Holiday gatherings can feel like a sensory obstacle course for a FastBraiin. There’s the noise. The smells. The conversations happening all at once. The unspoken expectations. The sudden schedule shifts. The emotional “temperature checks” you’re expected to do every five minutes.

And while the holidays bring connection, comfort food, and familiar faces, they can also leave ADHD brains feeling overwhelmed, overstimulated, and—let’s be honest—ready to hide in the coat closet with a slice of pie.

If this sounds familiar, you’re not broken, rude, or antisocial. You’re a FastBraiin. And with a little strategy, you can navigate the holiday chaos in a way that protects your energy and lets you actually enjoy the day.

1. Plan Your Personal “Runway” Before the Chaos Starts

Most FastBraiin challenges aren’t about the event—they’re about the transition into it.
Give yourself a soft landing:

• Build in 15–30 minutes of quiet before you leave

• Decide ahead of time what you must do vs. what is optional

• Coordinate expectations with your partner or family

• Set one simple intention (ex: “I want one meaningful conversation”)

For ADHD brains, clarity reduces friction. A plan—even a tiny one—helps your nervous system settle before you ever walk through the front door.

2. Create Micro-Breaks (and Make Them Normal)

Holiday gatherings are marathons disguised as meals. You don’t have to endure them at full volume.

Micro-breaks keep your brain regulated, centered, and present.

Try:

• A quick loop around the block

• Stepping into a quiet room to breathe

• Helping with dishes so you have a task and a moment of calm

• Taking the dog outside

• A bathroom reset (yes, it counts)

These breaks prevent overwhelm before it snowballs. You don’t need an excuse—you just need space.

3. Protect Your Sensory Bandwidth

Thanksgiving is basically one big sensory event: clanging dishes, 17 overlapping conversations, TVs blasting games, strong smells in the kitchen, kids running, dogs barking, doorbells ringing.

No wonder your brain feels like a browser with 87 tabs open.

Some ways to support your sensory system:

• Sit at the edge of the room, not the center

• Keep earplugs or AirPods nearby

• Carry a fidget or something grounding

• Step outside when the volume spikes

• Wear layers so you can adjust temperature quickly

This isn’t “being dramatic.” This is supporting your brain’s wiring.

4. Don’t Feel Guilty for Managing Your Energy

ADHD brains often carry years of being labeled “too much” or “not enough.”

Too loud. Too quiet. Too restless. Too distracted.

But managing your energy isn’t selfish—it’s responsible.
Saying “I’m going to step outside for a minute” is not a failure of social participation.
It’s self-awareness.

You’re not obligated to match the emotional pace of the room. You’re allowed to regulate yourself.

5. Use Connection as Your Anchor

When your mind is darting between sensory inputs, expectations, and social cues, connection brings you back to center.

Try anchoring yourself to something simple and intentional:

• A one-on-one conversation rather than group chatter

• Helping a younger cousin with a project or game

• Asking an elder a question that sparks a story

• Sitting with someone you trust during mealtime

You’ll walk away feeling more grounded, not drained.

6. Give Yourself Permission to Leave on Time (or Early)

ADHD brains crash hard when overstimulated.
You know the moment: the point when everything goes from “fun” to “too much.”

You’re allowed to honor that.

It’s okay to leave before you hit emotional burnout.
It’s okay to have a planned exit time.
It’s okay to listen to your own brain instead of family pressure.

Healthy boundaries are a gift—both to yourself and the people you love.

7. Celebrate the Parts of You That Shine During the Holidays

FastBraiin individuals often excel at things like:

• Reading the room quickly

• Jumping in to help wherever needed

• Connecting deeply in conversation

• Bringing humor and energy

• Problem-solving in real time

• Keeping the kids entertained

• Making traditions more fun

You don’t have to hide those strengths.
They’re what make gatherings memorable.

Bring your spark—but also guard your energy.

The Bottom Line: You Deserve a Holiday That Feels Good

Thanksgiving isn’t just about food. It’s about belonging.
And belonging doesn’t require perfection—it requires authenticity.

Honoring your FastBraiin isn’t an inconvenience; it’s a pathway to a calmer, more connected holiday experience for you and the people who love you.

So as you head into the season:

Take breaks.
Set expectations.
Protect your energy.
Celebrate your strengths.

And remember: you don’t have to survive the holidays.
You get to experience them in a way that works for your brain.