Tips for Flying: The ADHD Travel Advice We Follow

“If airports and planes could be quieter, filled with fewer people, and require N95 masks, I'd be much happier.”

“I kind of like air travel. All the waiting is basically free daydreaming time.”

“I absolutely get impatient and full of rage in airports.”

“I'm on fire at the airport! Deadlines and fast thinking. No problem there.”

“Bold of you to assume I ever fly.”

ADDitude readers have strong opinions — love, hate, and little in between — about flying and navigating airports with ADHD.

Beyond packing, checking in well in advance, and taking necessary steps to ease your nerves, here are tips for flying from the ADDitude readers who have figured out how to enjoy air travel by coping with travel stress and overstimulation.

“I assemble a kit of dopamine and sensory relief items, games, and foods. I do this well ahead of traveling so that I forget what is in the kit, which makes it even more exciting to explore during travel.” — Taylor, Washington

“I always pack ‘new’ toys, books, and paper and markers for creative work.” — Michele, Tennessee

“I became a master at traveling with three young children. Each child had a backpack with books, a few favorite toys, and small dollar store presents that I wrapped. If they were well behaved, they got to open a prize. Maybe it was a little puzzle, a coloring book and crayons, a new book, and so on. Occasionally they’d get an extra special prize in their backpack. It seriously was a lifesaver to have a small reward for them.” — Tracy, Ohio

“I usually pack two to three books in audio and digital formats. (I choose the format depending on my mood.) I also just bought a Nintendo Switch, which has been great for keeping me occupied. I also bring a knitting kit depending on the project and length of the trip.” — An ADDitude Reader

“When my kids were little, I always brought a bag of balloons to the airport. They’re easy to carry, and we’d blow them up for our toddlers to enjoy, then pop and just throw them away.” — Jennifer, Hawaii

Other Air Travel Must-Haves, According to Readers

• noise-canceling headphones or earplugs
• eye masks
• puzzles and crosswords books
• soft blankets
• neck pillows
• compression socks
• sensory/fidget toys
• crunchy snacks
• pre-downloaded playlists, books, films, tv shows, and games on fully charged devices

“I research the airport in advance to know where we can go for walks or if they have a children's area to release some energy.” — An ADDitude Reader

“I survive by doing my research on gates, etc. I also look up the flight history about a week before my flight to see if it tends to be late. “ — Susan, New Jersey

“Many airports have sensory rooms or sensory kits available for free! Also, if you live with comorbid health conditions, set up wheelchair services. This is available at all airports and you are assigned an attendant who pushes your chair. That person is also an expert in navigating the airport and can seriously reduce executive function strain.” — Taylor, Washington

[Get This Free Download: Your Free Guide to Stress-Free Travel]

There are two kinds of fliers: those who like to arrive at the airport with hours to spare before departure, and those who like to reach the gate seconds before it closes.

As one reader notes, “I arrive super early to compensate for issues with time blindness and organization. I walk around the airport while waiting to get out energy before the flight.”

Other readers, meanwhile, say, “don’t arrive too early” and “go as late as possible” to avoid sensory overload.

One thing is clear: Go for the option that doesn’t add stress to your travels.

Things to Do While You Wait

• “At the airport and between flights, I walk (pace!) from one end to the other, with my backpack on, and see how far I can explore without getting into trouble.” — Cathy, Canada
• “Passing the time at the airport has historically been a great place for us to people-watch and come up with great stories about passersby.” — Colleen, Texas
• “My husband and I play games, reinterpret airport signage, and try to spot grammatical errors.” — An ADDitude Reader

If You Have the Means…

• “CLEAR plus TSA PreCheck are costs I realized are worthwhile to avoid the anxiety and missed flights of leaving too late.” — An ADDitude Reader
• “Buy lounge access if you can.” — An ADDitude Reader
• “If an airport has massage chairs, I'm spending the money on those. So worth it.” — An ADDitude Reader

“Whenever I'm feeling stressed, especially on the plane, I close my eyes and think about feeling supported and comfortable in my body, especially my posture.” — An ADDitude Reader

“I book the aisle seat and I get up and walk to the back of the plane to stretch as much as possible.” — Brett, Colorado

“I remind myself that it is not forever and visualize the positive experience of the destination.” —  A, New York

“I have resorted to eyes-closed meditative breathing to curb anxiety during flights.” — An ADDitude Reader

“Both of my kids are great travelers. If delayed, we try to find out why and then talk about radical acceptance — delays are part of travel. They enjoy the adventure of seeing places, people, and new experiences. They have a bit of the ADHD wanderlust!” — Kris, California

“I kind of like air travel. All the waiting is basically free daydreaming time — time to nap, listen to music, read something fun, play games, and do things I don't normally allow myself to do because I lose so much time. If nothing else, dealing with travel, for me, is a time when having super mega daydreamy ADHD can be a bonus!” — An ADDitude Reader

Tip for Flying: Cover Your Bases

• Bring a refillable bottle and stay hydrated.
• Use the bathroom before boarding.
• Pack a nutritious meal for your flight.
• Rest as much as possible before and during your flight.

“I book a spa day on my first day back from traveling if I can so that I can de-stress from the trauma of air travel.” — Marta, United Kingdom

“Plan time for rest before and after travel. Don't assume you will magically find that time, don't try to muscle through. Rest will look different for each person.” — Taylor, Washington

Tips for Flying with ADHD: Next Steps

• Read: 10 Vacation Tips for the Forgetful and Stressed Out (Like Me)
• Read: Air Travel Advice for Anyone with ADHD
• Read: Vacations End. Ease the Transition with These Tips.

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