ADHD and Graduation Season: Managing Overwhelm, Stress, and Big Changes
It’s that time of year again and I’d like to take a moment to celebrate those who are about to complete high school, college, a vocational program, or another milestone. You did it!!! I’d also like to acknowledge the community of people who supported and encouraged you. Bravo! Without your collaborative efforts, these momentous occasions could not have happened. So yes, we all need our village, whether we live with ADHD or not.
Amidst the exciting celebrations, ceremonies, family visits, and final assignments, you are busy- busy wrapping things up, packing, saying goodbyes and welcoming what’s next. It’s an emotional and complicated time which demands self-care and steadiness. Since things can go from exciting to overwhelming very quickly, I’d like to help you be as prepared as possible for whatever is happening.
People with ADHD often struggle with transitions. Executive functioning challenges like shifting, flexibility, emotional regulation, impulse control and self-awareness are especially taxed during these moments. That’s why it’s tougher for you or your kids to process and manage all of the events going on, especially when they occur simultaneously. It’s easy to become overwhelmed and stressed, even when a lot of what you are doing is celebratory and fun. It’s just a question of too much stimulation and not enough recovery time. Plus, this season is full of endings and beginnings which fuel uncertainty and thus, anxiety. Navigating multiple moving parts can be difficult for any graduate and for their family too!
How can students (and their families) move through this season with more clarity, less anxiety, and more joy?
Let’s talk about what helps.
1. Don’t Overschedule Yourself!
Between final exams, graduation rehearsals, family dinners, award nights, and impromptu parties, it's easy to fill every inch of your calendar. But the truth is, more commitments don’t necessarily lead to a more fulfilling experience—especially for neurodivergent brains whose prefrontal cortices are wired differently. With biologically-based challenges in planning, prioritizing organization, you are more susceptible to emotional overwhelm, decision fatigue and social anxiety. You need time to decompress, reset, and process.
So if you're feeling stretched thin or you notice that your kids are, take a pause. Ask yourself: What events are things I must attend? Which ones are priorities because they are meaningful to me? Which ones could I attend briefly or skip altogether without any guilt? Saying no to a third cousin’s post-ceremony brunch doesn’t mean you’re rude or ungrateful. It means you're managing your energy wisely—and that’s something to celebrate.
2. Protect the Basics: Sleep, Food, and Movement Are Non-Negotiables
When schedules ramp up, basic needs are often the first to go. But for students with ADHD, routine and self-care aren’t luxuries—they're lifelines.
In fact, science supports sleep! A 2021 study found that young adults with ADHD who maintained regular sleep and eating routines during high-stress periods reported significantly fewer symptoms of inattention, irritability, and anxiety. This finding also is relevant for people of all ages.
Here are three simple reminders to keep your nervous system steady:
Sleep: Try for 7–9 hours, and wind down with screens off 30 minutes before bed.
Meals: Eat at regular intervals—even if it’s just something simple. Avoid going hours without fuel.
Movement: A short walk, a dance break, or stretching can release pent-up tension and increase endorphins which both improve mood.
Treat yourself like an athlete prepping for a big event—because that’s what this is. Your brain and body need support to carry you through this transition.
3. Communicate Boundaries with Confidence
Graduation often brings in family—lots of it. While their love and support can be uplifting, their presence can also unintentionally contribute to pressure, overstimulation, or friction.
It’s common for people of all ages with ADHD to feel torn between pleasing others and honoring their own capacity–especially girls and women. You may feel obligated to say ‘yes’ to every dinner, every photo op, every heartfelt, sit-down chat. But the truth is: you’re allowed to protect your time and energy. As one of my clients told me recently, “I only have so many spoons per day so I can’t do everything.”
Nearly 80% of college students with ADHD report heightened anxiety during times of transition—often linked to social pressure and disrupted routines. Again, this finding is useful for people of all ages with ADHD too. Setting boundaries isn’t selfish. It’s a necessity for healthy minds, bodies and relationships.
Here are some sample phrases to assist you in setting boundaries and managing your time and energy:
“I’d love to celebrate with you. Can we do something low-key?”
“I have a lot going on that day. Can we check in after the weekend and pick another time instead?”
“I’m sorry but I have been overdoing it. I could really use a bit of time to recharge. Let’s reschedule. Thanks for understanding.”
You can be kind and clear at the same time. Practicing this now will serve you far beyond this graduation season.
4. Choose Transitions Over Large Leaps
Many students feel pressure to have their “next step” figured out before the confetti settles. But guess what? Most people don’t.
The ADHD brain thrives with structure—but transitions often involve ambiguity, which can feel disorienting. It’s okay to take things one step at a time. Whether you're heading to a new school, a job, or a gap year, focus on building a soft landing—not a perfect launch.
Ask yourself:
What’s one small thing I can organize for the next phase?
Who are three people I can talk to when I feel unsure?
What routines can I carry over into this next chapter?
You don’t have to have all the answers. You just need some direction, support, and snacks. Always snacks.
5. Celebrate on Your Own Terms
If you are a student, let this be your graduation season. You worked incredibly hard to get here. As somebody with ADHD or neurodivergence, simply navigating a school system that wasn't designed for your brain is an achievement worth honoring. Figure out what makes sense for you in terms of celebrating without making comparisons to what works for your peers.
For parents, you have supported your child along their journey in a number of ways. Your efforts are also worth acknowledging. Yes, the focus is and should be on your student but please take the time to pay yourselves on the back for what has worked to get them here.
Whether people choose to attend loud parties with big groups of classmates or have quiet dinners with friends or do a little of both, celebrate in ways that feel right to you. The most important thing to focus on–as a family member or as a graduate-is allowing yourself to feel proud of what you have accomplished with your own unique strengths and challenges.
Five Keys to a Calmer, More Meaningful Graduation Season
Prioritize selectively – Don’t overcommit.
Protect the essentials – Eat, sleep, move.
Communicate clearly – Boundaries are healthy.
Take transitions slowly – No need to rush.
Celebrate your way – You’ve earned it.
Graduation is more than a ceremony. It’s a transition of identity, role, and rhythm for individuals and their families. Congratulations, graduates. You’ve done something truly incredible—and I’m cheering you on, every step of the way.
Warmly,
Dr. Sharon Saline
