Master Your Holiday Budget:
6 ADHD-friendly Strategies for Financial Success this year
Aspects of ADHD like impulsivity, temporal discounting, difficulty with planning, and emotional regulation all make sticking to a budget more difficult for ADHD brains and never is this more true than during the holidays. This is why it’s essential to find ADHD-friendly strategies to help keep the credit card bill from growing and growing.
The holidays are a captivating mix of joy, love, and laughter, but they can also bring an avalanche of stress, anxiety, and financial pressure—especially for ADHD brains.
The lights, the overstimulation, the competing demands. It’s a lot.
But one of the hardest aspects of all for an ADHD brain is the financial drain that can turn a fun, festive time of year into a fear-inducing roller-coaster ride.
Why? You ask. Well, I’m so glad you did. Because when it comes to money, ADHD brains have a whole lot going on, and this time of year puts it all into hyperdrive.
So go mix yourself up a mocha, and let’s dive into what makes this all so hard for an ADHD brain and, of course- what we can do about it!
Holiday Budgets- why it’s not just about spreadsheets and expenses for an ADHD brain.
The holiday season is full of pressures that exacerbate the struggles an ADHD brain already has with managing money- from the pressure to gift to endless sales to parties and get-togethers galore- there are a seemingly endless number of ways to spend our money and precious few for how to save. So it’s unsurprising that this time of year is rife with money troubles.
But this struggle is extra difficult for an ADHD brain here are some of the key reasons why.
Impulsivity
ADHD often comes with a side dish of impulsivity (1). In fact, sometimes that side dish can be big enough it might as well be the whole darn meal! And this tendency to act quickly and on impulse can make sticking to a budget during the holiday season particularly tricky. Those shiny decorations and irresistible sales often seem too good to pass up, leading to a flurry of spontaneous purchases.
Difficulty in planning and budgeting
Managing holiday expenses can feel like trying to catch falling snowflakes— it’s all right in front of your face but nearly impossible to grasp! Establishing a budget and sticking to it requires foresight, organization, and restraint—skills that might not always come naturally to ADHD brains.
Emotional spending
Emotional flooding and dysregulation can both be big ADHD issues—and let’s face it, the holidays can stir up a snowstorm of complicated feelings. Using spending as a way to manage these emotions is common. Who hasn’t descended into an internet shopping rabbit hole, using each “buy now” click to get just one more hit of feel-good neurochemicals when you’re feeling sad, lonely, or anxious?!?
Temporal Discounting
Temporal discounting is one of the prime killers of boundaries of all kinds- it’s what makes us say yes to the colleague who wants us to do their annual report…yesterday and it’s what makes us agree to cook 10 meals for our neighbor who just had surgery. It’s the funny wiring that makes us overvalue a present reward and undervalue a reward in the future (even if that future reward is SOOO much better). And there are few places where this is a bigger issue than in the world of holiday spending- the smile on kids faces when they see the bounty under the tree is SOOO much more appealing than not having a giant credit card bill hit your mailbox come January.
Money Trouble: The Impact of ADHD Money Issues
It’s not just about that extra gingerbread latte or sneaking in one more gift for under the tree. Those little splurges can really pile up! And with the unique challenges that come with an ADHD brain, keeping tabs on spending is really darn hard. Sadly, this can lead to some not-so-jolly financial situations. Research shows that individuals with ADHD often face lower incomes, less savings, and higher debt levels. (2)
But finances don’t have to be the burnt turkey that ruins your holiday joy. So let’s roll up our sleeves and dive into some clever ADHD-friendly strategies that will help you stay on budget and maintain that festive spirit this season. After all, the holidays should be about joy, laughter, and making wonderful memories—not financial stress!
Managing Christmas finances with ADHD:
A Holiday Survival Guide
The decorations are out, the gift lists are growing, and the costs—oh, the costs—are starting to feel as terrifying as a midnight visit from Krampus. But fear not, this is one of those hard things that we can get ahold of with some ADHD-friendly strategies.
So let’s unwrap six key tips that can help keep holiday spending from spiraling into a season of debt and confusion.
Tip 1: Set a realistic budget
Assess income and expenses.
I know, I know. It sounds so boring and oh so neurotypical! But hear me out. It’s hard to make sure you don’t spend too much if you don’t know how much you have to spend. But you don’t have to do a full financial inventory (though feel free if that excites your hyperfocus today!) You could even just look at what you spent last year as a guide. Then ask yourself a couple of questions:
Was that too much? Were you digging out of debt for months or were you feeling fine come January?
Has anything changed about your finances in the past year?
Using last year’s spending can be a quick guide can help you set a goal.
When setting your goal, remember that it’s not just gifts that pile onto our expenses this time of year. We also need to consider:
Decorations
Travel
Food
Holiday outfits
Socializing
Use budgeting tools
Embrace technology to manage finances, for instance, budgeting apps and tools that provide reminders and help track spending. Consider apps like Mint or YNAB (You Need A Budget) to keep things on track.
