Aug 5

ADHD Packing Tips: Travel Hacks for Your Next Dream Vacation

Your flight leaves in exactly 175 minutes, and here you are, frozen, staring at an empty suitcase with the remnants of your entire closet strewn all around you.

Is that third pair of flip-flops necessary?

How many beach books are too many?

Are sweaters really essential for Hawaii?

Should I just pack it all and figure it out later?!?

AHHHH! Why does this happen every single time!

You’re not alone. The suitcase scaries are a very real thing for ADHD brains.

The whirlwind of deciding what to bring (and sometimes more even more difficult- what NOT to bring) and how to make it all fit– all the while assuring that nothing is forgotten, quickly becomes an overwhelming executive functioning nightmare.

And for good reason!

There’s a TON about the process that requires that very special blend of skills (I’m looking at you, executive functions) that tax an ADHD brain to the max. Which is why (like so many things ADHD) understanding what’s going on in the brain helps us figure out exactly what it is we need to do to make it manageable.

So put down the Fodors, grab a cup of coffee and let’s dig in!

The ADHD Packing Cycle

Beach days, sightseeing adventures, or a cozy cabin getaway all sound like great ideas until we’re faced with an empty suitcase and have no idea how on earth we are going to fill it!

For ADHD brains, the pre-trip packing phase quickly morphs sunshine and sandals into a full-blown obstacle course.

Why?

Well, here's the thing: planning, organizing, and making decisions are all like gears in our ADHD brain engines that require a double dose of turbo gas. And what happens when we need turbo gas?

Usually, we follow a familiar 3-step cycle :

The ADHD Packing Cycle- avoid, get busy, overwhelm

1. Avoid at all costs! First, our ever-energy-saving brains try to avoid using up all that gas. They avoid, delay, procrastinate, bargain- anything to keep from doing it!

2. Drain the Tank: Once enough time has passed and it’s clear that turbo gas needs to be used, we get started. But so often, by that time, we don’t have enough turbo gas to finish the job, and we’re left like a broken-down engine on the side of the road.

3. Overwhelm: Once the tank is empty, it’s not just decision-making or organization that breaks down; our emotional control goes right out the window as well, leaving us crying into a half-full suitcase. (No? That’s just me!?! Oh, well—hand me the tissues, please.)

… and we’re right back at step 1- Avoid, avoid, avoid!!!

The 5 Most tricky parts of ADHD Packing (and strategies for each one!)

So, let's break down these executive functioning gas-guzzling packing pitfalls and make an ADHD-friendly plan that tackles each one.

1. Planning Puzzle:

Sometimes, thinking through what we’re actually going to do on that 10-day trip to the mountains feels like one step too many for our executive functioning-depleted brains. We booked the flights, we hired the car—that’s enough, right?!?

Of course, it FEELS like it should be! That’s a huge executive functioning lift you just did!! Research confirms what our planning-weary brains already know- planning a trip is a many-step, hierarchical, executive functioning obstacle course! (1)

ADHD Friendly Strategy:

You did the thing! You planned the trip! So give yourself a huge pat on the back, go have a delicious snack, and get a good night’s sleep- job very well done!

AND… once that EF regulation tank is full again- now it’s time to start mapping out the days.

I’m not talking about a minute-to-minute agenda. But what are some of the things you want to do while you’re away? Make a list. Once you’ve got that vacation bucket list, pretend you're creating a mood board for each activity. Picture yourself conquering that mountain hike – what will keep you comfy? Vision is key to conquering this packing puzzle.

2. Future Forecasting:

Forecasting doesn’t just mean checking out the weather app. It means thinking through the possible eventualities. (and not just in a worst-case-scenario spiral kind of way!) But it’s projecting yourself into the future and looking around- what might happen? What might I need? What do I want to do?

But projecting yourself into the future and thinking the logistics through is like an executive functioning sundae (though a whole lot less delicious!). It’s layer after layer of executive functioning tasks like stopping, monitoring, inhibiting, and planning.

So, understandably, ADHD brains often skip over forecasting altogether.

