Black Friday Chaos: How to Navigate Shopping (and Sanity) with ADHD
Nov 29, 2024
Ah, Black Friday. The day when the world collectively decides that battling for discounted waffle makers is the ultimate team sport. For those managing ADHD, it’s not just a shopping day; it’s a sensory, decision-making, dopamine-fueled Olympic event. So, how do you survive the chaos and maybe even snag a deal without spiraling into overwhelm? Let’s dive into the strategies.
Why Black Friday Feels Like an ADHD Ambush
Black Friday is a perfect storm of ADHD triggers:
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Sensory Overload: Bright lights, loud crowds, and endless scrolling through online deals.
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Time Pressure: “One-day-only sale!” paired with ADHD’s best friend, procrastination.
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Decision Fatigue: Thousands of options, all labeled as “must-haves.”
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Impulse Buys: That electric blanket with a cat face? Totally necessary at 2 a.m.
The result? A cart full of random items and a brain wondering, “Did I actually need 37 scented candles?”
Black Friday Survival Tips for the ADHD Mind
Here’s how to outsmart the day and keep your sanity intact:
1. Write a Shopping List (and Actually Use It)
Before the sales hit, write down what you actually need. Stick to the list like it’s your lifeline. Pro tip: Put a reminder on your phone, so you don’t lose the list in the chaos.
It’s not just a list—it’s a shield against the “Oh look, an avocado slicer shaped like a llama!” moments.
2. Set Timers, Not Just Discounts
ADHD brains thrive on structure. Decide how much time you’ll spend shopping—online or in-store—and set a timer. When it goes off, step away from the cart.
The timer isn’t just for shopping; it’s also for stopping you from Googling “Do waffle makers really make life better?”
3. Prioritize High-Impact Deals
Look for the big-ticket items you need (e.g., electronics, appliances) and tackle those first. Avoid getting sidetracked by the dollar-section knickknacks.
Yes, the $3 socks are cute, but they won’t change your life. Your Wi-Fi router, however, might.
4. Embrace Online Shopping (But With Limits)
If the thought of crowded malls makes you want to hibernate, shop online instead. Open one tab at a time to avoid spiraling into internet chaos.
“Tab Management” should be an Olympic sport for ADHD folks on Black Friday.
5. Buddy Up for Accountability
Shopping with a friend or family member can keep you on track. Just make sure they’re not an enabler who says, “Yes, you totally need that life-sized giraffe lamp!”
Think of your buddy as your Black Friday bodyguard, protecting you from your own impulses.
6. Plan Breaks (Yes, Even for Online Shopping)
Set a timer for breaks, hydrate, and step outside if you’re shopping in-store. For online shopping, take 5 minutes every hour to stretch and reset.
our brain is not a Black Friday Energizer Bunny. Treat it kindly—Black Friday isn’t worth a full meltdown.
7. Avoid Multitasking
ADHD brains love multitasking, but Black Friday is not the time to order holiday gifts, meal prep, and deep-dive into air fryer reviews simultaneously.
Multitasking is how you end up with a half-cooked turkey and five identical “world’s best dad” mugs.
8. Celebrate
Whether you scored a great deal or resisted buying something ridiculous, give yourself credit. ADHD brains love a dopamine hit, so reward yourself for staying on track.
You didn’t buy the llama-shaped avocado slicer? Treat yourself to a cookie.
9. Be Kind to Yourself
If you overspend or buy something silly, it’s okay. Black Friday is a learning experience, not a pass/fail test.
That robotic vacuum shaped like a dolphin? It might be a conversation starter at least.
10. Skip It Altogether
If Black Friday feels too overwhelming, skip it! Focus on family time, relaxation, or organizing your life for Cyber Monday instead.
The best deal you’ll get is the peace of mind from avoiding the madness entirely.
Black Friday ADHD Checklist
Here’s your quick guide for the day:
✅ Shopping list ready
✅ Timer set
✅ Big-ticket items prioritized
✅ Breaks scheduled
✅ Buddy on speed dial
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