Managing Stress During Finals and the Holidays

Tips for Teens with Executive Functioning Challenges

Dec 08, 2024

Finals and the holiday season can be exciting but stressful, especially for teens with executive functioning difficulties. If you’re feeling overwhelmed by juggling school demands and holiday obligations, you’re not alone.

There are many ways to manage the stress of responsibilities as you prepare to enjoy the holidays with friends and family.

Create a Plan, Not Just a To-Do List

Planning is more than listing everything you need to do — it’s about scheduling when and how you’ll tackle tasks.

Use a planner or a digital app to break down study time, projects, and holiday activities into manageable chunks.

Prioritize the most urgent tasks and build in time for unexpected delays.

Remember to add self-care tasks to your planner so you have the time to eat, sleep, exercise, and get all the other stuff done too.

Time management is hard for those with ADHD. If you (or your teen) struggles with it or other executive functioning skills, I’d love to help! I haven’t chosen times for my 2025 Director’s Cut online classes yet. Fill out this survey to help me find times that work for you!

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Set Realistic Goals

The ADHD brain is low on dopamine - a neurotransmitter that helps with motivation among other things. Many people with ADHD have learned that they work “best” when under pressure. This is because the pressure elevates dopamine, which raises the motivation factor. Unfortunately, this also increases stress, which can be detrimental if used often.

Overestimating what you can accomplish in one sitting can lead to stress and burnout, especially if part of your plan is to rely on the last-minute push to get stuff done. Yes, I know that when the pressure’s on it is easier to motivate, but this also increases stress and anxiety, so when you overuse this type of motivator, you risk triggering anxiety.

Set smaller, specific goals for each study session or task, like reviewing two chapters of notes or practicing math problems for 30 minutes each day leading up to the end of the semester.

Use Timers for Focus

If staying on task is hard, try the Pomodoro Technique (named after kitchen timers shaped like a tomato - AKA pomodoro). With this technique, you work for 25 minutes, then take a 5-minute break, then repeat.

This method can help keep your focus sharp and prevent your mind from wandering during long study sessions.

Minimize Distractions

Find a quiet, comfortable place to study, away from common distractions like your phone, TV, or noisy family members.

Turn off notifications.

Let people know your study schedule so they can support you in minimizing interruptions.

Practice Self-Compassion

It’s easy to be hard on yourself when things don’t go as planned.

Remember that setbacks happen to everyone.

Instead of focusing on mistakes, remind yourself of your efforts and find solutions to move forward.

Incorporate Movement and Fresh Air

A quick walk or a few minutes of stretching can help reset your brain and improve concentration.

Physical activity boosts endorphins, which naturally reduce stress. You will be more productive at work (and get more restful sleep) if you get exercise!

If you don’t think you have the time, make the time. It will repay itself - I promise!

Stay Connected with Supportive People

Feeling stressed? Talk to a trusted friend, parent, or mentor.

If you don’t open up about what’s bothering you, others can’t show empathy or support. Parents and friends often ask what’s wrong because they can sense your tension, but responding with “nothing” doesn’t give them a chance to help. While they might not be able to fix your problems or eliminate your stress, they can provide a listening ear. Sometimes just talking about your concerns can make them feel less overwhelming.

Get Enough Sleep

This is another tip that should be prioritized. Make the time for sleep. Everything else will be better if you get enough sleep.

All-nighters can seem tempting, but they do more harm than good.

Sleep helps consolidate memories and improves focus, so aim for 8 – 9 hours of sleep to perform your best.

Limit Overcommitments

During the holidays there might be even more pressure than usual to attend every gathering or event.

It’s okay to say “no” when you need more time to focus or rest. Your mental well-being comes first.

Use Checklists for Success

Checklists can keep you on track with holiday and school responsibilities.

Whether it’s packing for winter break or studying for a test, checking off tasks gives you a visual reminder of your progress.

Mindfulness Matters

Take a few minutes each day to practice mindfulness. This is another tip that if you don’t have time to do it, you need to make time to do it. It doesn’t take much time, but that time is well spent!

In addition to other benefits, mindfulness may help you to lower stress, sleep better, and improve memory.

If you’re not sure how to do this, search your app store for mindfulness apps and read the reviews. I chose Balance due to the free year subscription and have loved the foundations classes and content. Another app that gets great reviews, is always free, and has kid-friendly exercises in addition to standard mindfulness exercises is Smiling Mind.

You Can Do Hard Things

This too shall pass. You’ve survived hard times before.

You can do this.

Final Thoughts

Remember: Finals and holidays don’t have to be a source of constant stress. By using strategies tailored to your needs, you can navigate this busy season more smoothly and even enjoy it.

You’ve got this!

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