When Neurodivergence Travels with You
Planning a great vacation with your ADHD or autistic child: advice from neurodiversity affirming therapists in Bethesda, MD.
It’s spring break! It has probably been a little while since you hopped on a plane, train, or car for a trip with your family. You might even have forgotten what it’s like to travel with neurospicy kids (or with your own neurodivergence). Read this post as a refresher before spring break, winter break, summer, or anytime there’s travel in your future.
Most of us feel a little more anxious in the post-pandemic world. We’re less comfortable being around crowds. People are less patient with each other. Our baseline level of anxiety in the United States is even higher in 2025, as the foundation on which our country is built is being actively shaken. That anxiety will impact your resilience, and your child’s, as you travel together. It makes meeting your needs en route even more important.
One thing is the same. Your family is neurodiverse. That might mean someone has ADHD, and/or is autistic, or something else. Your brain is your brain, at home or on the road. And managing it on the road is a little different.
Planning your trip with your neurodivergent child
In the planning stage, you have the power to set your child up for travel success. You’re an expert in doing this at home. Use what you already know to take this show on the road!
For example, at home you already incorporate frequent breaks. You probably build in time buffers that allow you to run late, and alternate between your child’s preferred and nonpreferred activities. You can do that while traveling too.
Don’t forget about yourself!
We put this one in bold for a reason. Our years of experience with neurodivergent families have revealed a specific theme. Self care for parents in these families is at the bottom of the priority list. You have likely already thought about all the things your child needs to travel well. What about you?
Take a moment (yes, right now) and make a list of all the activities or practices that recharge your batteries. Now look at your itinerary and decide where to fit them in. Pack something in your suitcase that is just for your comfort or relief. And talk with your parenting partner about when in the trip you can be off duty and just relax.
Use these strategies from a neurodiversity affirming therapist in Bethesda, MD to help travel go smoothly for you and your child
1: Bring your creature comforts. Worry less about packing light and more about bringing your child’s go-to activities. Include fidgets, weighted stuffies, or other materials that help your child do their best.
2: Double down on downtime. This means build in downtime for both you and your child. Downtime may mean rest, preferred activities, or sensory breaks. Or all of the above.
Plan to do less that what you think you can fit in. Imagine that your flight is delayed by a day. What activities would you cut? What would you keep? Make that pared down version your actual plan for the trip.
Be sure to spend real time (not just a 5 minute break) in places that allow your child to direct their own fun, be loud, and move freely. For yourself, take turns taking the kids to the pool or managing the bedtime routine so each of you gets a break.
3: Minimize the in-the-moment decision making. Plan your activities before you leave to prevent arguments about where to eat or what to do next. Engage your child’s input at the planning stage rather than in the moment. Here’s why.
Having a discussion about what to do engages your child in thinking about her preferred activity. When the group decides to do something else, your child will have to shift focus, which isn’t easy.
4: Build in a sensory diet. Your know your child. Does he get sleepy and bored on tours? Too touchy in museums? Build in activities that are calming, organizing, or activating to bring out the best in him. Especially before the moments he might find boring or stressful.
5: Stay flexible. Have a plan. But when you’ve planned a hike and your child is jumping for joy at the idea of flying a kite, be willing to head for the kite shop. It’s important to leave gaps in the schedule or have activities you’re willing to skip in favor of spontaneous fun.
These are our tips for the planning stage. Reading it on the plane? See part 2 of this post for ideas to use when you’re on the trip.
Looking for more personalized support? Talk with our neurodiversity affirming therapists to experience the joy that life with neurodivergence child can bring!
Robin Brannan is an expert neurodiversity affirming family therapist who has been helping neuroexceptional families thrive for over twenty five years. She guides parents, children, individual adults, and partners in connecting with each other, healing from past misunderstandings, and using their strengths to build the life they want. Her work is playful, culturally responsive, and designed to bring joy to you and your family. She directly supervises every therapist on the team at Better Together Family Therapy, and her commitment to high quality culturally responsive care is clearly reflected in this team.
Explore her specialties including Neurodiversity Affirming Therapy, LGBTQIA+ Affirming Therapy, and Child and Family Therapy. Learn more about my approach on my About page.
