I’ve spent the last 12 years traveling all around the world. I’m also a neurodivergent traveler with ADHD, and as much as I enjoy traveling, I've learned that at times it can be overstimulating. Loud noises, crowded public spaces, and unfamiliar environments can sometimes be disorienting.
But over the years, I've become more attuned to my sensitivities and learned what helps me stay grounded while adventuring around the globe.
Now, no matter where I'm headed, I always include a few neurodivergent-friendly essentials in my suitcase. Here are the travel must-haves I’d recommend to any other neurodivergent travelers before their next trip.
In this article
Noise-Canceling Headphones
Some noises, like airport loudspeaker announcements, the clickity-clack of rolling suitcases, and the loud grinding of subway trains as they slow down, can be overwhelming for neurodivergent travelers like myself. Noise-canceling headphones are a great solution to tune out these stressful travel sounds.
I’m obsessed with my Bose QuietComfort noise-canceling headphones. They've been going strong for nearly three years, working just as well as back when they were brand new.
These chunky over-ear headphones are incredibly comfortable and do an excellent job blocking out background noise. They also have an “Aware” mode that lets you hear some outside noise in addition to whatever you're listening to, if you need to pay attention to announcements.
I love wearing these on planes, in airports, and even airport lounges. I can watch shows, listen to music or audiobooks, and tune out the chaos around me. While they're Bluetooth equipped, they also come with an auxiliary cord, so they plug into seatback entertainment screens on most planes. They're far more comfortable than the free headsets handed out on long international flights, and I like this splurge so much, I'm not embarrassed to admit I own a backup pair.
Backup Snacks
I always like to keep a few backup snacks with me. I don’t have food sensitivities, and I’m an adventurous eater, but there are times when I’m adventuring non-stop, and may feel too burnt out to decide on a set meal. Having snacks on hand means I can satisfy my hunger when I’m feeling exhausted and overwhelmed without having to make a big decision.
Lately, I’ve been enjoying Aloha protein bars. They’re easy to pack, are plant-based, have a good amount of protein, and have significantly less sugar than a lot of other protein bars on the market. My favorite flavor is coconut chocolate almond.
Sensory-Friendly Clothing
Generally, I don't have too many sensory concerns with clothing. But I do have sleep issues, and I struggle to fall asleep when I feel fabric against my neck or shoulders. Because of this, tight-fitting shirts are a no for me at bedtime.
Instead, I sleep best in my favorite sleep shirt: an oversized, breathable tri-blend material that doesn't bunch up or pull tightly against my neck and shoulders. I've had this shirt for years and it’s no longer available, but I’ve also come to love similar clothes from Athleta. I have several Momentum Flex Tanks, which I always pack for warm-weather travel. They’re soft and breathable, and are available in many different colors.
But that’s me. If you have a preferred fabric or fit that works especially well for you, I recommend packing your go-to clothing items for your next trip, and keeping some in your carry-on in the event of unforeseen baggage delays or issues. Packing comfortable travel shoes is also a good idea.
Loop Earplugs
As you might already be able to tell, I'm sensitive to loud noises. My headphones help while traveling, but my Loop earplugs are what I prefer in other cases.
They sit at the entrance of the ear canal and reduce noise, which helps me to feel more comfortable in certain settings or when I don’t want to wear bulky headphones in public.
Having tried many earplugs, including cheap foam ones, I find Loop earplugs far more comfortable. I also love that Loop includes multiple ear tip sizes with each order, eliminating the guesswork at checkout.
I have two pairs. The Loop Experience 2 filters out more noise, so they’re ideal for loud environments like crowded subway stations, outdoor events, and concerts. The Loop Engage 2 partially filters background noise, making it better for social situations where you still want to hear what's going on. Each set comes with a small keychain case, so it’s easy to hook to your bag or toss in your pocket. I like to be prepared, so I bring them everywhere.
iPad Air
I always bring my iPad Air when traveling. I like to have access to my favorite streaming services so I can watch and listen to content in my hotel room, especially when I’m winding down before bed.
Another reason I make sure to have my device with me is to be prepared in case the seat-back entertainment screen breaks on a long-haul flight. I make sure to have plenty of content downloaded before I depart so I’m prepared.
I have premium Netflix and Spotify subscriptions, so I can easily download shows, movies, songs, podcasts, and audiobooks before I leave for the airport. I keep my iPad in a protective case that can also be propped up on my seat-back table for easy viewing.
Finally, I make sure my charging cord is packed in a tech organizer inside my personal item, so it’s readily available. Knowing where my electronic charging cords are at all times means I won’t end up feeling panicky while searching through all my belongings for “lost” cords. This helps me to feel less added stress when traveling, which improves my experience overall.
The Shortcut
Noise-canceling headphones with an "Aware" mode let you tune out chaos without missing important announcements, while Loop earplugs are a comfortable, lower-profile way to dampen sound in noisy environments.
If your sensory issues extend to clothing, be sure to pack pajamas and a change of clothes in your carry-on. Your go-to fabrics can make a big difference in sleep quality and overall anxiety management.
Plan around situations where overwhelm or poor options cause anxiety. Bring backup snacks you know you like and pre-download your favorite comfort shows or podcasts.
