Resilient Family Travel: Coping with ADHD and Turning Challenges into Opportunities
Traveling with ADHD family members can feel like being the captain of a pirate ship, where every crew member has their own idea of where the treasure is. Your job is to remind everyone to follow the map, avoid mutiny, and make the journey as exciting as the treasure hunt itself. But here’s the good news: with a bit of resilience and creativity, those potential disasters can turn into opportunities for growth, bonding, and even a bit of fun.
Challenge #1: The Itinerary Shuffle
The Challenge: ADHD brains thrive on novelty, but many times can struggle with sudden changes. So, when your carefully planned itinerary hits a snag—say, your flight is delayed, the park your kid was longing for is closed due to the weather, or the museum you’ve been hyping up all week is closed—you’re met with a mix of frustration, anxiety and a possible meltdown. For someone with ADHD, that change in plans can feel like the end of the world.
Opportunity: This is a perfect time to practice flexibility and adaptability. Instead of seeing the disruption as a setback, view it as an adventure. What’s around the corner that you didn’t plan for? A surprise cafe, a street performer, or a quirky candy shop? Suddenly, your delay isn’t just a frustration; it’s a chance to explore something new. I mean, don’t all kids like candy stores?!
Pro Tip: This is one of the biggest challenges for ADHD individuals during travel. I created a FREE chart that takes a variety of travel challenges and turns them into opportunities based on the experiences of my neurodivergent family. Get your free copy HERE.
Arrivals and departures board at the Austin airport with just one air traffic controller
Challenge #2: The Endless Energy
The Challenge: The hyperactive type of ADHD often comes with a side of boundless energy—great for a playground but challenging when you're stuck in a car, on a plane, ferry boat, or waiting in a long line. The whining starts, the wiggles come out, and before you know it, everyone’s nerves are frayed.
Opportunity: This energy doesn’t have to be a burden; it can be an opportunity for movement and creativity. Turn that energy into a game or a mini workout. Use travel time to invent silly exercises, like “seat squats” or “invisible jump rope,” to burn off steam. Even something as simple as “rock, paper scissors” can curb that energy (it worked for us in the loonngg waterpark line in the middle of August).
Kids spontaneously finding a dancefloor
Challenge #3: Sensory Overload
The Challenge: Airports, busy streets, and crowded tourist spots are sensory minefields, especially for someone with ADHD. The lights, sounds, and crowds can be overwhelming, leading to overstimulation and meltdowns. Think of it this way – even adults get overstimulated in Vegas. Well, it’s the same for unknown bright and loud places for neurodivergent kids.
Opportunity: This is a great moment to practice self-regulation and mindfulness. Find a quiet corner, take deep breaths, and use calming strategies to help your ADHD traveler manage their sensory experience. It's an excellent chance for them to learn how to identify when they’re getting overwhelmed and take proactive steps to calm down. Even if they can’t identify in the moment, you can be there for them as a supportive person.
Imaginary departures board at the Austin airport. This peaked the kids interest during a hectic time
Challenge #4: The Packing Conundrum
The Challenge: Packing for an ADHD family member can be tricky. Too much stuff, and they’ll be overwhelmed; too little, and they might not have what they need to stay regulated. That’s probably why I focus so much time and energy on my personal packing. We are currently working on having the kids also pack their own bags (and have mom and dad check when done).
Opportunity: Use packing as a teaching moment for organization and prioritization. Involve your ADHD family member in the process—let them decide what’s essential and what isn’t. Turn it into a game: “Can we fit everything we need into this one bag?” P.S. Yes, yes you can fit everything into one bag if your kids are old enough. I will sing the praises of carry-on’s to the rooftops.
Coaching Tip: Ask them questions like, “What items help you feel calm?” or “What can we do if we forget something?” These questions help them think ahead and feel more in control.
My daughter resting in my lap before takeoff. Do you see my favorite carry on backpack in the background?!
Challenge #5: The Disrupted Routine
The Challenge: ADHD thrives on routine, and travel throws all that out the window. Even the best made travel plans still disrupt the regular routine your family follows daily. New places, new schedules, and unfamiliar environments can make it hard for your ADHD family member to feel grounded. Even a time zone change of 1 hour can throw off your entire routine.
Opportunity: Use this as a way to practice flexibility within structure. While you can’t replicate home life exactly, you can create a travel routine—something simple, like a morning ritual or a bedtime routine—that helps bring a sense of normalcy to the chaos. Even an afternoon nap can be welcome to both kids and parents who may have outgrown it years ago.
Coaching Tip: Ask questions like, “What part of our home routine can we bring with us?” or “What new routines can we create that make travel more fun?” This helps them feel empowered and involved in the process.
Enjoying coffee from my room at the Pan Pacific in Vancouver. I always make coffee part of my travel routine too
Using the Coaching Model to Thrive
Travel isn’t just about getting from point A to point B; it’s about learning and growing along the way. Coaching can help your family not just survive but thrive during travel. Here’s a few questions you can ask before a trip:
When we travel, what part do you look forward to the most, and what makes you feel anxious?
What’s one thing you want to try or accomplish on this trip?
If we get overwhelmed, what’s our plan to find a quiet space and calm down?
What did you enjoy most about our trip? What could we do differently next time?
Final Thoughts
Traveling with ADHD family members can be an adventure all on its own, but with the right mindset, tools, and navigation, you can turn those challenges into opportunities. By approaching travel with flexibility, creativity, and a bit of humor, your family sailing on the pirate ship can not only survive the journey but thrive together.
So next time you hit the road, pack your patience, bring your resilience skills, and remember: the best adventures often come from the unexpected.
Happy travels, moms! Until next time.
Copyright Me Time 4 Mom, LLC