Family Routines That Reduce Stress During the Busy Holiday Season: Executive Function Tips for a Calmer December
Introduction: December Is a Beautiful—and Overwhelming—Month The holiday season brings joy, excitement, family traditions, and special memories. But it also creates stress, exhaustion, overstimulation, and disrupted routines. Children thrive on predictability, and December offers very little of it. As an educational therapist, I see many children struggle during the holidays—not because they lack skills or maturity, but because the holiday season challenges every part of their executive function system. The good news? You can create simple, flexible family routines that dramatically reduce stress and help kids stay regulated throughout December. This blog outlines practical holiday-friendly routines that support EF and preserve family connection. 1. Why Holiday Routines Matter Even though December is packed with events, you can still create structure.In fact, during busy months, kids need routine more than usual. Strong routines: When children know what to expect, everything feels easier. 2. The Three Anchor Routines Every Family Should Keep in December A. Morning Routine: Start Regulated, Not Rushed Mornings often make or break a child’s entire day. Tools that help: December mornings should be gentler, slower, and more predictable. B. After-School Routine: Decompress First Kids come home exhausted from sensory + social overload. Replace “go do your homework” with a decompression flow: Children regulate through rhythm.After-school decompression is non-negotiable. C. Bedtime Routine: Protect It Fiercely Sleep is the most powerful EF support. Even with holiday events: Tired kids = dysregulated kids.Rested kids = resilient kids. 3. Simple Holiday Routines That Reduce Stress A. Create a Weekly Family Preview Sunday night: This reduces surprise transitions.The brain can handle busy schedules if it can preview them. B. Use a December Visual Calendar For younger kids: For teens: Visual calendars: C. Limit Sensory Overload Strategically Not every event is necessary. Choose events that fit your child’s: It is okay to leave early.It is okay to say no. D. Schedule Daily “Quiet Moments” Even 10 minutes can regulate the entire day. Ideas: Think of these as EF “charging stations.” E. Maintain Eating Routines as Much as Possible Holiday treats are fun—AND unpredictable blood sugar worsens behavior. Keep: Balanced bodies produce balanced behavior. 4. Support for Transitions During the Holiday Season Transitions become harder in December because the brain switches settings constantly. A. Use Time-Based Warnings Previewing decreases resistance. B. Make Expectations Clear and Concrete Before entering a busy place, tell your child: Kids succeed when instructions are visual and specific. C. Give Predictable “First–Then” Routines Consistency reduces conflict. 5. Protect Your Child’s Regulation When Traveling Travel is exciting—and dysregulating. Tips: A familiar routine in an unfamiliar place = instant emotional grounding. 6. Support for Neurodivergent Learners in December Children with ADHD, autism, gifted/2e profiles, anxiety, or sensory needs feel December intensely. Try: A supported nervous system behaves better. 7. The “Holiday Minimums” Rule Instead of striving for perfect routines, identify your 3 non-negotiables—the things that keep your family functioning. Examples: Everything else becomes flexible. This protects children and adults from burnout. 8. End-of-Year Reflection Rituals That Build EF Skills December is a great time to strengthen: Try questions like: Reflection helps kids build internal motivation and resilience. Conclusion: A Calmer December Is Possible With the Right Routines The holiday season will always be busy—but it doesn’t have to be dysregulating. With predictable anchors, sensory support, gentle transitions, and intentional rest, families can help children feel steadier, calmer, and more connected during the most hectic month of the year. December doesn’t require perfection.It requires purposeful simplicity.