It is a common misconception that people with ADHD cannot focus on anything. On the contrary, we can focus on everything; it’s just that we can only focus on each thing for two seconds before getting distracted by the next shiny thing.
That’s something I learned the hard way. I showed symptoms of ADHD (Attention-Deficit/Hyperactivity Disorder) as a kid: inability to concentrate, inability to sit still, inability to not hum the Sailor Moon theme song during naptime. But I “masked” my condition throughout my early education. Even though I only listened to about 10 percent of the warbling noises coming from my teacher’s mouths, I still maintained straight As by doing extra reading or flirting my way into borrowing people’s notes.
College was a different story, but ADHD didn’t exactly help me there, either. In any case, it wasn’t until I turned 35—rather recently, I might add—that I learned I actually had a condition. Ultimately, my diagnosis changed my entire outlook on life. I stopped beating myself up for perceived failures, such as the time I zoned out during my driver’s ed exam and double parked outside of a police station.
By age 35, I had also learned how to successfully travel with ADHD. I’ve acquired some habits over the decades that other LGBTQ2S+ people with ADHD may already practise. If they don’t already, then they may benefit from adopting one or two of these when on an ADHD travel adventure. As for those queer readers without ADHD, you may still glean some travel tips from my misadventures.
So, without further ado…Sorry, what were we talking about?
1. Don’t over-schedule
Just one glimpse at a packed calendar can cause someone with ADHD to develop hives. Having too rigid of a schedule can quickly overwhelm the person (in my case, me), making them stress out about meeting every obligation. This is because people with ADHD often have executive functioning problems, rendering it difficult for them to prioritize tasks and manage their time. Just one notification from Grindr can be enough to make a person 30 minutes late to their Parthenon tour.
This is precisely why I’ve stopped scheduling a panoply of experiences during my trips. I don’t like needing to be punctual several times in one day; I prefer having time to unwind. Honestly, this may be true for someone without ADHD, too. Having ample time to relax while on vacation is not not the whole point.
2. Plan a day of chaos
In addition to not overscheduling my days, I often spend entire days just chasing impulses. I have nothing scheduled on these Chaos Days: no tours, no dates, no must-see lists. Just a new city at my disposal, with all of the sounds, smells and ah-ha moments that it has to offer. After all, I’d likely be distracted by all those sounds, smells and ah-ha moments if I were on a tour, so why not embrace them? On Chaos Days, I tend to talk to more street vendors and stumble upon “secret spots” in cities—areas of cultural significance, areas of quiet reflection. On my first day in Peru, I met a guy who tried to sell me a $300 package deal including two prostitutes and a phone charger. I had asked him for directions to the bathroom.
Now, I’m not saying I spend Chaos Days just walking down dark alleys and talking to crime lords. I have no desire to be kidnapped. But I do spend Chaos Days stopping to smell the roses. Like, every rose. Even if there are 5,000 roses. I suggest that you try this. Let my chaos be your guide.
3. Don’t neglect exercise
Some people with ADHD, including myself, develop complex routines so as to harness their wayward minds. Otherwise, they would show up three hours late to every appointment sporting unkempt hair and a faint musk of decay. This is why I maintain my routines when I’m travelling. If I brush my teeth at 8:30 a.m. in Virginia, then I brush my teeth at 8:30 a.m. in Paris.
The same goes for exercise. If I can’t find a place to swim for 40 to 45 minutes (my usual routine), then I load up a FitOn class on my computer and do a full-body cardio workout in my Airbnb. This makes me feel healthier and happier for having prioritized my well-being. It also fills me with positive energy and makes me more attuned to a location’s particular charms. Compare that to the days when I don’t exercise and my brain works bad.
4. Try a phone cleanse
I know that people with ADHD are not the only people with phone addictions. But for me, an impulsive glance at Instagram can make me miss an entire hour of life. An earthquake could happen nearby, opening a portal to hell, and I’d continue scrolling. That’s why I try to plan one or two phone-less days while abroad. Obviously, I still use maps and search engines. But I delete or place limits on my socials on those days. This allows me to stay in the moment as if it were 1999 and I were touching grass without having to schedule it in GCal. On Phoneless Days, I observe more of the landscape, both cultural and geographic. I savour every bite; I acknowledge every detail.
Yes, phone cleanses have existed since long before I sat down to write this. Indeed, Gen Z has made throwing phoneless parties a trend in order to cultivate a focus on the here and now. Everyone who needs a digital detox benefits from Phoneless Days—not just people with ADHD. Actually, you might benefit from one, too! Next time you’re in Paris, why not impulsively throw your phone into the fountain like Anne Hathaway in The Devil Wears Prada?
If you don’t already have ADHD through osmosis after reading this article, then that will certainly make you feel like you have it. Also, and I cannot stress this enough— Oh look, something shiny!
