Too Much, Too Fast: Why the Holidays Drain Solo ADHD Adults

If the holidays make you feel tired, frazzled, overstimulated, or “just done” before December even really begins — you’re not alone, and you’re definitely not broken.

This episode breaks down why the holiday season hits solo ADHD adults so much harder.
From sensory overload to time compression, emotional intensity to financial pressure, we take a compassionate, nervous-system-first look at what’s really going on in your brain and body.

This is not the logistics episode (that’s Episodes 22 & 24).
This is the ADHD nervous system episode — the “why this season drains you before you do anything” episode.

You’re not weak.
You’re overloaded.
And today, we talk about why… and what to do about it.

What We Explore in This Episode:

1️⃣ The Invisible Solo Load

• What it means to produce “a Broadway show with a cast of one”
• Why ADHD brains burn more energy per step
• How the financial burden of gift-giving hits single adults harder
• ⭐ Gentle solution: Set a gift rule this year to protect your budget + sanity

2️⃣ Sensory Overload Everywhere
Crowded stores, flashing lights, noise, scents — the December sensory buffet

• ⭐ Gentle solution: Shop at low-sensory times + use headphones/earplugs/curbside pickup

3️⃣ Emotional Intensity & Holiday Landmines

• Nostalgia, grief, comparison, and pressure to be “on”
• Why ADHD emotion centers run hot
• ⭐ Gentle solution: Create a grounding ritual (30 seconds counts!)

4️⃣ Time Compression (aka The Holiday Speed Run)

• The entire season crammed into 3–6 weeks
• Why pace changes wipe out ADHD energy
• ⭐ Gentle solution: Protect ONE routine this month

5️⃣ Decision Fatigue

• Why December becomes one giant bowl of decision soup
• How choices drain your brain before you start doing anything
• ⭐ Gentle solution: Use “decision defaults” to simplify everything

6️⃣ The Holiday Energy Mismatch

• Holiday energy = FAST + LOUD + CONSTANT
• ADHD energy = uneven + sensitive
• Solo energy = “I am the whole team”
• You’re not the mismatch — the season is mismatched to YOU

7️⃣ Compassionate Reframe

“You’re not exhausted because you’re weak or unprepared.
You’re exhausted because the season triggers every ADHD lever at once — and you’re carrying it alone.”

Key Takeaway

You’re not failing.
You’re not behind.
Your holiday exhaustion is predictable, understandable, and fixable when you stop blaming yourself and start understanding your nervous system.

Links Mentioned

• Episode 22: Holiday To-Do Lists
• Episode 24: Holiday Hacks + AI Helpers

Want More?

Subscribe to A Solo Person’s Guide to ADHD on your favorite platform.

Follow Christine:

• Website: TwoCatsCoaching.com
• Podcast on YouTube: A Solo Person’s Guide to ADHD
• Socials: @TwoCatsCoaching