06-04-2025
Here’s my list of what I’m exploring this week.
Featured Article
7 Tips for Surviving ADHD Vacations
July 4th weekend is coming up fast. Those of us in the USA seem to look forward to it: time off work, laid back family gatherings, good food. To me, it’s truly the kickoff to summer and typically, I enjoy having long quiet days to enjoy being with my family and friends. (and honestly, time to myself!).
This year, the holiday will be longer than usual, as it lands on a Friday, making for a shorter work week. (Do I hear a yay yay yay?)
Historically, instead of enjoying more free, unstructured time, I generally find myself feeling irritable and well…unsettled. You, too?
It got me to thinking about past summers and why I think I have a tough time with holidays, vacations, and the unstructured days that go with them. Bingo! Unstructured being the operative word.
Those of us with ADHD or with family members who have ADHD, know that what we need most is pretty much the opposite: structure!
In analyzing why long holiday weekends – and vacations- are almost as stressful as a regular work week, I came up with the following reasons:
- My sleep habits shifted– staying up too late and sleeping in too late.
- Eating and exercise habits changed. Sleeping in meant eating a later breakfast, which then interfered with the entire day’s meal schedule and my exercise routine. Meaning, I often let my jogging go. Dinner was often late at night, thus disturbing my sleep.
- Without a work schedule to keep me on task all day, my free time was disorienting. For most people, this time off would be considered a true vacation. For me and others with ADHD, it can become confusing and upsetting.
- Family, whom I love beyond words, were in from out of town. Having house guests, even if they are family, are triggers for me, as it pushes me out of my regular routine. Whereas I’m often using the computer late at night, working or researching, my office was used as a temporary guest room. Again, a change in my normal schedule threw me off.
Add in the fact that I am a serial introvert who needs a *lot* of quiet downtime, well…being around people, even those I love, takes it all out of me.
- I don’t exactly hide the fact that I don’t do much cooking or entertaining. It’s beyond the scope of coping with my brand of ADHD. To me, even ordering in Chinese food is a major accomplishment when entertaining friends or house guests. A few years back, I bit the bullet and hosted a BBQ for 7. Even with the help of my family, I was still stressed.
There was food to purchase, the house to clean/declutter, prepping, cooking, serving, and of course, the dreaded cleanup. This is fun? Not for me. It took me two days to recuperate and get my energy back!
What should have been a free, relaxing holiday week was anything but that. Why? Because my routine was interrupted.
I’ve heard from countless adults with ADHD who have shared the same exasperations. The family vacation they look forward to ends up being a disaster. Children are dysregulated, over-tired, unhappy, and worse. Adults become irritable, angry, and bored.
What to DO to Make It Work
- It’s important to “see it coming and have a plan.” If you have a change in your routine coming up, whether it’s a family vacation, children being home from school with too much free time; family reunions, or any other disruptions, take note of how you’ve felt in the past under these kinds of conditions. It’s SO HARD to plan our summers in advance, but if you can do it, it’ll save you a lot of grief. Stay-cation? Come up with ideas to keep the kids busy and how to keep your sanity. It is NOT EASY when ADHD is in the picture- yours or your child’s (or both!).
- Make a list of things to do NOW so you can create structure into your day, this summer. Too much la-de-da time may NOT be what your family can handle. We thrive with structure, though cutting back a bit in the summer could offer much-needed relief.
- Do you get overwhelmed? Bored? Short-fused? Do your children with ADHD exhibit more behavioral problems? Are they more demanding and irritable?
Take your summer “temperature” and become aware of how free time can affect you and yours and determine what steps you can take in order to make this a positive experience instead of a stressful one. We also thrive on new experiences at times, too! If you have hyperactive/impulsive family members, lean on that a bit, i.e play new yard games, take side trips, make things action-oriented. If you are more of the inattentive type that needs a lot of downtime to re-charge, quiet activities and the like can be incorporated- build that into your days. - This may sound weird, but if you really have a tough time with these kinds of transitions, remind yourself that it is a temporary change. Soon, you’ll be back to work, in your own space, in a quieter setting, etc. I’ve heard from many clients that their free time is often harder to deal with than their structured days. And be OK with the fact that there may be stressors involved, i.e. being around your hyperactive child (and vice versa, actually) when you or they need space and quiet.
