You’re creative. You’re resourceful. You’re full of potential. But when the holiday season rolls around, social media can feel like a minefield. For neurodivergent individuals—those with ADHD, autism, sensory sensitivities, or other cognitive differences—it’s not just about keeping up with the perfect posts, holiday gift guides, and endless notifications. It’s about trying to balance connection and overstimulation without losing yourself in the chaos.
Does this sound familiar? You log in for “just a minute” to check on a friend or look for a holiday recipe, only to find yourself overwhelmed by autoplay ads, brightly colored graphics, and endless comparisons. You feel drained, and yet… you can’t quite stop scrolling.
The truth is, social media is designed to pull you in, and during the holidays, those designs go into overdrive. But it doesn’t have to control you. By understanding how your neurodivergence interacts with social media and making small, intentional changes, you can take back control and enjoy the holidays on your own terms.
The Social Media Struggle
There are specific reasons why social media feels harder for neurodivergent individuals, especially during the holidays:
Sensory Overload
The bright visuals, autoplay videos, and festive jingles might feel like holiday cheer to some—but for you, it can be too much. Your brain might not filter out distractions the same way, making every notification, ad, or scrolling session an exhausting experience.
The Dopamine Trap
Social media is built for quick dopamine hits. A like here, a comment there—it’s designed to keep you coming back. For those with ADHD or other conditions that affect dopamine regulation, this can feel like an irresistible cycle. The holidays, with their endless gift guides, countdowns, and festive posts, amplify this pull.
Holiday Comparison Syndrome
It seems like everyone has the perfect decorations, the best parties, and the most thoughtful gifts. But remember: social media is a curated highlight reel, not real life. For someone who already struggles with self-esteem or social anxiety, the holidays can make comparison traps even harder to avoid.
What Can Be Done
You’re not alone in this struggle, and there are strategies that can help. Social media doesn’t have to feel like an all-or-nothing experience. Here’s how you can take control:
1. Set Boundaries
Time can slip away quickly when you’re scrolling. Set app timers or schedule specific periods for social media use. Bonus tip: avoid checking social media first thing in the morning or right before bed to give your mind some space.
2. Curate Your Feed
Your feed should work for you, not against you. Unfollow accounts that stress you out or make you feel “less than,” and instead follow pages that bring joy, inspiration, or validation. Community spaces for neurodivergent individuals can be especially uplifting.
3. Adjust Your Environment
Small tweaks can make a big difference. Turn off autoplay, mute notifications, and dim your screen’s brightness to reduce overstimulation. Create a calm space around you before engaging with social media.
4. Focus on Purpose
Ask yourself: “Why am I logging on?” Whether it’s to check in with friends, find holiday recipes, or enjoy some downtime, having a clear goal can help you avoid the endless-scroll trap.
5. Plan Offline Alternatives
When the urge to scroll strikes, have an offline activity ready to go. This could be baking cookies, crafting holiday cards, or taking a quiet walk to admire festive lights. Engaging your senses in a way that feels manageable and enjoyable can help ground you.
Remember: It’s Not Just You
Social media during the holidays is overwhelming for many, but for neurodivergent individuals, it presents unique challenges. The good news is that these same platforms can also offer connection, creativity, and community when used intentionally.
You don’t need to have the perfect holiday or match anyone else’s curated posts. Your holiday experience should be your own—messy, joyful, quiet, or loud. Social media is just one part of the season, not the whole story.
By understanding your triggers, setting boundaries, and making choices that honor your needs, you can navigate the digital chaos while still staying connected. Neurodivergence comes with its own strengths: creativity, resilience, and a unique way of seeing the world. Use those strengths to craft a holiday that works for you.