Traveling with ADHD: Why It Feels So Hard
I recently traveled out of the country last week for “Adult Spring Break.” It really got me thinking about all of the challenges in traveling as a person with ADHD. It often feels like it takes so much more effort to do the things you need to do to enjoy travel.
And I LOVE to travel! I have traveled quite a lot all over the world by myself. I have my system down. It works best for me and helps me actually enjoy my travel even more!!
But you know those people who pack days in advance, breeze through airport security (up to this part, I have got it!!) without a second thought, and somehow remember everything they need without a single sticky note (this second half is where my brain just doesn’t function)?
Yeah. That’s… not usually the ADHD experience.
For many of us, traveling feels less like a vacation and more like a full-contact sport for our executive dysfunction. There’s excitement, sure. But there’s also overwhelm, time blindness, forgotten essentials, and the deep, existential dread of airport security lines. (Thank the UNIVERSE for Pre-Check…how did I survive without it for this long???)
Let’s talk about why traveling feels so intense for ADHD brains—and more importantly, how you can make it easier on yourself without needing a complete personality transplant.
Why Travel Feels So Overwhelming with ADHD
Travel throws almost every ADHD challenge into high gear, including:
• Time blindness: “We have plenty of time—wait, our flight leaves in 17 minutes?” (I am an over estimator of time because I am terrified of missing a flight!)
• Decision fatigue: “Which bag should I pack? How many outfits? Do I need an adapter? Am I even real?” (This is quite literally me every single time. Oops.)
• Sensory overload: Airports, crowds, unfamiliar places = a lot of stimuli, all at once. (The Cancun airport is my worst nightmare with all of the sensory overload!!)
• Working memory issues: “I just had my passport—where is it now?!” (I check for all my documents no less than 10000 times.)
• Change in routine: Goodbye, predictable structure. Hello, internal chaos. (Shockingly…or not…I thrive on my flexible routine!)
It’s not about being careless or unprepared. It’s about your brain trying to navigate 17 new variables at once—with no familiar anchor points to steady it.
3 ADHD-Friendly Tips for Traveling (Without Losing Your Mind) - And I honestly use every single one of these myself!!!
1. Externalize Everything.
Your brain will forget, but your checklist won’t. I create my checklist on my “Reminders” app where it makes the little radio buttons you can click off as you pack. It is so satisfying! I have everything categorized (clothes, toiletries, electronics, etc.)
Before your trip, create a master list that includes:
• Essentials (passport, charger, meds)
• Packing checklist (yes, even obvious stuff)
• Step-by-step travel day timeline (“Call Uber at 7:00 AM,” “Check gate at 7:45 AM”)
Pro tip: Physically check things off. Your brain will try to “trust itself” and skip steps. Don’t fall for it. Treat yourself like a slightly panicked personal assistant.
2. Build in Buffer Time—Then Double It. Remember: you would rather be early than late!
If you think you need 30 minutes to get ready, plan for 60.
If you think the airport is 20 minutes away, plan for 40.
ADHD time blindness is real. The more cushion you build into your schedule, the less likely you are to spiral into last-minute chaos (and airport sprints).
Think of buffer time as future-you’s life jacket.
3. Create Tiny Anchors in New Places.
When you arrive somewhere new, create small routines to help your brain feel less unmoored:
• Always put your keys and wallet in the same spot.
• Have a “landing pad” by the door for essentials. I usually have mine on one of the bedside tables because it is easiest for me!
• Choose one small, familiar ritual each day (morning coffee, quick journaling, etc.)
Your brain loves familiarity. Tiny anchors = less overwhelm and more bandwidth for actually enjoying your trip.
You Deserve to Enjoy the Adventure (Not Just Survive It)
Traveling with ADHD isn’t always easy—but it is doable.
It just requires a little more intention, a lot more flexibility, and a big dose of self-compassion.
✨ You’re not “bad at traveling.”
✨ You’re navigating the world with a beautifully different brain.
✨ And you deserve trips that feel joyful, not stressful.
Next time you travel, take your checklists, your buffer time, your tiny anchors—and leave the guilt at home.
Bon voyage.
Until next time, take care.
Blair
