with greater ease and enjoy the season.
If you’d like additional support for managing ADHD during the holidays, consider reaching out to ProADHD Coaching. Our team is here to provide guidance, tools, and personalized strategies to help you stay grounded and confident, no matter what the season brings.