Vacation Strategies for Children with ADHD by Dr. Emily Levy Founder & Director EBL Coaching
Originally published on the motherhoodlater.com website
Going on vacation with a child who has ADHD can be overwhelming. There’s planning, packing, organizing, changing routines, and so many other factors that go into this process. Try some of the ideas below to help your child enjoy their time away and have a great vacation.
Before the trip
Visual calendars
Children with ADHD may be thrown off by a change in their daily routine and unclear expectations of the plans for the trip. Once you have settled on the details for your trip, create a visual schedule to help your child anticipate what is to come. Use a poster board to draw a large calendar and indicate on each date what you plan to do. You might include the departure date; specific activities like going to the beach, zoo, or a museum; and return dates. Tell your child where you’ll be staying (like a hotel or apartment-style unit) and where you will likely eat each meal. Perhaps you’ll have breakfast at the hotel, lunch at a theme park, and dinner at an outdoor cafe. Go over the plan for each day and make sure your child is fully aware of what to expect – though explain that there may be some unplanned deviations along the way.
Make lists!
Your child with ADHD may not know where to start when packing. What kind of clothing should they bring? What types of accessories? How many of each item? Help your child create a list before they begin packing. Will there be access to a laundry machine? If so, they may need fewer items, but if not, they need to plan the quantities accordingly. The list should include items like t-shirts, shorts, pants, sweatshirts, socks, sunglasses, goggles – whatever is appropriate for the trip you are going on. Write out each item along with the quantity needed and put a check box next to each one, then have your child check off the items as they put them in their suitcase.
Set expectations
Before leaving, discuss with your child the expectations for the trip. Will you be meeting up with family or friends? If so, make sure they know how to properly greet relatives and friends, engage in conversations, and be thankful for hospitality or gifts. You may even want to role play scenarios they may encounter, like greeting aunts and uncles, playing with cousins, or eating a meal with a large group.
During the trip
Maintain routines
While this may not always be possible, try to maintain your child’s routine as much as you can, since children with ADHD thrive on structure and routine. For example, while the daily activities may vary, for meals, if your child eats breakfast at 8am, lunch at 12pm, and dinner at 6pm, try to stick to that schedule. Of course, if they take medication, make sure you bring it with you on the trip and give it to them at their usual time. You can also try to have them wake up and go to bed around the same time to avoid disrupting their schedule and routine.
Integrate downtime
Children with ADHD can become easily overstimulated and sometimes need downtime. Anticipate that your trip will likely involve a lot of activity and movement, so try to build in some downtime. This could be an afternoon nap, reading time, or a window of time dedicated to listening to music. You can even bring fidgets for your child to help them relax and decompress.
Minimize decisions
Children with ADHD can sometimes become overwhelmed with making decisions, especially when they have too many choices. For example, if you go to a breakfast buffet at your hotel, your child may see so many items that look enticing, but they don’t know where to start or what to choose. You can avoid this scenario by pre-purchasing items you know your child likes to have for breakfast and eat breakfast in the room – or order from a restaurant menu with more limited items. You can also help your child choose the activities they will participate in, and if you plan to buy them something from a gift shop, minimize the number of items they can choose from to help make the decision easier and less overwhelming.
After the trip
When you get home from your trip, build in a day or two for your child to relax and decompress before going back to a structured activity, like school or camp. It can be stressful for them to rush back to their usual routine after a vacation. Also reflect on the trip with your child. What went well? Was it an enjoyable experience for your child and your entire family? Was there anything that could be changed or done differently for future trips? This reflection can help make your next trip be even better.
Vacationing with your child with ADHD doesn’t have to be stressful! Try these ideas to help ensure that you have an enjoyable, relaxing, and all-around great vacation.