Solo Travel with ADHD
Tips and Strategies for Stress-Free Adventures
Explore the world with ADHD. It’s not as scary as you think.
The Life Less Ordinary Guide to Solo Travelling with ADHD
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If you’d told me in October 2023 that by January 2024, I would have successfully embarked on four solo trips across Europe, I would have laughed. Yet here I am, just back from another month in Tuscany, where I spent my first Italian Christmas house-sitting in a remote area, surrounded by a valley of Black Apennine wolves. (Don’t worry—I wasn’t alone the whole month! I enjoyed time with new friends and festive activities. You can read more about that on my Beara Italia blog.)
Reflecting on these adventures, I’m reminded of how far I’ve come since my ADHD diagnosis and the life changes I’ve made to enable these experiences.
For many people with ADHD, the idea of traveling—especially solo—can feel overwhelming. From trip planning and booking flights to navigating unfamiliar places and finding food in a new country, the process can be daunting.
But here’s the good news: with the right approach, solo travel can become manageable—and even enjoyable. In this guide, I’ll share my top ADHD travel tips to help you thrive on your next adventure.
Sometimes the road less travelled can feel scary, especially with ADHD.
But there’s big wide world out there just waiting to be discovered
Step 1: Planning Your ADHD-Friendly Trip
Check Your Passport First
Before anything else, ensure your passport is valid. Once checked, store it in a safe spot and make a note of the location in your phone. Trust me—this step prevents last-minute panic!
Choose Realistic Destinations
If flying makes you nervous, start with short-haul destinations. Most European flights are under three hours, making them ideal for minimizing travel fatigue and ADHD burnout.
Simplify Flight Search
Stick to one flight search engine to avoid overwhelm. I swear by Google Flights—no more juggling tabs from eight budget airlines on my laptop!
Pro tip: Avoid 6 a.m. flights unless you love getting up at 2 a.m. Remember, a good night’s sleep is crucial for ADHD brains.
Use Lists to Stay Organised
Lists are a dopamine dream! I use the Notes app on my iphone to create packing lists, task reminders, and more. Each ticked item is a mini-win that keeps me motivated.
Planning a trip with ADHD can be overwhelming.
But it doesn’t have to be.
Step 2: Explore Alternative Accommodations
If busy hotels feel overstimulating, consider house-sitting. It’s a fantastic way to get private accommodation in exchange for pet care or plant watering. Plus, it’s budget-friendly! I’ve used Trusted Housesitters a few times (use my referral code for a discount!) and love it!
Step 3: Tackle Transportation Like a Pro
Driving on the other side of the road isn’t as scary as you think!
Driving vs. Public Transport
While public transport can be overwhelming with its schedules and connections, renting a car offers flexibility and freedom—perfect for ADHD spontaneity. I’ve driven in Europe six times now, four of those times In Italy and never had any issues.
Pro tip: If you rent a car, always opt for full excess insurance. I recommend annual multi-trip policies for peace of mind if you’re a frequent traveller.
Download Travel Apps
I have a whole folder full of travel related apps on my phone. I use Waze as a navigation system if I’m driving, and Citymapper for public transport info and schedules.
Organise Travel Documents
Create a dedicated email folder for your trip details—flight confirmations, accommodation bookings, and insurance info. Having everything in one place reduces stress, especially during travel hiccups.
Check In Online Immediately
Once you receive the airline’s check-in email, complete it right away. Save your boarding pass to your Apple Wallet so you’re ready to go.
Step 4: Packing Tips for ADHD Travellers
I won’t list everything here, but these are my travel must-haves:
Fidget Toy: Great for calming anxiety mid-flight. There are loads to choose from but I’ve got one of these from Needoh Gumdrop and it’s great.
Noise-Cancelling Earbuds: A lifesaver for loud environments like airplanes (screaming babies included) that can cause sensory overload. I have talked about these ones from Bose in a lot of my blogs, but I seriously do love them, and use them from the second I arrive at the departure gate.
Sunflower Lanyard: Indicates a hidden disability, making it easier to access support at airports, such as skipping long queues if needed. You can pick up a free lanyard at selected airports, but can also purchase online before you travel just to be prepared.
Water Bottle: Stay hydrated, especially during flights. Remember how much your ADHD brain needs enough water to function properly.
Supplements: Magnesium is a game-changer for ADHD-related anxiety and sleep.
Sleep Mask & Earplugs: Essential for resting in unfamiliar, noisy settings.
Crossbody Bag: Hands-free convenience with enough room for essentials. Find my go-to on my Tiktok page.
Final Thoughts: Embrace the Journey
Travelling solo with ADHD isn’t without its challenges, but with the right strategies, it’s incredibly rewarding. From meticulous trip planning to embracing flexibility, every step builds confidence and brings joy.
Start small, stay organised, and remember: every trip is an opportunity to discover not just the world, but more about yourself.
I’ve created my essential guide to stress free travel as an ADHD female. It’s packed full of handy hints and tips, as well as some awesome checklists to print off as you plan you next epic adventure.
Let me know your own ADHD travel tips in the comments or on social media—I’d love to hear them!
Sarah x