Top 3 ADHD Travel Tips for Women Who Want to Actually Enjoy Their Vacations

Summer is here, and if you're anything like me, your calendar is suddenly packed with weekend getaways, family visits, and long-overdue adventures. But here's the thing about ADHD and travel: our brains can turn what should be relaxing trips into stress-fests of forgotten items, last-minute panic packing, and hangry meltdowns in unfamiliar places.

After years of learning the hard way, I've discovered three game-changing strategies that work with our ADHD brains instead of against them. These tips have transformed my travel from chaotic scrambles into actually enjoyable experiences.

Tip #1: Stop Unpacking Your Go-Bags (Seriously!)

The ADHD struggle: Executive dysfunction makes packing feel impossible, and our working memory issues mean we forget essential items. Every. Single. Time.

The solution: Keep pre-packed bags for specific activities and maintain them instead of un-packing, or trying to unpack them.

Here's the bags I keep permanently stocked and some of the items I keep in them. But make it yours and have fun with it. Having all your stufff at the ready makes saying yes to events and trips so much easier:

• Beach/Pool Bag: Waterproof phone case, cheap sunglasses, sunscreen stick, goggles, baby powder, neck fan

• Stadium/Concert Clear Bag: Portable charger, lip balm, tissues, train card, poncho

• Airport Fanny Pack: Hand sanitizer, earbuds, snacks, travel documents folder

• Road Trip Bag: Extra sweater, eye mask, snacks, old crocs, chapstick, cash

• Overnight Toiletries: Travel-sized everything (samples are a lifesaver!!), a few bandaids, underwear, socks and hair ties.

When you return from a trip:

1. Remove trash and items that need washing

2. Take out daily use items and return to purse or room

3. Restock what you used up

4. Store the bag somewhere easy to reach in case you do need something out of it in between trips. I love by the door or in my garage.

Why this works for ADHD brains: We don't have to reinvent the wheel every time or rely on our inconsistent working memory. The decision fatigue of "what do I need?" is eliminated because past-you already figured it out.

Tip #2: Snacks Are Your Emotional Regulation Insurance Policy

The ADHD reality: Our blood sugar crashes hit harder, our emotional regulation is shakier when we're out of routine, and being hangry in an unfamiliar place is a recipe for complete overwhelm.

The strategy: Stash snacks everywhere like a well-prepared squirrel.

Your Snack Arsenal Should Include:

• Purse: Granola bars, trail mix, jerky sticks

• Grab and Go Bento Boxes: Bentgo has great options and I can quickly pack a ton of snacks before heading out the door without fear of them mixing or getting crushed. Comes in clutch when the plane is stuck on a tarmac.

• Car glove box kit: Non-perishable favorites that can handle temperature changes (those garlic peas from the Asian market are chef's kiss)

• Suitcase stash: Tea bags and backup granola bars (trust me on this)

Pro Tips:

• Pack snacks for your travel companions too—hangry people make everyone miserable

• If flying with a group, bring a bento box with enough for everyone in case of delays

• Keep snacks accessible, not buried in your bag where you'll forget about them

Why this saves ADHD women: When our executive function is already stretched thin from navigating new environments, the last thing we need is blood sugar crashes making everything harder. Snacks are your backup plan for staying regulated.

Tip #3: Embrace "I'll Buy It There" Mentality

The old way: Spend the days leading up to the trip running around town, creating endless lists, having anxiety spirals about forgetting something "important."

The ADHD-friendly way: Remember that stores exist everywhere, and Amazon delivers almost anywhere.

How to Make This Work:

• Before you leave: Make a list of what you might need, but don't stress about getting it all

• Ship ahead: Send Amazon packages to your hotel or Airbnb, I've even ordered while in the Uber to the airport.

• Shop local: Turn "oops, forgot sunglasses" into "cool, I'll have a cute pair to bring back"

• Reframe purchases: Instead of buying another generic souvenir mug, you're getting practical items with good memories attached

What I Love About This Approach:

Instead of another collection of shot glasses, I now have:

• Cozy socks from a Colorado airport gift shop that remind me of mountain mornings

• A scarf from a Paris pharmacy that makes me smile every time I wear it

• Sunglasses from a California beach town that transport me back to that perfect sunset

Why this works for ADHD: We stop fighting our natural tendency to forget things and instead work with it. Less pre-trip stress, fewer overwhelming to-do lists, and more mental energy for actually enjoying the experience.

The Bottom Line

These strategies aren't about being "more organized" or "fixing" your ADHD—they're about designing systems that work with how your brain actually functions. When we stop trying to force ourselves into neurotypical travel patterns and instead create ADHD-friendly approaches, we can actually relax and enjoy our well-deserved time off.

So whether you're planning a cross-country road trip or just a weekend at your sister's place, try these tips. Your future self (and your travel companions) will thank you.

Ready to pack your go-bags? Start with just one the next time you head out the door for a summer adventure and add on each time you go to an event. You've got this! Go forth and travel with confidence!