Tip 2: Managing the drive to “Buy Now”
Shut down shopping apps at night
Who hasn’t bought a singing, twinkling Christmas sweater on sale at 2 am?!? (Just me? Ooops- oh well.) As the day wears on, our resources get depleted and we are oh so much more vulnerable to our impulsivity. Which is where app blockers like freedom come in- shutting down the places where our under-resourced selves tend to make our lives more difficult (I’m looking at you 3 am TikTok scrolling!). Having a block on Amazon and other shopping sites in the evening hours can help curtail impulsive spending.
Shop with a purpose
Stick to a shopping list and try to avoid wandering into stores—or onto websites—without a clear plan. I know, I know- this is one extra step, and ADHD brains don’t love those extra steps. But creating a list separate from your shopping can prevent impulse buys and help keep the budget in check.
Use a cash-only system
Using cash instead of credit cards or handy-dandy preloaded credit cards can be a powerful tool to limit spending. When the cash runs out, it’s a clear signal that it’s time to put that wallet under lock and key.
Tip 3: Simplify gift-giving
Set gift limits
Decide on a reasonable gift budget for each loved one and stick to it. This can prevent the urge to overspend and help keep the holiday season stress-free. While there’s nothing wrong with being generous, it shouldn’t be at the expense of financial health.
Give DIY gifts
Handmade gifts are both meaningful and budget-friendly—plus it’s fun to create them. From baking cinnamon star cookies to knitting Frosty the Snowman scarves, DIY gifts add a personal touch without breaking the bank.
Center experiences over things
Why not give experiences rather than physical gifts? Planning quality time with a loved one—or even cooking them their favorite meal—can create lasting memories without the financial strain.
Have open conversations
Discuss any financial limits with family members—in other words, give them a gentle heads-up if they should expect smaller or less expensive gifts this year. Being open can prevent misunderstandings and help everyone stay on the same page.
Tip 4: Manage emotional spending
Recognize triggers
Get to know which emotions might lead to unnecessary spending, such as boredom or loneliness. Think about the times that you do the most overspending. What feelings are likely at play then? Understanding these triggers can help cultivate self-awareness and develop strategies for getting on top of them. [need more help managing overwhelming emotions? Check out this post here]
Create alternative coping mechanisms.
Instead of spending, find other ways to manage holiday stress. Journaling or exercise can provide emotional relief for free, instead of putting a dent in the budget. So why not dig the sled out from the garage and enjoy some high-speed winter thrills?
Practice mindfulness and meditation
I can see your eye-roll from here. But- guys- I promise- mindfulness is pretty magical when it comes to helping to reduce impulsive behaviors. And you don’t have to sit stone-still for 60 minutes chanting ohm to do it. Techniques such as deep breathing or guided meditations can calm the mind and reduce the urge to spend (for more tips, check out our post on ADHD and mindfulness).
Tip 5: Avoid the last-minute rush
Shop early
Start holiday shopping well in advance to avoid the rush and any overspending that can come w with last-minute purchases. Being an early robin gives you a chance to shop around for bargains, rather than sprinting into the nearest department store at 11.55 pm on Christmas Eve (eek!).
Shop online
Online shopping is a way to avoid crowded, stressful stores, which can lead to overwhelm and poor decision-making. Use shopping carts to compare prices and, most importantly, stick to the budget.
Stay away from sales traps.
Be wary of those sneaky pre-Christmas sales promotions that encourage overspending. In other words, avoid the temptation to buy that adorable penguin snow globe just because it’s 10% off.
Tip 6: Post-holiday review
Assess the budget
After the holidays, review the budget to see what worked and what didn’t. This can offer insights for better planning next year—we’re all a work in process, after all.
Set financial goals
Consider setting New Year resolutions around saving and spending. By practicing good money management the whole year around, the next festive season might feel a whole lot easier.
Jingle all the way to financial cheer
Managing Christmas finances with ADHD might feel like ice-skating blindfolded at times, but with the right strategies, it’s completely possible to keep spending in check. By setting realistic budgets and planning ahead, the holiday season can become a time of sparkling joy rather than financial strain. Remember, it’s all about finding what works best and staying flexible.
Christmas with ADHD doesn’t have to be stressful—instead, it can be the most wonderful time of the year. Here’s to a very merry festive season!
Want to enjoy the best Christmas ever? Check out our tips for maximizing holiday happiness.
Join the conversation
How do you manage your Christmas budget? Do you have any smart tips? Share your experiences in the comments below!
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Winstanley CA, Eagle DM, Robbins TW. Behavioral models of impulsivity in relation to ADHD: translation between clinical and preclinical studies. Clin Psychol Rev. 2006 Aug;26(4):379-95. doi: 10.1016/j.cpr.2006.01.001. Epub 2006 Feb 28. PMID: 16504359; PMCID: PMC1892795.
Bangma, D. F., Koerts, J., Fuermaier, A. B. M., Mette, C., Zimmermann, M., Toussaint, A. K., Tucha, L., & Tucha, O. (2019). Financial decision-making in adults with ADHD. Neuropsychology, 33(8), 1065-1077. https://doi.org/10.1037/neu0000571
Master Your Holiday Budget: 6 ADHD-friendly Strategies for Financial Success this year