Bari Fischer is the CEO and founder of Impulsively Aware. She is a leading ADHD & Executive Function Coach, renowned for transforming challenges into strengths through personalized strategies and support, and the creator of impactful, empowering coaching experiences.
Traveling can be an exciting adventure, but for those of us with ADHD, it often comes with unique challenges that can turn excitement into stress. Whether it’s a quick weekend getaway or an extended vacation, having a plan in place can make all the difference. While travel can be daunting, it also offers a therapeutic escape from our daily routines and the constant anxiety we navigate in our everyday lives. Sometimes, a change of scenery is exactly what we need to relax and take a breather from our ADHD existence, allowing us to return refreshed and recharged. Here are some tried-and-true tips to help make your journey as smooth as possible, starting with one of the most daunting tasks, packing.
Let me set the scene: I’m at the airport, bags in tow, feeling pretty good about myself. That is, until I realize I’ve forgotten my medication, my phone charger, and, oh yes, my passport. After a frantic call to a very patient friend and a sprint to the airport gift shop, I managed to board my flight with seconds to spare. Another time, I packed so poorly that I ended up wearing the same two outfits for a week-long trip because I forgot half my clothes. These travel nightmares might sound familiar if you have ADHD, but don’t worry – I’ve learned a thing or two along the way. Here are my tips to help you avoid these mishaps.
1. Planning to pack: A step-by-step guide
Start Early: Packing at the last minute can be overwhelming. Begin by making a list of essentials a week before your trip. This allows you to add items as you remember them and reduces the risk of forgetting something important.
Use a Packing List: Break down your list into categories like clothing, toiletries, medications, electronics, and travel documents. This structured approach can help you stay organized and ensure nothing is overlooked. Trust me, you don’t want to be that person buying a phone charger at the airport.
Consider the Weather: Check the weather forecast for your destination and pack accordingly. Bring layers if the weather is unpredictable, and don’t forget items like umbrellas, sunscreen, or hats. Nothing ruins a trip faster than freezing in shorts or getting sunburned because you forgot sunscreen.
Plan for the Duration: Think about how many days you’ll be traveling and pack enough clothing for each day, plus a few extras for spills or unexpected changes in plans. Versatile pieces that can be mixed and matched will be your best friends.
Pack in Stages: Tackle packing in manageable chunks rather than trying to do it all at once. Start with items you won’t need in the days leading up to your trip, like travel documents and certain toiletries. This way, you’re not tearing through your suitcase the night before, wondering if you packed your toothbrush.
Visual Reminders: Use sticky notes or a whiteboard to keep track of your packing progress. Checking off items as you go can provide a sense of accomplishment and ensure you stay on track. Plus, who doesn’t love the satisfaction of crossing things off a list?
2. Creating a travel itinerary
Detailed Itinerary: Having a detailed itinerary can reduce anxiety and help you stay on schedule. Include travel times, accommodation details, and a list of activities or sights you plan to see. Just don’t turn it into a military operation; remember to leave room for spontaneity. You may even want to consider a travel coach.
Digital Tools: Utilize apps and digital calendars to keep all your travel information in one place. Set reminders for important tasks like checking in for flights or making reservations. Let’s face it, our brains can use all the help they can get.
Allow Flexibility: While having a plan is crucial, it’s also important to allow for flexibility. Over-scheduling can lead to stress if things don’t go as planned. Include some buffer time in your itinerary for unexpected delays or spontaneous activities. Remember, some of the best travel moments happen when you least expect them.
3. Managing medication and self-care
Medication Checklist: Ensure you have enough medication for the entire trip, plus a few extra days' worth in case of delays. Pack your medications in your carry-on to keep them accessible. Because nothing says "vacation fun" like searching for a pharmacy in a foreign city.
Self-Care Routine: Traveling can disrupt your usual routines. Try to maintain a consistent sleep schedule, stay hydrated, and incorporate activities that help you relax, such as reading or meditation. Your body and mind will thank you.
4. Staying organized on the go
Use Travel Organizers: Packing cubes, toiletry bags, and electronic organizers can keep your belongings tidy and easy to find. Knowing exactly where everything is can reduce stress and save time. No more digging through your suitcase like it’s a bottomless pit.
Daily Checklists: Create a checklist for each day of your trip. This can include tasks like packing a day bag, checking travel documents, and planning meals. Having a daily plan can help you stay focused and organized. Plus, more things to check off!
5. Navigating airports and transportation
Plan Ahead: Familiarize yourself with the layout of airports and stations ahead of time. Knowing where to go can reduce anxiety and help you navigate more efficiently. Or at least minimize the number of times you get lost.
