For folks with ADHD, traveling is an exciting time filled with potential pitfalls. Travelers with ADHD are far more likely to forget items they need, arrive at the security checkpoint disorganized, and find the time-sensitive nature of the travel demands a bit overwhelming. 

Packing and traveling can expose someone’s executive function challenges, as figuring out what to bring for a specific number of days/nights can take some planning. 

Executive function skills help us process information, plan our tasks, and execute multi-step activities. This is a difficult area for most people with ADHD. For many years, I’ve paid a hefty “ADHD tax.” That’s the extra costs I incur for my ADHD-related errors — forgetting things like chargers, toiletries, or, in one case, a pair of dress shoes. Traveling with ADHD is not for the faint of heart. Knowing what to bring isn’t quite enough. Planning how to pack, how to navigate the airport, and how to do all of this under a time demand can be a big challenge.  

Here are some tips to make traveling a bit easier:

Preparation

If you have ADHD and are planning a trip, you may be excited — but also overwhelmed by the many details of moving a smaller version of your belongings. One of the keys is to use a detailed checklist of tasks and items. If you have ADHD, you could make a checklist broken down into these parts:

1. Things you need for the flight, including checking in for the flight online and selecting a seat. 

2. A list of clothes and items you’ll need for each day of the trip. Be sure to check the weather forecast for your destination city. It’s common for someone with ADHD to bring three nice pairs of shoes but no jacket or sweater, because they forgot to check the weather forecast. 

3. A list of toiletries (in the correct travel sizes). Be sure to include all your daily medications and anything you might need if you get sick or have a headache.

4. Finally, any tech and the chargers you need.

Getting through airport security is a pain for most people, but it can be even more challenging for folks with ADHD. Here are some key ADHD-proof tips for making it easier, starting with the three T’s.

Tickets, Toiletries, and Tech

Tickets: Keep your key documents in an easily accessible but secure outer part of your carry-on bag.

Nothing is worse than scrambling through your pockets, carry-on, or purse while the TSA officers roll their eyes and the people in line behind you shoot you that look. 

• Even if you have a digital boarding pass, grab a printed boarding pass when you get to the airport. (There are kiosks where you usually don’t have to wait in line.) If your phone battery is low or the app won’t open, the printed pass will get you through security fast. 

Toiletries: Plan well for the 3-1-1 rule.

TSA requires that containers with liquids be no larger than 3.4 ounces. (That’s 100ml.) You need to carry these in a one-quart plastic bag. And you can’t have more than one bag of them. When you go through the metal detector at security, you must remove that bag from your carry-on and put it in a tub. 

• Shop ahead of time for travel-size toiletries and a good-quality one-quart plastic bag that’s easy to seal. A full-size shampoo bottle or contact lens solution will get you stopped, plus the TSA officer will throw them away. That’s expensive!

• Pack any toiletries you won’t need right away in your checked luggage. The 3-ounce rule doesn’t apply to checked luggage. Don’t put important medications in checked luggage — your bag might be delayed or even lost. Only check things that you can manage without for a few days.

• Pack your carry-on bag intentionally. For example, if you use a backpack, you could put your key documents in the outermost pocket and your one-quart plastic bag in the second pocket. Then you’ll always know exactly where your items are when it’s time to remove them.

Tech: Planning ahead for what you’ll need to do at security can help things go smoothly.

• Know the rules. When you go through security, you’ll need to take your laptop and tablet out of your carry-on and put them in a tub. Your phone can generally stay in your carry-on, but watch the folks in front of you to see if the TSA officer is asking them to put the phone in with the other tech. They can always shift these rules, and you want to be ready.

• If you can, invest in a carry-on bag with a dedicated laptop/tablet section. Don’t put anything else in that section. When you’re rushing to pull out your tech, you don’t want a bunch of trail mix and receipts to come tumbling out.

• Put your tech in a bin by itself and put it in front of any carry-on bags when you send it through the metal detector. One of the most common announcements at the airport is someone being called back to security (if they’re lucky) to retrieve a tablet they left behind. If it’s ahead of your bag on the belt, you’re less likely to grab your bag and leave the tech behind as you hurry off to your gate. 

Finally, let’s talk about shoes, jackets, and those often-forgotten pockets. 

Jackets, shoes, wallets, and change, oh my!

TSA requires you to take off your jacket and shoes and empty your pockets when you go through the metal detectors/scanners. This can be a huge hassle for people with ADHD (and most people in general). Here are a few tips for managing your clothing at security:

• Consider wearing comfortable slip-on shoes when traveling. Those stylish boots with 12 rows of laces will take forever.

• Wear a sweater or sweatshirt and a lighter coat or jacket for travel so you’re not uncomfortable when you take off your coat for security. Folks with ADHD may struggle with sensory sensitivities, and being too hot or too cold is an unnecessary stressor. You never know what the temperature is going to be in the plane, so dressing in layers can help you stay comfortable. 

• Before getting in the security line, put the contents of your pockets (wallet, keys, phone, change, and other items) in a secure part of your carry-on. Keep only your boarding pass and your ID accessible. (Aren’t you glad you got a paper boarding pass?) Once you’ve gone through the initial checkpoint, you can put your boarding pass and ID in the front pocket of your carry-on — in a place you’ve planned just for them. Then you won’t have to juggle them at security as you’re getting your shoes and coat off. 

One last tip: Consider investing in TSA pre-check. For about $80, you can use a faster line where you don’t have to take off your shoes or light jacket and where you can keep your tech and toiletries in your carry-on. It’s been a game-changer for me. Be aware that you have to sign up well in advance. Not all airports offer TSA pre-check (particularly smaller and regional airports), so be prepared even if you’ve signed up. 

Happy traveling!