The Complete Guide to ADHD and Traveling: Challenges, Tips and the Best Trips

Traveling as a person with ADHD can be challenging and yet intensely rewarding.  That is why I asked my friend Bethany to discuss all aspects of ADHD and traveling to produce this guide. She says the trick is to plan ahead of time and yet remain flexible so that you’re able to fully enjoy your trip.

I’m Beth, a 30-something travel junky with ADHD. My Neurodiversity has driven me to do and see things that others have never considered. I’m a sponge for new knowledge and experiences. I enjoy the experience of relying completely on myself, even if it’s sometimes scary.

The beauty of traveling with ADHD is that the adventure stretches your mind, your perception of what’s possible, and leaves you feeling more confident than ever.

This post contains affiliate links. As an Amazon Associate, I earn a small commission at no cost to you when you make a purchase using these links. This helps me keep the site going and I appreciate your support.

Planning a Trip? Make Sure to Use the Suggested Travel Resources Below!

Travel Insurance: Insure My Trip
Accommodations: Expedia
Flights: Skyscanner

What is ADHD and What are the Symptoms?

According to the Mayo Clinic, ADHD in adults may include difficulty paying attention, impulsiveness, and restlessness.  Symptoms range depending on the individual.

7 Challenges of ADHD and Traveling

ADHD can be presented differently in every individual.  The following are challenges that I personally face with ADHD. They are by no means representative of everyone’s experience with ADHD.

Making Decisions

It can be hard to get a trip off the ground when you struggle with making decisions.  I get “stuck” at the grocery store deciding between two brands of dish soap – so you can imagine how hard it is for me to plan a vacation.

I’ve found that by getting super specific about what I really want from a trip I’m able to make decisions easier.  I try to stay off Pinterest and other social media once I’ve made a decision so that I don’t second guess myself.

Hyperfocus

Hyper focusing is both a superpower and a danger.  I’m liable to get so engrossed in a topic that an emergency could occur, and I would have no idea.  Recently, I was waiting for my flight right next to the gate and the early seats had started boarding.  I then started looking at homes for sale and found one I really loved.  I lost track of time. 

Something finally brought my attention to the time, and I suddenly realized that everyone else had already boarded my flight.  I stepped up to the desk (literally five feet away) and the flight attendant told me they had called my name several times and that I was the last to board. 

I wasn’t even wearing headphones – but my hyperfocus is so powerful that I can block out hearing my own name being called on a loudspeaker! Luckily, I was able to board in time and learned not to get distracted when waiting for an important event.

Time Blindness

Many people with ADHD struggle with Time Blindness, or the inability to accurately estimate how much time has passed.  This makes travel really difficult because I’ve missed flights, trains, and entire events before. 

By acknowledging that I struggle with Time Blindness I’m able to put supports in place, like setting timers and allotting more time than needed to perform a task.

The Little Things

Little things, like forgetting your wallet, become huge problems when traveling.  It’s gotten even more difficult the last couple of years because now there are more required documents for traveling, which means more paperwork to keep up with.   

Overwhelm

Getting Lost

This one is a kicker.  With my very limited working memory, I often get lost even in places with which I’m very familiar.  Add that to my inability to process oral directions (turn left, turn left again, what did he just say?) and you’ve got a recipe for disaster.  I’m still working on this one and haven’t found appropriate support.

Difficulty Relaxing

The ‘Hyperactive’ part of ADHD keeps me from relaxing.  Many people enjoy a beach vacation –  I am unable to sit for more than a few seconds without something highly engaging to focus on. 

As much as I want to appreciate the ocean waves, I simply cannot relax.  One time I actually timed myself and set a goal of 3 minutes to sit by the surf.  I made it to 1 ½ minutes.

11 Tips for Traveling with ADHD

While having ADHD and traveling can be a challenge, these tips will help your trip to go more smoothly.

1. Know Your Weaknesses

By being honest with yourself about your areas of weakness you’re able to be more prepared and ultimately be more successful.  We all have weaknesses, so don’t get caught up in self-blame. Instead think of it as just another part of preparing for the adventure.

2. Bring a Notebook

Because I have virtually no working memory, I always keep a notebook with me.  That way when, for example, I hear a gate change over the loudspeaker, I can write it down and reference it as many times as I need.

3. Use Your Phone to Take Pictures of Important Information

It’s so easy to lose tangible things while traveling – tickets, bag tags, etc. Take a picture so that you have a digital copy.

4. Wear a Smartwatch

5. Don’t Be Afraid to Ask for Help

I often feel a lot of shame repeatedly asking for directions because I do not have the ability to retain the information.  I feel stupid when I get lost time and time again.  If you are sensitive to this like I am, ask different people for help.  No one will ever know that you’ve asked multiple times!

6. Give Yourself Extra Time

Time flows differently for people with ADHD.  What can seem like a few minutes can easily slip into hours, or even days.  When you have an important event coming up (a flight, a bus ride, checkout time at the hotel) pull out all your tricks to meet the deadline.  “Trick” yourself by setting alarms for 1-2 hours earlier than the actual cut-off.

7. Travel With People Who Are Understanding

Often, your emotions about your vacation are based on the people with whom you travel.  Choose to travel with people who are laid back, understanding, and play to your strengths.  You don’t want to wind up feeling guilty or ashamed when you’re supposed to be having a nice time. 

8. Don’t Try to Accomplish Too Much at Once

Something I’ve learned from experience is to not stretch myself too thin.  If you’re racing around trying to check items off a list, you’re not really immersing yourself in the experience.

