Did you know that October is ADHD awareness month? My youngest daughter has the condition, and I’d be lying if I said traveling with ADHD was easy. But with the right strategies, it can be a memorable experience for the whole family. In this guide, we’ll explore ten indispensable tips to make your family adventures smoother and more enjoyable for your child with ADHD and everyone involved.
DISCLAIMER: I am not a medical professional, and all of these tips are from my personal experience traveling the world with a child who has been diagnosed and treated for ADHD. Speak to a medical professional if you have questions about your child’s condition.
1. Prepare Ahead: Traveling with ADHD Medications
Thorough preparation is the foundation of any successful trip with an ADHD child. Before you embark on your adventure, ensure you have an ample supply of their prescribed medications. It’s vital to have more than enough to cover the duration of your trip, plus some extra in case of unexpected delays.
As any ADHD parent knows, getting a medication refill doesn’t always happen on your preferred schedule. So, get your doctor involved if your pharmacy won’t refill your medication before you leave. It is difficult to refill ADHD medications out-of-state, so don’t count on doing it from the road.
2. Loosen Screen Time Guidelines
Long flights or car rides can be challenging for all children, especially those with ADHD. Don’t try to be a hero. Sometimes, a little extra screen time can be a lifesaver. So, this is not the time to be strict about screen time limits. Before you leave, load up on their favorite shows, games, and apps to keep them engaged and content during those hours in transit. I free myself of all parent guilt when it comes to long flights or drives. No one will give you a prize for holding firm to your normal screen guidelines.
3. Getting Sleep When Traveling with ADHD
If possible, book an apartment with multiple bedrooms or a hotel that includes a suite. Having a separate space for your child can be a game-changer. This way, you can enjoy some privacy in the evenings, and your child can have their own comfortable area to wind down without overstimulation. If your child uses melatonin to sleep, be sure to pack it. Many countries sell much lower doses over the counter. Also, I highly recommend a brown noise app that helps calm ADHD minds.
4. Expect the First Day to Be a Hot Mess
The first day of your trip might not go as smoothly as you hoped. New environments, routines, and sensory experiences can overwhelm a child with ADHD. Expect some hiccups, and don’t be discouraged. It’s all part of the adventure. On your first day, take it easy and be patient with your child as they adjust to their new surroundings. I am admittedly horrible about this because I don’t like to waste time, but consider limiting yourself to a stroll, free time to run around a pleasant park, and a good meal.
Impulsivity is a common symptom of ADHD in children. If that sounds like your child, an Apple Airtag bracelet is necessary to handle kids prone to running off. Unfortunately, this is something I’ve experienced more than once. Nothing is more terrifying than losing sight of your child in a crowd, and it’s incredible how much less stressed I am when I have the airtag to help me track her. It works by bouncing a signal off nearby Apple devices, allowing you to track your child’s location on an iPhone. Read more travel must-haves.
5. Burn Off Steam
Children with ADHD often have excess energy to burn. Make time for physical activities to help them release this energy. Find parks, playgrounds, or no-traffic plazas where they can run around and play. My kids could have run around in Siena’s Piazza del Campo all night. The best part? You can enjoy a cocktail or even just read your phone in peace while they play.
6. Avoid a Hangry ADHD Kid
Snacks are your secret weapon when traveling with an ADHD child. In our case, ADHD stimulants reduce appetite for much of the day, and then hanger kicks in at about 4. Be unprepared at your peril! Keep a variety of their favorite snacks on hand at all times. Not only can they curb hunger-induced mood swings, but they can also serve as incentives for good behavior. And I know sugar may not always mix well with ADHD, but on vacation, I’m not afraid to bribe with sweet treats. On our recent trip to Italy, I liberally offered gelato as a prize for good behavior.
7. Choose ADHD-Friendly Restaurants
Selecting the right places to eat can make a huge difference in your dining experience. Opt for restaurants with a lively atmosphere, outdoor seating, or early dining options. These settings provide distractions and space for your child to move around without causing disruptions to others. I generally am not willing to miss out on great food because I’m with kids, but with some flexibility, you can find something that works for everyone.
We opted for casual “bouillions” in Paris where you could eat earlier than Parisians typically do so that a loud child wouldn’t cause a scene. In Iceland, we chose burgers and pizza over seafood our kids wouldn’t have eaten. In addition, food halls are casual, low-key options where everyone can get what they want – perfect for your ADHD kiddos.
8. Break Down the Journey
I am often guilty of packing more into a trip than my ADHD kiddo can handle. It’s not uncommon for her to behave well for the first half of the trip and then fall apart in the last few days. On our most recent trip, our 8-year-old behaved well until her last day. One look at the Como mean mugging photos above will show you that all was not well by that point.
If your trip involves long stretches of travel, consider breaking it down into smaller, manageable segments. Plan stops along the way for sightseeing or quick adventures. This can make the journey feel less daunting and more like a series of exciting mini-trips. If I could do it again, I would book a nice hotel with a pool in Bellagio or Varenna and would have taken Como much slower.
9. Prioritize Experiences Over Sightseeing
My kids will be the first to tell you that “just looking at pretty things” is boring. So when we’re traveling with ADHD in mind, we over-index on more experiential activities. We opted for a gondola ride and a cooking class with a real nonna in Italy. In Iceland, we went on a zodiac boat to see icebergs and rode Icelandic horses. These are the memories my children talk about, and I’ve never once had an issue with my child’s behavior during an engaging, immersive experience.
10. Communicate Openly When Traveling with ADHD
ADHD kids thrive on routine, which is difficult when traveling. So, keep the lines of communication open with your child. Explain the travel plans and what to expect. Get them involved in the planning and encourage them to express their questions and concerns. This will help them feel more involved and prepared for the journey.
Conclusion: Successful Traveling with ADHD
Despite its challenges, ADHD shouldn’t keep you grounded. Following these ten tips can turn your trip into a positive experience that strengthens your family bonds and creates lasting memories. And remember, you’re not alone. Reach out if you want to discuss your ADHD travel experiences!