Traveling with ADHD can be a much bigger ordeal than we might expect. Between all the steps and details to remember in getting there and back then adjusting back to normal routines when we return home, it can be pretty dysregulating overall.
While novelty can be exciting with ADHD, disruptions to routines (e.g., different sleep schedules, meal patterns) can lead to stress, fatigue, or dysregulation.
The last thing we want is to return from a vacation feeling drained rather than rested and rejuvenated!
When we get back from vacations, we might be hard on ourselves for...
Struggling to keep up with normal routines
Forgetting things that weren’t an issue before
Feeling drained instead of recovered
Our time management struggles and difficulties with organization can present challenges when it come to planning out and remembering all of the details involved in travel like remembering tickets/paperwork, creating realistically timed plans, and arriving to destinations within those time constraints.
Our curiosity and spontaneity can be great companions for discovering amazing excursions and hidden gems. This hunt for adventure can also veer us off of our intended itinerary - leading to situations like missing transportation or spending more money than intended.
It's also important to consider our overstimulation and energy fluctuations. Crowded airports, loud noises, bright lights, and constant activity can lead to sensory overload, making it harder to stay focused and calm. ADHD-related energy fluctuations can make long travel days feel exhausting, and jet lag or irregular schedules might exacerbate these challenges.
If you're an ADHDer that feels utterly dysregulated upon returning home from trips, consider the following...
1 Thing to Start: Ease back into normal routine by doing something easy that you normally do daily.
Reading a page in a book
10 mins of movement
Check your schedule
5 min morning stretching
Buffer Day(s): Plan to have your first day or two back from vacation JUST to unpack and relax at home. This way you actually have time dedicated to recover and feel settled back into the motions of your home life.
Schedule something for when you get home BEFORE you leave. Ideally, something you will enjoy and you will have accountability with.
Some examples might include:
A fitness class you have paid for
A date with your friends
A meet-up with an accountability buddy
An event (comedy, show, game) that has already been paid for.
The examples can help you get back into momentum and create external accountability.
Aim for more "do whatever" trips rather than planning out an hour-by-hour itinerary to try to follow. Know that your natural curiosity will lead you to find fun activities.
Reduce your travel fatigue when you pack your bags with our ADHD friendly packing checklist!
Better manage your ADHD life with my # 1 Best Selling 2-in-1 book/workbook:
Safe Travels,
Coach Brooke