- Remind yourself of how lucky you are to have this time to unwind and get a fresh perspective on things. It’s a great time to revisit what exactly you want in life. And most of all, cherish the time you’ll be spending with friends and loved ones. Meaning: re-frame the negative into a positive.
- Don’t accept that free time or vacation time always translates into fun time. Take your family’s ADHD into consideration well before that long holiday weekend or vacation time comes up and use strategies to make things work for you and your ADHD.
Bonus Tip:
As the summer comes to an end, spend a week or so getting you and your family back into your normal routine (slowly), i.e. getting to bed about 10 minutes earlier every night.
How do you manage your summers when the days are long and schedules change?
Please share in the comment section below.
What We’re Saying
Climbing the Walls podcast!
Health and science journalist Danielle Elliot interviewed me, Sari Solden, and other women with ADHD as we talked about our experiences of how we learned and integrated our ADHD diagnoses. Understood.org recently posted these podcasts, which I think you’ll find interesting and insightful.
Check out their Climbing the Walls podcast. In Episode 2, Sari and I talk openly about our own ADHD awakenings and discoveries! There are some very interesting experiences we share with you.
Listen to that session now and catch the other episodes as well HERE.
(Something BIG is Happening!)
Doors Are Now Open!
My Exclusive, Affordable Premier Group for Women with ADHD:
Powerful Women with ADHD
Community Support, Action-based Skills, Working Together to GET THINGS DONE
100% Shame-free Zone.
Join me and other women with ADHD at my new, one-of-a-kind community at www.PowerfulWomenWithADHD.
** NEW RESOURCES BEING ADDED SOON!!
Questions? Email me at support@addconsults.com
PS: I’m looking for ADHD Coaches who would like to volunteer to monitor my chatrooms, plus Coaches/Professional Organizers, and ADHD experts interested in running a group, especially on skill-based topics, ie HOW-TO: organize, plan, time management tips, social skills, etc.
Great for experience, exposure, and helping women with ADHD.
Email me at terry@addconsults.com.
I will promote you, your work, your website, etc.
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What to Cook: ADHD – Friendly Recipe
Easy Meatloaf
INGREDIENTS
Yield: 8 servings (use leftovers for sandwiches!)
- 1 ½ pounds ground beef
- 1 large egg
- 1 onion, chopped
- 1 cup milk
- 1 cup dried bread crumbs
- salt and pepper to taste
- ⅓ cup ketchup
- 2 tablespoons brown sugar
- 2 tablespoons prepared mustard
DIRECTIONS
- Gather the ingredients. Preheat the oven to 350 degrees F (175 degrees C). Lightly grease a 9×5-inch loaf pan.
- Combine ground beef, onion, milk, bread crumbs, and egg in a large bowl; season with salt and pepper. Transfer into prepared loaf pan.
- Mix ketchup, brown sugar, and mustard together in a small bowl until well combined; pour over meatloaf and spread it evenly over the top. Tip from Terry: Just pour ketchup over it!
- Bake in the preheated oven until no longer pink in the center, about 1 hour.
CAN I HELP YOU?
Do you have an ADHD-related problem you’d like help with?
Personal ADHD Consultations with me on Zoom or Email! Hurry- Spots fill up fast.
(PS Consultations are not therapy, but we work together to help you get unstuck and on track.)
Learn more and sign up here.
What I Recommend
Never lose your pen again! Attaches to your notebook, planner, journal, and more. Set of 12, various colors.
Where to find Terry Matlen:
Website: www.ADDconsults.com
Coaching: www.QueensOfDistraction.com
Facebook: www.facebook.com/ADDconsults
Twitter: twitter.com/TerryMatlen
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MY BOOK! The Queen of Distraction
Email: terry@addconsults.com
Wait: Like this article? Please leave your thoughts, resources, hacks, etc. in the comment section below.
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* ADHD- friendly disclosure: Some of the links above earn me a tiny commission at Amazon and elsewhere. The end.