The problem is that when we don’t forecast, we often end up in a foreign land without an idea of what we can do there and without the things we need to enjoy it.

ADHD Friendly Forecasting Strategy:

This is where that bucket list mood board comes in handy. Think through the things you want to do as well as the things you will do no matter what (eat, sleep, shower, etc.). Imagine yourself doing these things and ask yourself the questions: What will I need? What’s likely to happen?

Make a list of what you might need in each of those instances and think through the likely hiccups in those plans—things like rain, cold, or dead batteries. You don’t need to plan for every eventuality, but packing the most likely ones will go a long way toward making them all feel a lot less vacation-ruining!

3. Decision Day:

Ugh, the dreaded "to pack or not to pack" debate. This is where that indecisive gremlin really likes to show up, making each item feel like a full-length, prime-time presidential debate (with a whole lot less mud-slinging, I hope!).

It might feel silly- why is it so exhausting to choose between the pink or purple flip-flops?!?

But let’s break it down.

Each of those either/or debates is really a series of – yup! You guessed it! – executive functioning tasks. You have to decide what the possibilities are, match up those possibilities to the occasion, the outfit, etc., and then forecast (the EF sundae) which ones will be best. AND THEN you have to choose!

Ugh! I’m exhausted just thinking about it!

ADHD friendly Decision Making Strategy:

You might be sick of hearing me say make a list- but it’s really key!

Why?!?

Well, when you make that list of the things you need, you cut out half of that EF work ahead of time. Before you looked at your closet, you decided what you needed, and now you just need to go hunting for it.

Sure will there still be a debate over purple or green? Yes. But your brain won’t be so exhausted by the time you get there that making that choice is going to feel a whole lot easier!

So, use that vacation bucket list mood board and all that great forecasting from step 1 to make a list of must-haves. Consider whether that "just in case" outfit is worth the suitcase space. Remember, you can always buy essentials on the trip (and hey, that souvenir straw hat might be cuter anyway!).

4. Organization Olympics:

Packing cubes? Rolled clothes? Forget fancy terms and complicated systems – think "open suitcase, panic attack, repeat."

Just kidding!

There is a middle ground between packing panic and a Marie Kando suitcase extravaganza!

ADHD-friendly Packing Organization Strategy

The key to ADHD-friendly packing organization is finding a system that works for you and giving yourself a whole bunch of grace if that system isn’t beautiful.

Maybe you color-code your essentials or dedicate a corner to each day's outfit, or maybe it’s just about getting it all in and figuring it out when you get there.

Whatever works, works.

The goal is really just transporting all your stuff without causing a suitcase explosion (especially that sunscreen – leaky sunscreen on new clothes is the ultimate travel nightmare!). It doesn’t need to be a color-coded Insta-worthy masterpiece. Just get it all in.

5. Emotional Check-In:

So this one really should be numbers 1, 2, 3, 4, and 5. Packing can be is stressful, especially when the clock is ticking. It depletes our executive functioning resources, leaving us with little left to manage our mounting stress, overwhelm, and frustration.

ADHD-friendly emotional check-in strategy

Let’s first agree that packing is hard. If it’s stressing you out, that’s normal. Step 1 in navigating the emotional side of packing is dropping the judgment about it. (It's a whole lot easier said than done, for sure, but essential nonetheless.)

Now, the key to managing your emotions while packing is to combine all of the 4 steps we already discussed (because keeping that EF tank full is pretty darn essential to keeping your emotions from zooming up to 1000) and…

taking breaks.

Yup- stepping away from the overwhelm is the very best thing you can do when it all starts to feel too much.

Go do something else for a bit. Come back to it with fresh eyes and maybe a calming playlist. And remember- you can always grab that toothbrush you forgot when you get there!

12 Smart ADHD Packing Tips

Okay, so you’ve got your five steps. But there are 12 more tips, tricks, and hacks that can really make the packing process go a whole lot more smoothly. Work them all in, or maybe just grab one or two for your next global adventure and experience the relief they can bring!

