ADHD Travel Tips for a Stress-Free Summer
Summer travel sounds exciting in theory. There are new places, fresh experiences, time with people you love. But if you have ADHD, the getting there part can feel like climbing a mountain in flip‑flops. And if you’re a woman with ADHD, you might also be carrying the mental load for your whole family, remembering everyone’s medications, tickets, sunscreen, and snacks, on top of your own.
If this resonates, you are not alone. Many women with ADHD find themselves in the “default planner” role, which can turn something fun like a vacation into a stress marathon. The good news? With strategies that work with your brain (not against it), travel can feel easier, lighter, and even joyful.
Here are some ADHD‑friendly tips for planning, packing, scheduling, and getting to places on time. Letting you enjoy your trip too.
1. Plan in Advance Without Overwhelm
Planning is often the first hurdle. Instead of trying to tackle everything at once:
Break it down. Start with big steps (destination, flights, accommodations) then move to details like activities or reservations.
Get it out of your head. Use a planner app, a calendar, or even sticky notes on the fridge to track what’s been done and what’s next.
Share the load. If you’re traveling with a partner, friends, or family, ask them to handle pieces of the planning (booking a car, researching restaurants) so it’s not all on you.
Set reminders. Use phone alarms or calendar notifications for deadlines (passport renewal, early bird discounts, check‑in windows).
2. Pack with a System That Works for You
Packing is where the ADHD brain can become overwhelmed and lead to procrastination, especially if you’re packing for other people too.
Start early. Begin your list two weeks in advance so you can add items as you think of them. And begin packing the weekend prior to leaving for the trip. Yes, that may mean that your items are packed in your bag for an entire week, even if your trip is only for a weekend.
Separate by person or category. Color‑coded packing cubes or individual lists can keep kids’ clothes, your clothes, and shared items from getting mixed up.
Create a go‑bag. Keep a ready-to-grab bag in your carry-on with essentials: chargers, medications, snacks, wipes, and travel documents.
Use a master list. Save your packing list digitally (Google Keep, Notes app) so you can reuse it every trip which leads to less decision fatigue on future trips.
3. Build a Schedule That Honors Your Brain and Your Energy
A jam‑packed itinerary can quickly lead to overstimulation and exhaustion.
Less is more. Pick one or two priority activities per day and leave room for rest. Being present for 1-2 activities is more memorial and enjoyable, than packing in every place on your bucket-list because you are fearful you will miss out.
Set reminders. Use phone alarms (not reminders which can be easily ignored without being turned off) for departure times, tickets, or reservations.
Make time for you. If you’re usually the “tour guide” for everyone else, give yourself space to wander, sit with a coffee, or take a break without guilt.
Share responsibilities. Let others take turns deciding what’s next so you’re not constantly managing everyone’s fun.
4. Getting Places on Time (Without the Morning Scramble)
Time blindness is a component of ADHD, and travel magnifies it. Try these:
Work backward. If you need to leave by 9:00 a.m., set alarms for 8:15 (start getting ready), 8:45 (head to car), and 8:55 (final call).
Pack the night before. Lay out clothes, snacks, and gear so you’re not rushing.
Add buffer time. Assume it will take longer than you think to get to the airport, train, or event—because it usually does.
Delegate time checks. Ask a partner or travel buddy to help with time reminders so it’s not all on you.
5. Be Kind to Yourself
Above all, remember: you’re not just traveling, you’re managing an enormous amount of invisible work and doing it with an ADHD brain that already works overtime.
Celebrate small wins, like getting out the door on time or remembering everyone’s medications.
Remind yourself that a “perfect” trip doesn’t exist. What matters is making memories and enjoying the moments you can.
Give yourself credit for all the mental and emotional labor you’re carrying—even if no one else notices, you know how much effort it takes.
You deserve to enjoy your summer travel, not just survive it.
Try a few of these tips, experiment with what feels easiest, and notice what takes some weight off your shoulders. If you want more support navigating the emotional impact of your ADHD and finding more strategies that are tailored to you, reach out to Dr. Branda to schedule a free 30-minute consultation to see if therapy is a good fit for you.