Travelling With ADHD, Bitesize Tips For Great Adventures

Think travelling with ADHD means certain chaos? Not necessarily!

Navigating life with a neurodiversity like ADHD can be tricky – I should know. And there are many common challenges, such as hyper-focus, being easily distracted, becoming bored easily and being forgetful and disorganised.

It’s reported that travellers with ADHD report higher stress levels than their neuro-typical counterparts. Changes in environment, routine and crowded places can contribute to sensory overload and packed itineraries can cause burnout. I can absolutely relate to this, especially if things don’t go exactly to plan.

But there are things you can do to help make your trip easier and more enjoyable. In this article I share my tried and tested methods for travelling with ADHD, along with actionable ADHD travel tips and tricks. Let’s dive straight in!

Planning Your Trip: Setting Yourself Up for Success

Choose the Right Destination and Travel Style

No two brains are the same, in that we all like different things. But when travelling with ADHD it’s important to consider your own interests, energy levels and triggers.

For example, a city trip may overwhelm some people due to the noise and crowds, while happily keeping others stimulated and engaged. In the same way a nature trip might be calming to those who often suffer sensory overload, but might bore others.

A 2015 study by the University of California Davis MIND Institute found that people with ADHD are more likely to feel focused and experience better cognitive function while moving or undertaking physical activity. This probably explains my constant need to travel!

Create Detailed and Visual Itineraries

ADHD minds thrive on structure, and often the planning of a trip can become as much a focus and enjoyment as the actual travel itself. I like to know which places I want to visit, and put them in a route efficient order before my trip. I always add notes to help guide me and visual cues, such as images, to refresh my memory.

My favourite travel app is Wanderlog, as it offers all of these functions for free. You can also add in flight, accommodation and other transport details as well as timings to stay organised.

Packing Smart: Minimise Distractions and Maximise Efficiency

When it comes to packing, checklists are your friend to ensure you have what you need and don’t over-pack. I used to start packing too far in advance, and without a list I’d usually forget what I had or hadn’t packed already and have to start again.

Once you come to pack, packing cubes are great for saving space in your luggage and keeping your belongings organised. I also like to plan my outfit for each day beforehand and pack those items together, to prevent decision paralysis later.

If you take medication for ADHD, be sure to take the bottle or box that has the pharmacy label on it, so you can prove it has been prescribed to you. And take enough for the duration of your trip, plus two or three extra in case of delay or cancellation.

During Your Trip: Managing ADHD On the Go

Assistance the Airport and On Board Your Flight

Navigating an airport, clearing security and queuing and boarding at the gate can be stressful at the best of times, and more so if travelling with ADHD.

If you need to, you can add special assistance when making your flight booking, or afterwards, and request support such as an allocated seat and early boarding.

You can usually use the priority security queue and make use of airport’s quieter areas either with your special assistance status or by carrying a sunflower lanyard. It’s recognised by airport staff and cabin crew as a discreet sign you may need additional care and support, so use it if needed.

Medication Management and Self-Care Routines

It’s so important to continue to take your medication on time while travelling with ADHD, ideally with a good meal. So try plan this into your itinerary. Staying in a hotel that provides breakfast may be easier and more convenient, setting yourself up the a busy day ahead. And don’t forget to factor in any time difference at your destination.

Prioritise sleep, regular healthy meals, staying hydrated and breaks. Travelling can be exhausting, and quite often your sleep cycle and meal schedule goes completely out of the window. I almost always forget to drink enough water, and become dehydrated when walking around all day in the sun. Add tiredness and hunger into the mix, and suddenly everything seems overwhelming.

So be sure to take frequent breaks to sit, eat, drink, use the toilet and relax. Also try to get a full night’s sleep where possible. It’s easier not to, but it really does make the next day a lot easier.

Dealing With Sensory Overload and Impulsivity

Knowing how to avoid and cope with triggers, such as crowds, noise, boredom can really help make or break a trip when travelling with ADHD.

Visiting popular sights earlier or later in the day when it’s quieter is a good strategy, as well as wearing noise cancelling headphones or ear plugs like Loops. Alternatively, look for cafes or restaurants from which you can enjoy the view with plenty of personal space.

Plan for distractions and boredom, such as a flight delay, by bringing something you find calming, like a puzzle or colouring book, or download podcasts to your phone. Whatever you find works for you.

Stay Organised and On Track: Essential Travel Hacks

It’s so hard keeping organised when travelling with ADHD. I can’t help checking I have my passport every five minutes, and if I’ve put it somewhere that isn’t its usual place this can cause absolute panic.

Try to keep your important documents in a designated pocket, and always put them back in the same place. Ideally use a waterproof pouch too to protect them from rain, and an anti-theft bag (like mine from Pacsafe) to protect them from pickpockets.

