Traveling with ADHD
Why It’s Challenging and How to Make It Easier
Traveling can already be a stressful experience. Add ADHD into the mix, and you've got an even bigger challenge on your hands! Everything from pre-trip planning to packing a suitcase can result in feeling completely overwhelmed. Although it can make it more difficult, struggling with ADHD shouldn't be a reason to miss out on a vacation. Let's talk about why traveling is harder for someone struggling with executive dysfunction and how you can make it easier.
How does ADHD make traveling more stressful?
1. Packing can lead to mental overload.
Let's face it! Deciding what to put in your suitcase requires planning, decision-making, and organization. Three things that ADHD loves to get in the way of. The anxiety over what to pack usually results in procrastination, until you're left with no choice but to hurriedly stuff your luggage with no method to the madness.
2. Planning your trip is overwhelming.
If you're in charge of creating your own travel itinerary, the decision-making process can be daunting. It requires the same focus on planning, choices, and organization that make packing so tricky. Even the simplest trips require some level of preparation that can trigger ADHD and spur stress.
3. Lack of Sleep
Whether you missed out on your oh-so-important beauty rest because of jet lag, early travel times, or because you were up all night stressing over what to pack (sound familiar?), lack of sleep can worsen your ADHD symptoms and make you want to throw in the towel on travel!
Unfortunately, when you go on vacation, your ADHD doesn’t take one too. Thankfully, there are ways to make traveling with executive dysfunction less challenging, as long as you’re armed with tips and tricks to help you along the way.
5 Tips to make traveling for individuals with ADHD easier.
1. Don't forget a packing list!
To help avoid the last-minute scramble, create a list of items you think you might need. Include toiletries such as shampoo and contact lens solution to clothes like underwear and socks. If making a packing list feels equally daunting, print one out from online. A quick google search will yield a multitude of different detailed checklists for any given trip. You can get as specific as searching "packing list for Greece in winter," and voila, the whole task is planned for you.
2. You don't need to go it alone.
If you're traveling with family or friends, it's important to let them know what triggers ADHD and how they can help. They may not understand why you feel so overwhelmed by these tasks that seem simple for everyone else. Share as much information as possible about the details of your condition (what causes symptoms, triggers, and how they can help).
Likewise, If you have a partner, friend, or family member willing to take on some of the planning process for you, it will be much easier than if you do everything by yourself.
3. Get some sleep.
No matter what, try to get as much rest as you can before travel. Your body and mind will thank you when it's time for your vacation instead of feeling exhausted and overwhelmed from travel-related stressors. If you stay up all night mulling over what clothes to bring, you’ll inevitably feel it the next day.
4. Don't over schedule yourself.
It's tempting to fill every second of your trip up, but be sure to keep in mind to leave extra space within your schedule. Transitions are often difficult with ADHD, and you might need added time to shower, get ready, and get going. Plus, it doesn't hurt to have scheduled rest time to recharge and avoid burnout.
5. If possible, schedule a rest day on the tail end of your trip.
Coming home from a trip can be just as overwhelming as preparing for one. Your to-do list immediately gets filled up with unpacking, laundry, and readjusting to your routine. Make it easier on yourself by scheduling an extra day off to fully give yourself the time to re-coop before heading back to work.
It’s important to remember that the planning, decision-making, and preparation it takes for a trip with ADHD can result in feeling completely overwhelmed. Don’t let this stop you from traveling! Remember to map out your packing plan ahead of time, stay rested, and share the burden of the planning and your stressors with others. As long as you’re prepared, traveling with ADHD can be completely manageable.
