I've Been Invited to a Holiday Party, and my ADHD Brain Says "Now What?"

Holiday Social Plans… Now What?

Welcome back to A Solo Person’s Guide to ADHD! I’m your host, Christine Dunning, Master Certified Life Coach and owner of Two Cats Coaching.

Holiday socializing is hard enough — now add ADHD, winter fatigue, disrupted routines, and the fact that you’re doing this alone.
Suddenly every invitation feels like someone assigned you a group project for a class you forgot to attend.

This episode gives you realistic, ADHD-friendly strategies for three moments every solo ADHDer faces in December:

1. I got an invitation — now what?
2. I’m at the event — now what?
3. I realize I’m overcommitted — now what?

This isn’t about becoming a holiday party superstar.
It’s about protecting your energy, honoring your limits, and choosing what works for your brain.

💌 Section 1 — “I Got an Invitation… Now What?”

When impulsivity says “Sure! Future Me will totally have energy!” — pause.
Here’s how to make choices that support your current bandwidth:

• 10-Second Gut Check: Would I go if it were today?
• The Social Math Test: Does the energy I’ll spend match the energy I’ll get?
• The Half-Attend Strategy: Commit to the first hour, not the whole night.
• Pre-Written Declines: Save scripts so you don’t panic-type.

ASAP Framework Tie-In: This is Access — creating supports before you need them.

🎉 Section 2 — “I’m at the Party… Now What?”

You don’t need to “work the room.” You need a structure that keeps your nervous system grounded:

• Be the Helper (take a task = instant structure)
• Anchor to One Person (no need to mingle endlessly)
• Pre-Decide Your Exit Conditions
• Create a Calm-Down Bubble (quick escapes are healthy!)
• Have an Exit Script Ready
• Drop the Holiday Performance Pressure

ASAP Tie-In: These are Activate tools — tiny steps that help you function in high-stimulation spaces.

📅 Section 3 — “I Overcommitted… Now What?”

Canceling is allowed. Editing your December is allowed. Protecting your energy is necessary.

• The Permission to Cancel Principle
• The Calendar Edit (star the draining stuff, remove 1–3)
• Use Social Substitutions:
  • 3-hour dinner → 20-minute coffee
  • Party → FaceTime
  • Gift exchange → send a card

💛 Section 4 — A Gentle Reframe

You’re not antisocial.
You’re not flaky.
You’re not failing the holidays.
You’re managing ADHD, solo adulthood, masking, emotional labor, and winter fatigue at the same time.
That’s called being human, not being broken.

✨ Section 5 — Soft January Teaser

January kicks off the “good stuff”:
Long-term, sustainable systems using the A and P in ASAP — Access and Persistence.
Your future self will thank you.

🔗 Links Mentioned in This Episode:

• Free Consult Call: www.twocatscoaching.com

❤️ If this episode lightened your mental load…

Hit subscribe, leave a review, or share with a solo friend who needs it.

You’re not as alone as you think.