January arrives and suddenly everything snaps back into motion.
School drop-offs
Work deadlines,
And daily routines are in full swing.
But as a neurodivergent parent, you might find yourself feeling far from refreshed, struggling to settle back into a rhythm while it seems like everyone else has already bounced back and even enjoying the routine.
If this sounds familiar, you’re not alone and it’s in no way on you personally. Its not bad parenting, laziness or incompetence. There are neurobiological reasons why the post-christmas transition can feel especially overwhelming for those of us with ADHD or autism.
Let’s explore why this happens and what you can do to ease the transition.
Why the Holidays Don’t Feel Like a ‘Break’
For many neurodivergent parents, the Christmas period is anything but restful. It often involves navigating:
Disrupted Routines: With kids off school, work schedules adjusted, and social commitments piling up, the predictable of daily life disappears.
Sensory Overload: The Christmas holidays are filled with lights, noise, crowded gatherings, and heightened emotions.
Emotional Burnout: Managing expectations this could be your own, your family’s, and society’s. It can all drain your emotional reserves.
Dr. Nedra Tawwab, a therapist specializing in boundaries, notes, “Rest is not just the absence of work; it’s the presence of restoration.”
For neurodivergent parents, the holidays often lack the kind of restoration that allows for a genuine reset.
The Post-Holiday Slump: Why Does It Take Longer to Adjust?
Returning to routine after the Christmas holidays involves more than just restarting tasks or the same old routine. It’s a cognitive and emotional adjustment that requires executive functioning, emotional regulation, and physical energy.
Here’s why it feels harder for neurodivergent parents:
Executive Dysfunction: Jumping back into schedules demands planning, organising, and decision-making. All areas where ADHD brains can struggle.
Emotional Hangover: The social and sensory demands of the Christmas holidays can leave you emotionally drained, making it harder to self-regulate.
Comparison Trap: Watching colleagues and other families seem to “bounce back” quickly can amplify feelings of inadequacy, guilt or shame for struggling with the transition.
Delayed Recovery: The body and mind need time to recover from the stress of the Christmas holiday period, but societal norms don’t allow much breathing room.
Personal Experience
I always assume i'll feel relieved when the kids go back to school but every time I feel out of sorts. The house is usually a mess and I don't tend to feel well rested just even more exhausted then usual.
Since being diagnosed with ADHD its been easier to acknowledge the toll of the holidays can have. But there is still a lot of guilt for not always finding this time of year as joyful as I 'should'. I now give myself permission to ease back into routine once the kids return to school and that does make things feel more manageable.
Tips for Easing Back Into Routine
Start with One Anchor: Don’t try to rebuild your entire routine overnight. Choose one key habit—like a consistent bedtime or morning coffee ritual—and let that be your starting point.
Lower Your Expectations: Give yourself permission to take things slowly. The goal isn’t perfection; it’s progress.
Create Transition Time: Allow for buffer periods between tasks, especially in the first week back. If possible, shorten work hours or build in breaks to recharge.
Outsource Where You Can: Consider grocery delivery, childcare swaps with friends, or delegating tasks to your partner if available.
Reframe the Narrative: Instead of focusing on how much harder the adjustment feels, remind yourself that it’s okay to move at your own pace. What works for others doesn’t have to work for you.
Resources That Might Help
Watch this video: Why Transitions Are Hard for ADHD Brains—and How to Handle Them
Read: “Unmasking Autism: Discovering Your Unique Path” by Dr. Devon Price
Embrace Your Own Timeline
The reality is the Christmas “break” isn’t designed for neurodivergent brains.
It’s okay to feel like you’re still catching up while others seem to have hit the ground running.
The key is to give yourself grace, focus on small wins, and remember that progress even if it feels slow is still progress.
If the post-holiday slump has you feeling stuck and overwhelmed, let’s work together to create a routine that honors your unique brain and family dynamic.
Book a free discovery call today and take the first step toward a more balanced and fulfilling start to the year.

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