Traveling with Attention Deficit Disorder: Tips, Resources, and Advice from a Fellow Traveler

Traveling can feel overwhelming for anyone — but for travelers with Attention Deficit Disorder (ADD), it can mean juggling time blindness, overpacking, missed trains, and mental fatigue. What does travel look like when planning, time, and organization feel a little more complex?

Blue Trunk had the honor of speaking with Hannah Rosenthal, a travel enthusiast living with ADD. She has shared some of her insight with us during an interview about traveling with ADD, providing us with her own travel tips and experiences. The questions were created in collaboration with Hannah.

[Image Description: Hannah standing in front of the Cathedral de Santiago de Compostela in Galicia, Spain. This commemorates the end of her 100km walk called the "Camino de Santiago", a popular pilgrimage for travelers around the world.]

Interview with Hannah:

Q: Do you benefit more from structure or flexibility when planning itineraries?

“The type of structure that works best for me while traveling is an open framework. Each day is carefully planned, and bucket list items are scheduled in advance. However, some flexible exploration is built into the framework of the trip. I like to have some time allotted for spontaneous adventures or simply mooching about the town to see what piques my interest.”

Q: How do you avoid over and under packing?

“I tend to overpack for trips because I love clothes and have a hard time narrowing down what to bring. But thankfully, I have managed to find a method that generally works pretty well for me! I start by writing down the weather forecast and daily itinerary for each day of my trip to help me plan what I want to wear. From there, I’ll be able to plan how many outfits I will need. This is helpful because instead of packing three shirts and three pairs of pants (which may not work together for every occasion), I plan three outfits based on what I’ll be doing each day. Most of the time, I’m even able to rewear items with different outfits, so it helps me cut back on the amount of clothes I bring.”

“Pros to this method would be feeling organized and prepared for the trip, not forgetting anything important or regretting bringing something that I didn’t use. It also alleviates decision fatigue while I’m traveling because I decided what to wear in advance, and it leaves me with much-needed mental space while I’m traveling.”

“Cons to this method would be that it’s quite tedious…I often find myself packing up until the last minute or spending too long looking for a particular item of clothing. It’s all about finding what works best for you, and for me, I’d rather have a bit of stress before the trip begins than have to deal with the stress of forgetting something important at home.”

Q: What strategies can help yourself and other travelers stay on track with flights, trains, or tour times?

“I work backward from my departure time and give myself 15 extra minutes for every step: calling the Uber, driving to the airport, checking in at the counter, finding the right meeting place, etc. I usually end up with about 45 minutes to an hour of wiggle room that hugely reduces stress and gives me a buffer.”

“For example, if I have a flight that leaves at 3:45 and boards at 3:15, in theory, I want to be there at least an hour before boarding (with an extra 15 minutes for check-in). I’d aim to arrive at 2:00. If it takes 20 minutes to drive to the airport (add in 15 minutes for traffic and 15 for the Uber to arrive/loading and unloading bags), I’d be calling the Uber at 1:10…but I’d round down and call at 1:00.”

“For me, getting 100% ready to leave the house often takes longer than I expect, so I’d give myself the deadline to be ready 30 minutes earlier than I need to be and be ready to walk out the door at 12:30.”

Q: “What are some ways to reduce forgetfulness or lost items during travel?”

“I’m a big believer in using handwritten lists. I find that writing something down on my phone does not provide the same benefit as physically writing something down. I will also pack my bag very neatly and with intention both on the way there and on the way home, so I’m paying attention to exactly what is going into my bag. Additionally, traveling with people who understand the way my mind works makes a big difference because they can act as a sounding board so I can think things through out loud and catch things that may have slipped my mind.”

Q: What are your favorite travel tools (apps, planners, gadgets, etc.)?

“One of the best online tools I have found is called Goblin Tools. It’s an AI tool that takes any to-do list item and breaks it into small, manageable parts, which you can continue to break down as needed. So if I add 'Pack for summer hiking trip' as a task, it will break it down by helping me to not only create a packing list but also to add in other tasks that will help me prepare in a step-by-step way.”

Q: How can friends or travel companions support someone with ADD while traveling together?

“The ability to think out loud with an understanding travel companion helps me detangle my web of thoughts. It makes a huge difference for me to have someone act as a body double who will give me the space and compassion to allow me to sort through the challenges of traveling with ADD or ADHD. Compassion, understanding, and grace are the biggest things for me.”

Summary of Hannah’s Tips:

Planning & Organization

• Use an open framework itinerary: plan key activities in advance but leave room for spontaneous exploration.

• Work backward from departure times, adding extra buffer time for transport, check-ins, and prep to reduce stress.

• Keep handwritten lists for tasks, packing, and schedules to minimize forgetfulness.

• Travel with a supportive companion who can act as a sounding board and provide “body double” assistance for organizing thoughts.

Packing & Preparation

• Plan outfits and items based on the daily itinerary and weather, rather than randomly packing clothing.

• Reuse items creatively to cut down on overpacking.

• Neatly and intentionally pack bags both going and returning to stay aware of what’s inside.

During Travel

• Allocate extra time at each step of travel (Uber, airport, boarding, transfers) to avoid rushing.

• Build in spontaneous breaks and exploration to reduce mental fatigue.

Tools & Gadgets

• Use apps like Goblin Tools to break tasks into small, manageable steps (packing, itinerary prep, trip planning).

[Image Description: Hannah and her friend walking on a street in Paris on a cloudy day.]

Additional Resources:

Below are several additional resources that can be helpful for travelers with ADD/ADHD as well as for travel companions who want to understand how they can better support their friends.

AAA– How to Travel with ADD/ADHD: This page provides travelers with tips when traveling with ADD/ADHD as well as recommendations for travel companions. It reminds travelers about how to effectively plan a trip and stay on top of their symptoms.

ADDitude Magazine: This magazine provides information and resources for adults living with ADD/ADHD. They have specific articles related to planning vacations, flying, and staying organized with tips from experienced travelers.

The ADHD Direct: The ADHD Direct’s website provides general information about ADD/ADHD as well as strategies for positive travel experiences. They even include tips about preparing your house for when you’re away and how to create comprehensive packing lists.

Condé Nast Traveler– How to Pack If You Have ADHD: Condé Nast Traveler provides lots of packing tips and suggestions for products that could be useful when traveling. The article is catered towards travelers with ADD/ADHD, but this information could be useful to all travelers.

Done First (20 Tips for Travel): This article on Done First’s blog includes twenty tips for traveling with ADD/ADHD. It provides strategies such as detailed planning, establishing routines, and using packing checklists to reduce stress and enhance travel experiences for adults with ADD/ADHD.

TripIt App: TripIt can help you organize all of your travel needs in one place. You can upload travel documents, track your flights, and store all of your itinerary information in this one application. TripIt is free (with a paid option) and can be downloaded to any device.

Don’t Forget!

It is important to check your destination’s country information about its medication guidelines. Many countries have bans on active ingredients in ADD/ADHD medications or require a physician’s note to bring the prescription into the country. You can always check the country’s foreign embassy site, but the International Narcotics Control Board’s site also includes relevant information about medication requirements for each country. Condé Nast Traveler also put together an article about traveling with ADD/ADHD medication, which provides more advice on the steps to travel with your medication safely. It is always a good idea to have your prescription information with you, along with an adequate supply when traveling.