Packing for travel when you have ADHD is often achieved by three less-than-ideal methods. The first involves throwing everything in a suitcase a few hours before departure and hoping you have packed at least a few useful items. The second way involves meticulous anxiety-fueled overpacking to cover every possible eventuality. The final is avoiding all travel due to the logistical stress of packing. Over the years, different individuals have resorted to each of these methods.
Travel can be particularly stressful for people with ADHD due to challenges like executive function, time blindness, and working memory issues. Seemingly simple tasks often require more deliberate thought and strategic planning. Below, you’ll find top tips to help those with ADHD pack efficiently for their travels—with insights from ADHD experts.
Get Ahead on the Prep
One way to alleviate packing-related anxiety is to sort out as much as possible at least two weeks before traveling, aside from the actual packing itself. This can include creating an itinerary, booking necessary vaccinations, and sorting out travel money. Moreover, double-checking that your travel insurance is current and purchasing specific items needed for the trip is also crucial.
Ensure you tick off items on your list that you might forget if you’re in a hurry. This includes downloading apps that may be necessary during the trip and making arrangements for dependents while you’re away.
If taking ADHD medication, verify regulations for the country you’re traveling to, as these can often be classified as controlled substances. Keeping a letter from your doctor detailing your diagnosis and necessary prescriptions is vital. It’s advisable to keep all essential travel documents together to ensure everything is in one place.
Pick a Packing Method to Avoid Overwhelm
Firstly, having too many options can overwhelm individuals with ADHD. Therefore, making detailed packing lists is vital to mitigate overwhelm. Writing down items and ticking them off as they’re packed helps prevent forgetting crucial items.
An effective packing strategy is “body doubling,” which involves packing or creating a packing list with someone else. This method allows for another person to double-check what you have packed.
For many, tear-off packing lists prove invaluable, allowing you to check items off as you pack. Creating two planning sessions helps break the task into manageable parts, reducing the chance of fatigue or boredom. By having snacks and engaging music during this process, you can maintain focus and ease decision-making. Planning before packing can ensure nothing essential is forgotten.
Choose the Right Luggage
When selecting luggage, prioritize quality and visibility. Brightly colored luggage makes it easier to identify your suitcase at baggage claim. Additionally, investing in tracking options can ease anxiety as well as prevent losing your luggage.
Pack Like a Pro
It’s beneficial to pack fewer items to avoid decision fatigue. Versatile outfits that mix and match can be a lifesaver. Planning outfits in advance can help reduce stress while packing and provide clarity for accessorizing upon arrival.
Using packing cubes or bags can help organize your belongings and keep used clothes separate from clean ones, accelerating the unpacking process once you return home.
Create Your Own Chill Kit
Consider including a relaxation kit that covers comfort and self-care basics during your travel. Whether it involves beauty treatments, entertainment, or music, ensuring your devices are charged, particularly during long flights, is essential. Planning how you handle sensory issues can also enhance your travel experience.
Always Unpack When You Get Home
Travel can be taxing for anyone, especially for those who are neurodivergent. Allow yourself an extra day after your trip to readjust. Unpacking your suitcase as soon as possible is recommended; otherwise, it may turn into a dumping ground for weeks.
In summary, giving yourself a set deadline for unpacking can significantly reduce post-travel clutter and improve organization for future trips.
