The Real Reason Routines Break During the Holidays (and How to Rebuild)
You don’t need a perfect routine. You need one that meets you where you are.
You didn’t lose all your progress.
Your brain just hit a season that wasn’t built for routine.
Even the most solid systems start to wobble this time of year.
And if you have ADHD, that wobble can turn into a full collapse. Sleep gets weird. Meals become a blur. That one helpful habit you finally built? Gone without a trace.
If you’ve been wondering why this always happens, and how to gently rebuild without guilt, this one’s for you.
Why ADHD Routines Break More Easily in December
It’s not laziness. And it’s definitely not a lack of willpower.
ADHD brains thrive on structure but struggle to create and maintain it, especially during periods of novelty, emotional intensity, or overstimulation, all of which December brings in bulk.
Let’s break it down:
| What Happens in December | What Your ADHD Brain Experiences |
|---|---|
| Travel, visitors, or changes in environment | Lost sense of place and routine anchors |
| Big emotions (joy, grief, pressure) | Emotional dysregulation, distraction, shutdown |
| Unpredictable schedules and events | Time blindness, missed cues, missed steps |
| Dopamine rollercoaster (sugar, shopping, social) | Cravings, crashes, impulsive choices |
So if you’re sitting in the middle of a holiday haze thinking what happened to my routine, it’s not a failure.
It’s a very understandable nervous system response.
What Works When Motivation Doesn’t
Routines often rely on structure, timing, and repetition, all things that tend to disappear during December.
What helps instead?
Anchor habits. External cues. Dopamine-smart choices.
These stabilisers don’t need perfect conditions to work.
Here’s what that can look like:
| If your usual routine is... | Try this stabilising mini version |
|---|---|
| Morning journal and to-do list | Text your top one task to a friend or your VA |
| Hour-long workouts | A five-minute stretch or walk around the block |
| Cooking full meals | Keep one go-to snack or meal prepped |
| Daily planner blocks | Use voice notes to list your top three for the day |
| Deep cleaning routine | Reset just one space, your desk, bathroom, or car |
The Hidden Guilt Loop (and How to Step Out of It)
The hardest part about broken routines isn’t just the mess. It’s the meaning we attach to it.
You might catch yourself thinking:
I was finally doing well, and now I’m back to zero.
Why can’t I just stick to anything
Everyone else seems to be holding it together.
But here’s the truth: ADHD routines are fragile not because you’re weak, but because they depend on external scaffolding.
When that scaffolding disappears (school, work, childcare, daylight savings), so do the habits.
You’re not broken. The season is difficult.
Knowing that lets you approach the rebuild with compassion, not shame.
Three Questions to Gently Restart Your Rhythm
You don’t need a new planner.
You don’t need a Pinterest-worthy morning routine.
Try these instead:
What one thing helps me feel grounded, even on a weird day
Where is the biggest leak in my current rhythm? Can I patch it, not fix it
Who can help me stay accountable without judgement
The goal isn’t perfection.
It’s feeling like yourself again.
Ready to rebuild routines that actually work in 2026?
You don’t need to overhaul everything.
You don’t need perfect habits or morning routines that last two hours.
What you do need is a plan that works with your brain, not against it.
Our 2026 Goal Planning Sessions help you:
Clarify what matters most
Break down next steps into ADHD-friendly chunks
Find simple systems that feel doable even on hard days
If you're ready to ease into 2026 with more clarity, structure, and support, this planning session is for you.
Come this far?
Click here to download our FREE, downloadable Chrissy-To-Do List.
It’s ADHD-friendly and bound to help make this holiday season feel a little lighter. 💙