9. Try Not to Multitask

Multi-tasking is second nature for us ADHD-ers, but it can be really rewarding to try and focus on one task at a time.  If you’re walking and enjoying the sights, try not to take pictures at the same time.  If you’re eating a delicious dinner at a scenic café, try not to check your email at the same time.

10. Plan for Overwhelm

Travel can be exhausting and overwhelming especially if you have sensory processing issues on top of ADHD.  Pack comfort items from home (a book, a deck of cards, or a handheld video game console) that you can escape to inside the hotel room after a hard day. Similarly, don’t be afraid to say you need some space and time for yourself.

11. Be Kind to Yourself

Don’t beat yourself up for little (or even BIG!) mistakes while traveling.  Just keep trying your best!

5 Best Trips for Traveling with ADHD

Taking into account the challenges of ADHD and traveling, along with the tips mentioned above, here are my recommendations for the best trips for traveling with ADHD.

Anywhere Solo

I highly recommend solo travel for people with ADHD.  I have traveled solo to Mexico, Costa Rica, and the Gulf Coast of Texas. Choose a destination that excites you.  Think back to where you wanted to travel as a child, maybe from a favorite movie or book.

There are a lot of reasons why people with ADHD choose to travel alone.  Traveling alone allows you to do your own thing, pick the days and times when you want to go about exploring new places, and avoid any hassles that normally come with traveling in a group of people.

My confidence and self-esteem have grown with each solo trip.  I enjoy volunteering with marine animals and traveling solo to volunteer allows me to temporarily escape my family responsibilities and spend time doing what I love.  I come back feeling recharged.

Whatever the reason, traveling solo is one of the best ways to push yourself to your fullest potential. Traveling helps you build confidence and believe in yourself.

Road Trips

Road trips are great for solo travelers, friend groups, and families. I love road trips because they offer tons of flexibility. I can get out and stretch my legs whenever needed. I can relax and sleep in the car without worrying about people around me.

Not to mention that on a road trip your timeline is much less strict than a train or airplane, allowing you to do whatever feels right at that moment.

Road tripping is one of the best ways to visit new places or return to your favorites. The flexibility of this form of travel means it can be tailored to any type of traveler.

Guided Tour Groups for People Similar Interests

If you would prefer to travel in a group, I recommend finding a travel company that serves people with similar interests to yourself.  This prevents you from spending a lot of time with people with whom you have nothing in common.  My social stamina expires quickly and so I must be careful with whom I spend time with.

I’ve had both positive and negative experiences traveling with groups.  The most positive experience I’ve had was an educational tour of Jamaica specifically for teachers. 

We were able to accrue professional development hours along with the tour package.  If you can find a tour group that serves people with a similar interest to yourself, it makes the time spent with others more enjoyable.

Nature Destinations

Want a Complete National Parks Checklist? Sign up for my free Newsletter to get your FREE copy today!

City Destinations

Traveling to a busy city can be a wonderful experience but it can also be challenging. Take advantage of hiring a local guide to help you see the most important sites and get what you want from your visit.

Find lodging that is based in a central place where you can easily get to different attractions.  Choose cities with easy-to-navigate transportation systems.

ADHD and Travel: Helpful Gadgets and Tools

Here I have listed the gadgets and tools that have helped me travel more successfully with ADHD.

*Smartwatch

I recently purchased a smart watch because I was having an increasingly difficult time remembering important events and deadlines.  By wearing a smartwatch with a calendar app, I can program it with alarms and reminders to keep me from missing major events.

*Calendar with Notes Section

I also carry a paper calendar in addition to my smartwatch and phone because writing down information is extremely helpful to me.  I have problems with working memory and generally cannot remember numbers at all, even short two-digit series.

A calendar with ample room for note taking helps me record and ultimately remember key details, like gates at the airport or hotel door codes. 

*Document Folder

A zip-up document folder helps me keep all my paper documents in one place. This is helpful because, although your phone’s digital wallet can do the same thing, you’re less likely to lose both your phone and your document folder.

Another wonderful way to stay organized is with my FREE Trip Planner! Sign up to my newsletter to get travel tips plus your free planner.

*Portable Charger

Your phone, in addition to being a lifeline in case of an emergency, has so much vital information on it.  It’s important to have a portable charger especially if you’re like me and often forget to charge your devices.

*Sound Canceling Headphones

I have SPD (sensory processing disorder) on top of ADHD.  I recently invested in a set of powerful noise canceling headphones and they benefit my sensory overwhelm immensely. 

I also have found that they help me cope with my anxiety around turbulence, because when I wear them, I can more easily tune out and relax during a bumpy flight.  Just be sure not to wear them when you might have to listen to important information over a loudspeaker! (Like while waiting on your flight!)

*Portable Speaker

Many people with ADHD suffer from insomnia.  With my favorite portable speaker I’m able to listen to ocean sounds and it helps me sleep even in a noisy hotel.

*Weekly Pill Case

Always consult with your personal doctor before stopping any medication.

Travel Tip: Some countries require controlled substances to be in their original containers. In addition, some countries have strict laws about the types of medication you are allowed to enter with. Check the rules and regulations before your trip for your destination.

For more information on international travel and what to know before you go, check out this post!

Conclusions on ADHD and Traveling

Going through life with ADHD is a challenge and never more so than when traveling.  Fortunately, with the right supports, there are no limitations to what you can do. 

I’m a 30-something with ADHD and I frequently travel solo.  Sure, it can be complicated. Traveling with ADHD can be exhausting and sometimes even scary.  But it’s always worth it!

About the Author