Travel Tips for People with ADHD: How to Make Your Next Trip Easier, Calmer, and More Enjoyable

Adult male getting ready for a holiday

Travel can be exciting , especially if you like new places, new food, new experiences. But for people with ADHD, it can also be overwhelming, disruptive, and full of executive-function hurdles. From packing to navigating airports to managing long journeys, travel requires planning, organisation, time-awareness, and sensory regulation which are all things that can be tricky when you’re neurodivergent.

The good news? With the right strategies, travel can become not only manageable, but enjoyable, predictable, and empowering. Here’s a guide to help travellers with ADHD feel more prepared and supported on the go.

1. Make a “go-to” packing checklist (and save it for next time)

Packing involves a lot of decision-making and working memory. Instead of starting from scratch each trip, create a reusable checklist that you keep on your phone.

Helpful categories:

• Essentials: passport, medication, chargers, wallet

• Comfort items: noise-cancelling ear plugs or headphones, fidgets, snacks

• Clothing: basics, sleepwear, layers

• Toiletries: toothbrush, deodorant, hair products

• Travel admin: tickets, directions, accommodation info

Colour-coding or using emojis can help make the list easier to scan.

2. Pack “ADHD-friendly” essentials

Think of items that help you regulate, stay comfortable, and minimise overwhelm:

• Noise-reducing or noise-cancelling ear plugs or headphones

• Chewing gum or crunchy snacks

• Sunglasses or a cap for visual overstimulation

• Portable charger and cables

• Fidgets or grounding tools

• Water bottle

• Medication in an easily accessible pouch

• A small “calm kit”: wipes, tissues, soothing scents, anything grounding

Travel is unpredictable but sensory and self-regulation tools can make it easier.

3. Use time-blocking (instead of estimating)

ADHD brains often struggle with “time blindness.” Instead of guessing how long travel tasks will take, block out times in your calendar:

• Packing: 30–45 minutes

• Getting to the airport/train: buffer + 20 to 30 minutes

• Boarding times and transitions

Using alarms or reminders can remove the pressure of constantly watching the clock.

4. Break travel tasks into micro-steps

“Pack your suitcase” is a huge demand whereas “Put 5 tops into the suitcase” is doable.

Break everything into simple actions:

• Lay out clothes

• Put toiletries in a bag

• Zip up the suitcase

• Pack backpack

  This reduces overwhelm and helps you build momentum.

5. Plan ahead for sensory overload

Travel environments are loud, busy, bright, unpredictable — a perfect storm for sensory overload.

To support sensory needs:

• Bring headphones or earplugs

• Choose quieter corners to wait

• Use sunglasses indoors if lights feel too bright

• Avoid peak travel times where possible

• Let travel companions know if you’ll need breaks or quiet moments

Knowing your sensory needs ahead of time can prevent meltdowns, shutdowns, or overwhelm.

6. Keep important items in one “easy-access” pouch

Instead of digging through multiple pockets, keep the essentials in a single, brightly coloured pouch:

• Passport/ID

• Wallet

• Medication

• Itinerary

• Phone charger

This reduces the classic ADHD moment of “WHERE DID I PUT THAT?”

7. Give yourself extra buffer time (and don’t see it as failure)

Arriving early isn’t a sign of over-preparing — it’s a kindness to your future self. It gives space to breathe, settle, and move at your own pace. Anxiety and ADHD often feed off time pressure; buffer time keeps your nervous system regulated.

8. Expect “travel brain” and be compassionate with yourself

Travel disrupts routines, sensory environments, sleep patterns, and movement habits. This means your ADHD symptoms or traits like forgetfulness, irritability, sensory overwhelm, zoning out, or impulsivity might feel more intense.

This isn’t a failure. It’s your brain asking for support.

Give yourself permission to:

• Rest more

• Take breaks

• Reduce screen/social demands

• Ask for help

• Use comfort items

• Say “no” to optional activities

You’re allowed to travel in a way that works for your brain.

9. Use structure even on holiday

ADHD brains often thrive with predictable routines. Even a loose structure helps you feel grounded:

A holiday routine could look like a:

• Morning routine (stretch, shower, breakfast)

• Approximate times for meals

• Planned quiet time or rest

• A basic plan for each day’s activities

Think of it as scaffolding, not rigidity.

10. Celebrate the strengths ADHD brings to travel

ADHD brains are creative, curious, and adventurous. You might be:

• More open to spontaneous experiences

• Great at spotting hidden gems

• A natural explorer

• Highly perceptive to new environments

• Full of energy and enthusiasm

Your brain isn’t a barrier to travel, it might even enhance it.

Final Thoughts

Travel with ADHD isn’t about eliminating challenges. It’s about understanding what your brain needs to feel safe, regulated, and supported. When you build in sensory tools, structure, and organisation hacks, travel becomes more enjoyable and far less stressful.

Your way of travelling doesn’t have to look like anyone else’s — and it doesn’t have to.

The goal is a trip that feels good for you.