The hustle and bustle of travel—packed schedules, Ubers, TSA lines, traffic jams —can be overwhelming, often causing nutrition and well-being to take a back seat. As ADHDers, we’ve all experienced the pitfalls of overpriced airport snacks and grab-and-go-gas station meals that leave us feeling sluggish. While perfection isn’t the goal of maintaining your health while traveling, a bit of preparation can make a world of difference. Here’s your ultimate guide to staying healthy and feeling your best while on the go:
a. Reusable Travel List: Create a checklist of must-have essentials in the Notes app on your phone from contacts, socks, underwear, chargers, and headphones to a reusable water bottle. Don’t forget to copy and paste it into a new note before each trip for a stress-free check.
b. TSA Pre-Check, Clear, Global Entry: Expedite your airport experience with Clear, allowing you to get to the front of the line. Avoid leaving items behind with TSA Pre-Check, eliminating the need to remove your laptop, liquids, shoes, and jacket. Breeze through customs with Global Entry. Investing in these services is one of the best things I’ve done, especially after leaving my laptop in the TSA security bins – twice. Waiting in lines? Not my forte.
c. Medication Management: Keep medications with you, bring extra in case of delays, and ensure you have what you need if your checked bag is misplaced. Don’t let travel hiccups get in the way of your routine.
d. Apple Air Tags: Invest in Apple Air Tags for valuables that enjoy playing hide and seek – wallets, bags, keys, passport. Tag them all for extra peace of mind.
a. Snack Prep: Plan ahead by adding high-protein and healthy-fat options to your grocery list. The ADHD brain prefers protein and fat over carbs as fuel. Opt for:
– Chomps Meat Sticks or healthy beef jerky (low sugar, grass-fed meat, and minimal additives like nitrates)
– Apples or bananas and RX nut butter to-go packs
– RX Bars for a simple sweet treat
– Extra Dark Chocolate (brands like Pascha, Mast, Hu)
– Kombucha for bubbly refreshment and probiotics
– Skinny Dipped Almonds for protein and a hint of sweetness
– Pretzels, carrots/veggies, and Sabra hummus for a savory, energizing snack
– Lesser Evil Popcorn for flavorful protein and healthy fats
– Good Culture Cottage Cheese, customizable for sweet or savory cravings.
b. Healthy Snack Criteria: Look for snacks with higher protein, fiber, and lower sugar content for sustained energy. High protein takes longer to digest, allowing us to feel more sustained. Fiber helps with feeling fuller for longer as it takes longer to digest and aids in healthy digestion. Beware of added fibers that can cause GI stress like inulin, chicory root, polydextrose, maltodextrin, and gums. Remember, sustained energy is the name of the game
c. Hydration: Stay hydrated by packing a reusable water bottle that can fit in your bag or attach to your travel bag. Air travel and physical activity can lead to dehydration, affecting cognitive function and focus. Remember, hydration equals improved focus.
d. Supplements: Consider adding supplements like zinc, magnesium, and vitamin D to support immunity, brain function, stress reduction, and sleep.
a. Comfort First: Dress in comfortable layers to adapt to temperature changes. Leave room in your bag to store layers and avoid losing them.
b. Arrive Early: Allocate an extra 30 minutes to avoid rushing and reduce stress, providing peace of mind to kick start your travel.
C. Mindful Travel Plans: traveling to a new destination or to visit family and friends can be exciting, but beware of over committing yourself. Breaks are your best friend; don’t overplan – prioritize what matters. We’re not inviting burnout on this trip.
4. Maintain Focus:
a. Noise Canceling Headphones: Filter out distractions with noise-canceling headphones, a crucial tool for maintaining focus and knocking out distractions during travel.
b. Fidget Tools: Use fidget tools to release excess energy when seated, promoting focus and reducing restlessness.
c. Meditation: Try meditation to encourage neuroplasticity changes in the brain associated with attention. It reduces stress, enhances creativity, and fosters self-awareness. I’ve been using the open app as my newest travel companion.
On your next endeavor, try implementing some of these tips to ensure a smooth and healthy journey. What ADHD-friendly travel tips do you have to add to the list?
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