Holiday Boundaries for Introverts & Neurodivergent Families: Traditions, Time Limits & Letting Go

The holidays can be joyful… and also a lot—especially if you’re introverted, neurodivergent, parenting a neurodivergent kid, or trying to manage family expectations without burning out.

In this episode, Andrea and Jason share the holiday traditions that actually work for their family—and the boundaries that make those traditions possible. We talk about front-loading expectations, time boundaries, demand avoidance, and why it’s okay to let other people have their feelings when you don’t meet their expectations. You’ll also hear practical strategies for navigating social events (without forcing yourself or your child to “perform”), plus a few favorite holiday rituals—from cookie baking to Christmas Eve dinner to a Christmas Day zoo trip.

If you’ve ever felt overwhelmed by holiday gatherings, unsure how to set boundaries with family, or stuck between “being flexible” and “protecting your nervous system,” this conversation will help.

In this episode:
• Holiday boundaries for introverts and neurodivergent families
• Why time limits reduce anxiety (and increase participation)
• Setting expectations with relatives ahead of gatherings
• Demand avoidance, sensory overwhelm, and holiday rituals
• How to navigate parties with roles, structure, and exit plans
• Letting people be disappointed (without taking it on)

👍 If this resonates, subscribe and leave a comment: What’s one holiday boundary or tradition that helps you feel more regulated?

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Chapters

0:55 Cookie traditions, Christmas Eve dinner, local holiday outings
13:23 Introversion, neurodivergence, and managing expectations
14:34 Front-loading boundaries with family (kids, hugs, thank-yous)
17:53 Time boundaries: the underrated anxiety offload
25:40 Mapping events + giving introverts a role
31:51 Letting other people have their feelings
34:18 Final thoughts + “go pet the animals”

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ABOUT JASON AND HIS ONLINE YOGA TEACHER TRAININGS:
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https://learn.jasonyoga.com/200

✅ Considering YTT? Check out our honest guide, Everything You Ever Wanted to Know About YTT here: https://jasonyoga.com/yoga-teacher-tr...

Jason Crandell is a natural teacher and author with more than 20 years of experience. Named “one of the teachers shaping the future of yoga” by Yoga Journal, Jason has been an in-demand teacher at conferences around the world for more than two decades.


Connect with us:
Yogaland Podcast + YouTube (new episodes weekly)
Andrea & Jason on Instagram: @jason_crandell @andreaferretti

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