A Note for Neurodiverse Adults
Let’s start with this:
You’ve got this.
Even on the days it doesn’t feel like it.
The holidays can be a lot. Not just busy — but loud, fast, emotional, and full of expectations. More people. More noise. More changes. More “shoulds.”
If you’re a neurodiverse adult — including adults with FASD — it makes sense if this season feels harder than it looks for others.
That doesn’t mean you’re doing it wrong.
It means your brain is working overtime.
One thing to remember
There is no “right” way to do the holidays.
You don’t have to:
keep up with anyone else
stay longer than you can
attend everything
be cheerful on demand
or enjoy things the way Instagram says you should
Your brain has its own rhythm.
Listening to it is smart — not weak.
Some days you’ll have more capacity. Some days you won’t. Both are okay.
One thing to release
Release comparison — especially online comparison.
Social media is a highlight reel, not a rulebook.
If you’re not feeling festive, productive, or “holiday-ready,” that doesn’t mean you’re behind. It just means you’re human — with a nervous system that needs care.
You’re not failing.
You’re not broken.
You’re just navigating a busy season in a brain that feels things deeply.
One thing that might help today
Ask for help sooner than you think you should.
Help doesn’t mean you can’t do things yourself.
It means you’re choosing support.
That might look like:
asking for a quieter space
saying “I need a break”
leaving early
opting out
asking someone to check in with you
changing your plans (yes, even last minute)
You don’t have to push until you crash.
Your needs matter before that point.
A few gentle reminders
You can like parts of the holidays and still find them exhausting
You can love people and still need space
You don’t have to earn rest
Doing things differently is still doing them
Regulation is not selfish.
Support is not cheating.
One last thing...
If your holiday goal is simply “get through it,” that still counts. Gold star.
You are capable.
You are allowed to go at your own pace.
And you don’t have to do this alone.
We are here.
