A guide to flying if you have ADHD

Travelling might seem like a joyful experience to many, but to those with ADHD, it can be anything but. From staying organised and managing time blindness to coping with impulsivity in unfamiliar environments, travel can be a huge source of overwhelm for neurodivergent travellers.

Attention deficit hyperactivity disorder (ADHD) is a medical condition that affects almost 140 million people worldwide. People with ADHD might seem restless, struggle with concentration, or appear impulsive and inattentive. They might also have other comorbidities like OCD, autism, dyslexia or dyspraxia, as well as sleep and anxiety issues.

Although travelling can be exhilarating for people with ADHD, it also presents some pretty unique challenges. Conditions like ADHD can make travelling a stressful experience. However, with the right strategies in place, it can also become an enjoyable one. I am a Condé Nast Traveller editor with ADHD, and I've collated my top tips for navigating travel smoothly so you can make the most of your future adventures

Plan way ahead

Think about your trip as early as possible. Even if it is months away, planning your trip well in advance can help alleviate any last-minute stress. Set aside time to create a list of what you need to do, and split it into three sections: before you go (for things like packing lists or vaccinations), during the trip (for itineraries or bookings) and when you arrive home (unpacking or clothes washing, for example). It’s also worth putting regular time slots and reminders in your calendar for trip planning as soon as you book. This will help keep you accountable, making you less likely to procrastinate and push the planning back.

If you’re a nervous flyer or have additional needs, then now is the time to research which airplane seats best suit your needs. If turbulence bothers you, the seats between the wings tend to be the most stable. Many airlines also offer simulated flights to reduce anxiety, which are particularly good for children. American Airlines has “It’s Cool to Fly American” events that allow children and their families to experience every aspect of air travel before their trip, from boarding the plane to picking up baggage. Others, like Belfast City Airport, have videos you can watch to learn more about the airport process.

Do the boring stuff first

Your “before” list should factor in things like currency exchange or currency card top-ups, visa information and vaccinations, for example – basically, all of the tedious chores you must do before travelling. You’ll also need to check with the relevant embassy that you can travel with your ADHD medications, as they’re often listed under controlled substances. That means you may require official letters from doctors, so it’s best to get that sorted now. Make sure you have enough medication for your trip, too. After you’ve done all of this, reward yourself afterwards to get a dopamine high – people with ADHD have issues with dopamine receptors that fire when a task is finished, unlike neurotypical people.

Enjoy the research

Once the boring stuff is out of the way, feel free to hyperfocus on the fun parts of your trip. Plan things to do when you’re away, and perhaps start booking tours and activities. It’s worth checking local customs and cultural norms so you’re less anxious. For example, in Spain, some places may be closed for a while in the afternoons, and in India, you’ll need to remove your shoes and may need to cover your shoulders if you visit the temples, so it’s wise to do your research so you can plan accordingly. To put your mind at ease, research anything you need to know about the place(s) you’re visiting that might affect you.

Pack like a pro

Packing can be daunting, but sticking to a checklist can simplify that process. Divide items into categories and use packing cubes or compartments to organise belongings. Don’t forget to pack essentials such as medication, chargers and comfort items like fidget toys that can help soothe anxiety and help with ‘stimming’. If the idea of packing fills you with dread, then gamify it to get a dopamine hit. Break it down into smaller chunks and use a visual device like a time timer to beat the clock and reward yourself afterwards. For more advice, read our article on the best ADHD-friendly packing tips.

Delegate whatever you can

If you know the organisation aspect of travelling will be a struggle, you could research a travel agent or concierge company who can plan your itinerary for you. You can ask them to sort all your transport and save it on one document to help relieve some of your trip's stress. If you’re looking for a relaxing retreat or spa break, Healing Holidays are brilliant for making your entire trip smooth sailing, so you can fix your ADHD burnout or get some much-needed downtime.

If travelling with others, delegate responsibilities and assign tasks depending on who enjoys each task, like navigating or sticking to schedules and timings. Set alarms and reminders on your phone for your flight times to take the pressure off remembering them if you get distracted.

Prepare to be flexible

Even the best-laid plans go awry, so despite careful planning, you can’t account for unexpected delays or changes that often occur during travel, which can be tricky for neurodivergent people to navigate. If you’re anxious about travel, you can prepare by thinking of the worst-case scenario (a flight cancellation, for example), and researching what you’d need to do if this happened. Taking the surprise element out of any changes to your plans might help it feel more actionable and within your control. It’s worth always giving yourself extra time to get to the airport, and making sure you have everything you need should the worst happen (i.e. spare clothes, medication, extra snack bars, etc.)

