Each season brings with it a renewed sense of excitement and energy. Some people wait all year for the sounds of baby birds chirping in the spring, while others can’t wait for the long days of summer. Some prefer the crisp autumn air and smell of cinnamon and apples baking in the oven. And then there are the winter folk who long for those cozy nights by candlelight reading their book and drinking hot cocoa. Here are 5 reasons why winter can be the best season for ADHD:

Weather

I live in New England where we can get some harsh winters. Much of the northeast and Midwest have similarly challenging and unpredictable winters. For those of us who benefit from some unpredictability and spontaneity, the day-to-day changes in weather can add some excitement. Further, those who benefit from cold as a self-regulation tool, like myself, the extreme cold fluctuations of the winter can help support our mental health. With winter also comes darkness earlier in the day. For some, this increases our seasonal depressive symptoms – little light can add to feelings of hopelessness and sadness. To make the most of this shift in light, spend time outside in nature during the daylight hours (as we know our mental health is positively affected by being in nature). The cold weather (when we are adequately dressed), can help regulate our nervous system by slowing down our heart rate to prepare us for rest. As noted in our Autumn for ADHD post: Colder temps = better symptom management for ADHD and anxiety!

Intentional Rest

Winter brings with it opportunities for intentional rest. Aside from the holiday season, there are generally few expectations to be running around doing it all. Cold weather, dark skies, and hibernating creatures all remind us to slow down and allow rest into our lives. Rest is so crucial to ADHDers as we are often chronically sleep-deprived (due to many factors like ruminating thoughts, impulsivity and poor sleep hygiene, and taking stimulants). When there is less expectation to run around and do all the things, we are inviting in extra restorative time. Utilize this season to get more rest in your life by adding some restorative activities to your morning and/or evening routines. Think: taking a sensory bath (consider your favorite scents and colors while dimming the lights), reading a book before bed, or starting your day with warm cup of tea. Think back to your childhood and I can bet you have several memories that were made special by the fact it was fall. Apple picking, hayrides, back to school shopping, you name it! Autumn brings a sense of nostalgic longing to our lives. Tap into those oxytocin-rich memories and create some new memories during these next few months.

Comfort food

Healthy, hearty meals rich in protein and healthy fats are key for managing cortisol levels, the stress hormone, and brain development. Similar to fall, winter is the perfect time to enjoy these cold-weather meals. Think: hearty soups and stews, casseroles, homemade breads, roasted seasonal veggies, and cultural favorites with fragrant spices.

Social Connection

Have you heard of the term hygge? It’s a Danish word without a direct translation to English, but can be loosely translated to coziness with others. Hygge can be a part of every day life regardless of the season, but it’s especially fitting in the winter. One of the tenants of hygge is spending time with others. When we enter the winter months it’s hard to maintain that social calendar. Instead of your usual schedule of playground playdates and meeting friends for dining alfresco at your favorite restaurant, winter invites you to bring the fun indoors with others. Consider inviting some friends over for a game night, watch a football game, or a book club. You could also venture out and meet friends and family at a local brewery (kids are usually allowed), cozy cafe, or a cooking class. Not only does spending time with others feels good (hello dopamine boost!), but research shows it helps to increase our life expectancy. You don’t have to forgo the cozy factor to spend time with others, and you don’t have to be the same busy bee you are in summer now that winter’s here. Winter is the perfect time to slow down your life, but not your social connection.

Sensory Experiences

When you look outside and see the baren trees, sheets of ice, and lack of color, it’s hard to consider winter a fun sensory experience. I beg to differ. Between the sweet and spicy flavors of peppermint near the holidays, to the warming spices of cinnamon and cloves in cold morning baking, winter has some of the best sensory experiences in the calendar. Winter is all about the coziness, so make yourself a warm cup of tea (flavor of your choice), wrap yourself in a fluffy blanket, light some candles (scented or not) or sit by the fire, and listen to a soothing playlist to ramp up the sensory factor of your evening. (Note all the bolded words are for different senses).

Want to make the most of the winter season? Look no further than my ADHD-friendly Winter Bucket List – filled with winter-themed activities to help boost your dopamine and oxytocin, while helping to keep you regulated by integrating your 5 senses. You can also create your own bucket list (blank graphic included) Click the image above to download it for FREE on Gumroad!

What are some things you add to your winter bucket list?