1. Use checklists: You may have noticed from the ADHD-friendly strategies above- lists are key! They dramatically reduce your EF load, making it all feel easier and less overwhelming. Want to save yourself some time? Create a master packing checklist and use it for every trip. You can have specific lists for different types of trips (work trips, beach trips, ski trips, etc.) or a general one that you modify slightly each time.

2. Start early: Ok- this is a tough one. The time pressure doesn’t usually kick in until about 90 minutes before your flight takes off, right?!? But you can avoid the headless chicken routine by packing a few days in advance to avoid last-minute stress. This creates time to remember forgotten items and make thoughtful decisions. So try using a body double or some other interpersonal pressure to start working your way through the list a few days before you leave.

3. Use a packing app: Digital tools like PackPoint or TripIt can help organize packing lists and offer reminders of essentials. It’s a great way to shortcut the checklist step!

4. Roll clothes: I know- it feels so very Marie Kando, but there was a real method to her not-so-madness! Rolling clothes instead of folding them saves space and reduces wrinkles. It also makes it easier to see everything in the suitcase, so ditch the fold and fall in love with the roll.

5. Pack by outfit: Plan outfits for each day and pack them together. This ensures everything essential will be in the case while avoiding overpacking—plus it helps create a put-together look for the whole vacation. Strike that stylish beach pose!

6. Double-check medications: Confirm enough medication is packed for the entire trip, plus a few extra days in case of delays. Pro tip—keep it in your carry-on.

7. Invest in packing cubes: My family just invested (and it’s not a huge investment, to be sure) in packing cubes, and I’m fully in love! Packing cubes keep everything organized, separate, and straightforwardly categorized. Sets can vary but might include bags for clothes, laundry, shoes, and toiletries, making it much easier to keep track of things. We have a different color set for each family member. That way, we can put all our stuff in just 1 or 2 suitcases but then pull them out, and the cubes go right in the drawer!

8. Embrace the power of labels: Labeling things like packing cubes and suitcase compartments makes it easy to keep track of what’s where—meaning no more rummaging around in a panic for those designer shades.

9. Use a travel wallet: Keep important documents like passports and boarding passes in a dedicated travel wallet for easy access. No more scrambling around in a panic at the check-in desk! I love a sling bag for this- it’s just big enough for my phone, passports, tickets, and meds- but not much else, so I don’t have to go rooting around my backpack.

10. Buy travel toiletries: Are you sick of stressing out about how many full-sized toiletries will fit into the case? Buy a set of travel toiletries instead and keep your toiletry bag fully loaded. Bonus—it also means there’ll be less stuff to carry home. Just don’t forget to pack them all in an airport-friendly transparent bag.

11. Use a gadget case: Gadget cases are lifesavers when it comes to packing. They’re ideal for keeping multiple adaptors, cables, and devices organized and safe.

12. Try body doubling: Body doubling is a terrific ADHD hack that creates accountability and companionship when completing the tasks involved in traveling. This can include packing alongside someone else or simply finding someone to swap motivating messages and reminders with.

Beat the ADHD suitcase scaries for good

Vacation planning while managing ADHD can be a challenge, for sure! But traveling can be an amazing boon for the ADHD brain! All the novelty, all the challenge, all the adventure! It can feel like rocket fuel for the stimulation-seeking ADHD brain!

By understanding how executive functions work and breaking down the process into manageable steps, it’s possible to reduce the stress and be well-prepared for any adventure. Whether it’s an Amazonian trek or beachside bliss, it’s all under control.

Bon voyage!

For more vacation tips, check out next week’s post on Traveling with ADHD.

Join the conversation

Is packing a nightmare for you? Or do you have smart ADHD hacks for packing that you want to share? Post a comment below and tell us about it.

1. Choi, S., Lehto, X. Y., Morrison, A. M., & Jang, S. (Shawn). (2012). Structure of Travel Planning Processes and Information Use Patterns. Journal of Travel Research, 51(1), 26-40. https://doi.org/10.1177/0047287510394191

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