It’s also a good idea to keep a digital back up of boarding passes and any tickets you’ll need, and store them in a digital file or email address that you know how to access from another device in case your phone is lost, stolen or out of battery.

Common Travel Challenges and How to Overcome Them

Lost Items and Forgetfulness

Oh this is my specialist subject! If I put something down for more than three seconds I forget where! I combat this with an ‘everything in its place’ principle. By putting items back in the same place in my luggage every time, this helps prevent lost time and energy looking for them and worrying.

You can also use technology such as location-tracking devices to keep tabs on your belongings. I recommend these smart tags to all travellers if checking in bags or using luggage storage facilities.

Navigating New Environments

It’s not always easy finding your way around a new airport or city, especially with ADHD. But there are things you can do to help make it much easier.

For airports and transport hubs, I often look for a YouTube video before travelling so I can see how to get to where I need to be. This is so helpful if you’re tight for time, like on an ‘Extreme Day Trip’. But also, don’t be afraid to ask for help – it’s better than getting lost and frustrated, or missing your flight or train.

And for navigating between sights, Google Maps is your best friend. Download the map area before you travel, then you don’t even need to rely on having data to use it.

Time Management, Impulsivity and Safety

Travelling with ADHD can cause time blindness, and this isn’t ideal when you have planned tours, reservations and flights to make. I find planning my itinerary with timings, knowing when to leave one place in time to reach another, and setting reminders and alerts in my phone is a big help and offers peace of mind too.

An impulsive nature can also prompt spontaneity, which may lead to some amazing adventures but can also put us at risk. Always keep safety in mind, and ensure a split decision doesn’t lead to a dangerous situation.

It’s also useful to set daily budgets to avoid overspending, and share your location with a family member or friend using an app such as Life360.

Flight Delays and Unexpected Changes

Things not going to plan can be really stressful when travelling with ADHD, particularly delays and cancellations.

Firstly, it’s important not to panic. Staying flexible, and keeping a mindset of positivity, can make a huge difference. Just remember, usually it’s out of your hands but it will be resolved in time, so try to to be kind and patient.

Try take something to help you relax and reduce boredom, like a book, game or downloaded content.

After Your Trip: Unpacking and Adjusting

Once you arrive home, take your bag and unload it straight into the washing machine. I always forget to do this, and often the whole things sits neglected until my next trip comes round.

Then put your power bank on charge and put items you’ll need for future travels away with your bag so you can find them easily when you need to pack again.

Finally, if you need to, allow yourself a free day after returning home to rest, recharge and settle back into your routine. You could also reflect on your successes and think about anything you may want to do differently next time by journalling your thoughts. This 6-minute journal is great for self care and reflection.

More Bitesize Tips: Quick Wins for Travelling With ADHD

• Book flights during off-peak hours, when airports may be less crowded.
• Download audio books, podcasts, music or games for travel time. Take a power bank to keep your battery topped up.
• Keep a small zipped bag with your flight essentials – such as headphones, snacks, etc – handy for use on board.
• Use the hotel’s “Do Not Disturb” signs for downtime and restful sleep.
• Pack snacks to avoid hunger-induced impulsivity.
• Prioritise downtime each day to rest, eat, drink and recharge.
• Focus on your strengths. Embrace the positive traits of ADHD when travelling, like adaptability and creativity, and use this to shift to a positive focus.

Final Thoughts and Positive Affirmations

Many experts and others with an ADHD diagnosis, have offered valuable insights and positive affirmations that may help when travelling with ADHD.

Here are some of my favourites:

“Every brain comes with its own challenges but it’s when you acknowledge those challenges and learn to optimize your strengths that you will really begin to understand what you are capable of. In my experience, people who have brains that work like ours are capable of extremely interesting and valuable contributions to the world. But try to be understanding, not everyone can think like we think. Sometimes you just have to be patient.”

Lisa Castenada, educational entrepreneur

---

“Don’t shy away from your ADHD. Embrace it! For many it can be a blessing is disguise leading you to new places, new careers and new people. Ultimately, ADHD has the potential to enrich your soul and create a fascinating life that others only dream of having”

Trey Archer, teacher and traveller

---

“ADHD is just another word for fun, exciting and adventurous.”

Julie Posey, author of ‘You Know You Have ADHD When…”

Conclusion

Hopefully this post has given you the tips to enjoy a smooth trip, wherever your destination. Remember, travelling with ADHD doesn’t have to limit your experiences and enjoyment if you plan, manage and adapt.

The ADHD brain gives us some amazing skills, and it’s important to recognise these, and flex to our limitations, when embarking on adventure.

Share your ADHD travel tips and experiences in the comments. And happy travels!

---