Priority Boarding: If available, take advantage of priority boarding or special assistance services to make the boarding process smoother. It’s one less thing to stress about.
Entertainment: Long journeys can be particularly challenging. Bring along activities that can keep you occupied, such as books, puzzles, or downloaded movies. Because staring out the window only stays interesting for so long.
6. Enjoying your destination
Set Realistic Expectations: Understand that not everything will go perfectly. Embrace the unexpected and view challenges as part of the adventure. If everything went smoothly, you wouldn’t have any good stories to tell when you get back!
Mindful Moments: Take time to pause and appreciate your surroundings. Whether it’s enjoying a local meal or taking a leisurely walk, being present can enhance your travel experience. And give you some much-needed peace amidst the chaos.
Connect with Others: Traveling can be a great opportunity to meet new people. Engage with locals and fellow travelers; their insights can enrich your trip and provide support if needed. Plus, you might make some new friends along the way.
7. Transitioning from work to vacation
Prepare at Work: Before you leave, make sure all your tasks are either completed or delegated. Create a detailed handover for your colleagues to avoid any last-minute panics or work-related interruptions during your vacation. Set an out-of-office reply for your email to manage expectations.
Mindset Shift: Give yourself time to transition mentally from work mode to vacation mode. Try to finish your workday earlier the day before you leave and spend the evening relaxing and getting into the vacation spirit.
8. Transitioning back to work
Ease Back In: Transitioning back from vacation to work can be daunting and overwhelming, especially for those of us with ADHD. It’s important to give yourself time to adjust. If possible, take a day at home before diving back into work. Use this time to unpack, do laundry, and mentally prepare for the upcoming workweek. Remember, it’s okay to ease into your routine gradually.
Understanding and prioritizing tasks
Prioritizing tasks can be particularly challenging for individuals with ADHD. Often, we see our priority list as horizontal, not vertical, making it difficult to determine which task is more important. Our brains tend to latch onto what pops into our head first, often driven by interest rather than urgency.
To manage this, consider these strategies
Categorize Tasks: Break your tasks into categories such as “urgent,” “important,” and “can wait.” This can help provide a clearer visual representation of what needs to be tackled first.
Set Clear Deadlines: Assign specific deadlines to tasks. Even if a task isn’t inherently urgent, giving it a deadline can create a sense of urgency and help you focus.
Use Visual Aids: Tools like color-coded lists or digital planners can help distinguish between different priority levels.
Limit Distractions: Find a quiet workspace and minimize distractions. This can help you stay focused on the task at hand rather than getting sidetracked by less important tasks.
Schedule Breaks: Allow yourself regular breaks to avoid burnout. Short, frequent breaks can help maintain your focus and productivity throughout the day.
Seek Support: Don’t hesitate to ask for help if you’re feeling overwhelmed. Whether it’s a colleague, a friend, or a coach, having someone to discuss your priorities with can provide clarity and support.
Practice self-compassion
Self-compassion is crucial during this transition. Understand that it’s normal to feel overwhelmed and that it’s okay to take things one step at a time. Be kind to yourself and recognize your efforts and achievements, no matter how small they may seem. Positive self-talk and self-reward can go a long way in maintaining motivation and mental well-being.
Reflect on your trip
Take some time to reflect on the positive aspects of your vacation. This can help you maintain that vacation glow a little longer and make the transition back to everyday life smoother. Remind yourself of the enjoyable moments and the relaxation you experienced and try to carry that positive energy into your work.
Conclusion
Traveling with ADHD doesn’t have to be a source of stress. With thoughtful planning and practical strategies, you can embark on your journey with confidence and enjoy every moment. Whether it’s packing, managing your itinerary, or transitioning back to work, these tips are designed to make your experience smoother and more enjoyable. Remember to prioritize self-care and be patient with yourself as you navigate these transitions. Safe travels!
Visit my website for more info on ADHD, Executive Function Disorder and Overwhelm.
Bari Fischer, ADHD & Executive Function Coach
As an ADHD & Executive Function Coach, Bari is dedicated to guiding individuals on a journey of self-discovery, rooted in honesty, trust, and meaningful conversations. She works closely with clients to navigate the intricate dance of life's choices and consequences, shining a light on their strengths and celebrating every achievement along the way. This path is more than just ticking off milestones; it's about stepping into the lead role of one's own life story, understanding and embracing one's unique brain wiring. With Bari, the coaching journey is an exploration of discovery, growth, and the joy found in every step forward.
