Rebuilding Your Routine After the Holiday Disruption

The holidays are meant to be joyful, but they are also proven to be one of the most disruptive periods for daily structure. Surveys from the American Psychological Association show that more than 38 percent of adults report increased stress during the holiday season due to irregular schedules, financial pressure, and family demands. For individuals with ADHD, anxiety, or executive function challenges, that disruption can feel even more intense.

Executive functioning refers to the set of mental skills that help you plan, organize, start tasks, shift attention, regulate emotions, and follow through. When routines fall apart, these abilities tend to wobble as well. The good news is that your executive functioning can recover quickly with the right strategies.

Below are evidence-backed ways to regain structure and momentum once the holiday whirlwind settles.

1. Use the 72 Hour Rule to Reset Your Rhythm

Behavioral scientists note that people tend to regain self regulation more effectively by focusing on short time periods rather than large goals. Instead of rebuilding your entire routine in one week, commit to three stable days.
How to apply it:

• Wake up at the same time for 72 hours

• Eat meals at predictable intervals

• Choose three non-negotiable tasks per day

  This creates a “micro routine” that signals predictability to your brain.

2. Rebuild Your Anchor Habits First

Research from Duke University shows that about 40 percent of daily actions come from habit-driven behavior. After a schedule disruption, focus on “anchors,” which are routines that naturally structure the day.
Examples of anchor habits:

• Morning hygiene sequence

• A 10-minute planning block

• A consistent wind-down time
  Anchors reduce cognitive load and make the rest of your tasks easier to start.

3. Reduce the Friction, Not the Goal

Many people try to restart routines with high expectations. Executive function specialists observe that environmental friction is usually the real barrier.
Try reducing friction by:

• Laying out clothes the night before

• Keeping your planner open on your desk

• Breaking tasks into two-minute starting steps
  Reducing friction allows motivation to catch up naturally.

4. Use a Weekly Reset Rather Than a Daily Restart

A 2023 study on self-regulation found that people are more successful when they allow flexibility within the week rather than aiming for daily perfection.
Try the following:

• Choose one weekly reset day

• Review your calendar and commitments

• Clear digital and physical clutter

• Plan your top three weekly priorities
  This helps you reestablish control without perfection pressure.

5. Consider Executive Function Coaching for Longer Lasting Support

If you struggle to regain structure each year, that is not a personal flaw. It is a sign that your brain benefits from guided tools and accountability.

At Palm Atlantic Behavioral Health, our Executive Function Coaching program helps clients:

• Strengthen initiation and follow-through

• Develop practical organization systems

• Build emotional regulation strategies

• Maintain structure during high-stress seasons

Coaching is skill-based, supportive, and completely virtual across Florida.

📅 Book a coaching or therapy session at www.palmatlanticbh.com
Your routine can recover faster than you think with the right support.