Life Skills Needed for the Holidays (and Tips to Prepare for a Busy Holiday Month)
For neurodivergent folks the holiday season can be fun, but it can also be overwhelming—extra social events, changes in routine, travel, sensory overload, and pressure to “be on.” Building a few key life skills can help you move through the season with more confidence, comfort, and control.
1. Planning & Time Management
Why it matters:
Schedules can fill up fast—family gatherings, school or work deadlines, shopping, and errands. Without a plan, everything can pile up and cause stress.
Helpful skills:
Using a calendar or visual schedule system
Setting reminders for tasks, events, and downtime
Breaking big tasks (like shopping or preparing for guests) into small steps
Tips:
Choose one place to keep all your holiday plans—digital or paper, whichever works best for your brain.
Build in “transition time” between events so you can decompress.
Colour-code tasks (ex: red for social events, blue for work/school deadlines, green for self-care).
2. Emotional Regulation
Why it matters:
Crowds, noise, unexpected changes, and social expectations can drain energy quickly. Having tools ready makes it easier to stay grounded.
Helpful skills:
Identifying early signs of overwhelm
Having a “calm-down kit” (noise-canceling headphones, fidgets, sunglasses, etc.)
Practicing self-advocacy and setting boundaries
Tips:
Plan and rehearse scripts like:
“I’m going to step outside for a few minutes.”
“I’m not able to stay long, but I’m happy to stop by.”Schedule rest days after big or socially demanding events.
Permission to leave early is self-care—not rudeness.
3. Social & Communication Skills
Why it matters:
Holidays often include group interactions, conversations, and changes in routines. Having communication tools reduces anxiety.
Helpful skills:
Preparing conversation starters
Being honest about personal needs (“I need a quiet space” or “Can we text instead?”)
Understanding social expectations while honoring your comfort level
Tips:
Make a “social energy budget”—decide how many events you can realistically handle.
Use text or email to communicate boundaries if face-to-face feels too hard.
Plan exits ahead of time (e.g., driving separately, safe rides, or scheduling a check-in call)
4. Sensory Awareness & Coping Strategies
Why it matters:
Holiday environments can be loud, bright, crowded, and full of new smells—often overwhelming for sensory-sensitive people.
Helpful skills:
Identifying sensory triggers
Preparing accommodations
Creating sensory-safe routines
Tips:
Bring your own comfort items: headphones, sunglasses, chewy or crunchy snacks, stim toys.
If hosting, adjust lighting, music, or seating to suit your sensory needs.
At gatherings, locate the quietest spot early in case you need a break.
5. Executive Functioning & Organization
Why it matters:
Shopping, budgeting, gift-wrapping, meal planning—holidays come with a lot of moving pieces. EF supports help keep things manageable.
Helpful skills:
Using checklists and step-by-step plans
Setting spending limits
Preparing tasks in small chunks instead of all at once
Tips:
Try a simple checklist like: gifts, food, travel, outfits, accommodations, schedule.
Automate what you can: delivery, pre-made meals, digital cards, etc.
Keep a “holiday bin” so wrapping supplies, tape, and cards stay in one place.
6. Self-Care & Rest
Why it matters:
The holidays are not a marathon you must push through—they’re a time that can be joyful only if your needs are respected.
Helpful skills:
Recognizing burnout
Prioritizing your needs over others’ expectations
Understanding how your body and brain recover best
Tips:
Protect your sleep schedule—even if everything else changes.
Build in “no plans” days to reset.
Choose traditions that make you feel good, not just the ones others expect.
Final Thoughts
Being neurodivergent doesn’t mean the holidays have to be overwhelming. With the right skills and supports, this season can be comfortable, meaningful, and even enjoyable. Preparation and self-understanding are key—plan what you can, protect your energy, create sensory-friendly spaces, and remember that it’s okay to do the holidays your way.