Navigate sensory overload

Airports and train stations can be bustling with activity and sound, making it easy to become overwhelmed if you’re noise-sensitive. Noise-cancelling headphones can shut out some of the sounds, while discreet smart earplugs like Loop allow you to block out distractions and control noise levels to create a calm environment.

If you can, it’s also worth limiting your screen time and trying to focus on one task at a time – for example getting through immigration or getting to the airport – to avoid sensory overload. Travelling at off-peak times – usually before 7am and after 8pm – can help if you’re feeling overwhelmed. It’s also worth noting that you can get sensory packs from some Heathrow airport terminals, including a fidget toy and key ring with mobility and feelings cards designed to help communicate with the airport team.

Ask for help

Special Assistance counters in airports support passengers with hidden disabilities like ADHD and autism, and some, like London Gatwick, also have specifically trained staff known as autism champions. It’s wise to book assistance before you travel, and you can also collect a Hidden Disability Lanyard from most Special Assistance desks at larger airports, which signals to staff that you might need extra help or consideration as you travel. Many airlines also offer assisted passengers pre-boarding, so checking and requesting this in advance is worth checking.

Airlines can also offer help as and when you need it. If you’re noise-sensitive and end up next to a screaming child, for example, you can always ask to change seats, and many airlines, like American Airlines, will accommodate if there’s something within the same class or cabin available. It’s always worth asking rather than suffering through it in silence.

Know where to find some quiet

The majority of airports will have an Assistance Lounge with dedicated seating for anyone requiring assistance. These lounges are quieter than the main lounges, and you’ll also be assisted to your gate. Likewise, airline lounges tend to be quiet if you have access to them, and you can ask staff at the desk to alert you when your plane is boarding if you’re worried you’ll forget.

London Gatwick also has a Sensory Room, a calming and relaxing environment designed for passengers who struggle in unfamiliar surroundings. It’s located in the north terminal, just after security and is free to use for passengers travelling through that terminal. It’s particularly brilliant for children; the “chill-out zone” includes floor cushions and bean bags and the “interactive zone” stimulates the senses through different calming and engaging activities. Newark Liberty International Airport’s (EWR) Terminal A has a new sensory room located before airport security for neurodivergent travellers and is working on a second room past security. In LaGuardia Airport Terminal C, Delta Air Lines has a sensory room with gentle lighting, bean bags and an aircraft mock-up to familiarise oneself with air travel before the flight. John F. Kennedy International Airport is also planning sensory rooms as part of its redevelopment, so watch this space.

Stay entertained, hydrated and nourished

Pack everything you need for the wait at the airport, the flight and any potential delays to stay engaged and occupied. Download TV shows or audiobooks in advance so the time doesn’t feel never-ending, which might be tricky for those with time blindness to cope with.

Travelling can be exhausting and make emotional dysregulation worse, so drinking water and eating well is essential. Keep a large reusable water bottle with you, and ensure you’re stocked up on healthy snacks to keep your energy levels up. You can choose your meal preferences when booking your flight, but you may want to bring some backup food just in case you don’t like the meals on the plane. Remember that caffeine and sugar can exacerbate ADHD symptoms, so although it’s tempting, try to steer away from them if you can – they’ll just add to the anxiety.

Schedule downtime

Whenever you can, take a moment to stop and remind yourself you’re doing ok. If you suffer from anxiety, have breathing exercises, meditation apps or calming music on hand to help regulate emotions. This extends to your trip, too; it’s really easy to overpack your schedule and want to do everything your location offers, but be realistic – you don’t want to end up more exhausted when it’s time to head home. It’s worth scheduling a spa day or relaxing beach day where you can just recharge and remember that not every moment needs to be filled with activities.

Stick to your routines

Following routines can be tricky for people with ADHD at the best of times, but it is a way to stay regulated when you’re on holiday. Prioritise your sleep, exercise and food as you would at home, giving yourself space to ground and decompress if you’ve been in groups or socialising. If it’s a packed group trip, don’t be afraid to duck out of activities to allow yourself time to meditate, journal or do some yoga – whatever you need to be your best (ADHD) self.