Your First Trip Abroad When You’re Neurodivergent: A Guide to Making It Work for You
Travelling to another country for the first time can feel exciting and a little overwhelming. And for neurodivergent travellers, there can be extra layers to consider: sensory environments, changes in routine, unfamiliar foods, and navigating new systems.
The good news? With the proper planning and self-knowledge, you can have a fantastic trip that works for you. Here’s how, coming from a nurodivergent avid traveller…
1. Think about your travel style and location
Understanding your own needs will help you choose a destination and activities that feel good and not stressful, so before booking anything, think about:
Location: Do you prefer quiet, calm environments or are you sensory seeking and want busy, vibrant locations, or do you want a mix of both experiences?
Activities: Are you comfortable with lots of new experiences at once, or do you prefer slower changes, and are looking for a more calming, relaxing atmosphere, or want a mix of both?
Who: Would a familiar travel companion help you feel more confident and help you with your travel transitions and experience whilst you’re on your trip, or for your planning process?
Organisation: Consider things that you may need to pack, plan, and organise for your trip: how are you budgeting, saving, or making payments? Will you need your safe foods, and will you be able to transport them? Are you able to make phone calls or send emails to enquire about provisions? Or, would a trusted friend, or family member/support worker be able to guide you through your planning and preparation process?
2. Plan in layers
For neurodivergent travellers, the key is building structure without losing flexibility.
Layer 1 – The planning: where, when, what and how (getting a notebook could help organise your thoughts and ideas).
Layer 2 – The must-haves: Book accommodation, travel tickets, and any accessibility arrangements early.
Layer 3 – The “would like to do” list: Pick a few attractions or activities that you’d like to do, without overloading your schedule or getting overwhelmed.
Layer 4 – The rest days: Include quiet days for recovery and processing.
Layer 5 - Returning: What activities do you need to do when you get back (Washing laundry, unpacking, exchanging leftover money) and scheduling recovery down days after your holiday before returning to work if you need transition time.
3. Prepare your “Comfort Kit”
Familiar items can be grounding when you’re in an unfamiliar place. You might pack:
Noise-cancelling headphones, or loops.
A weighted or familiar blanket (travel-sized if possible).
Fidget toys, sketchbook, or other focus aids.
Favourite snacks (especially if you have sensory or dietary needs).
A familiar-smelling scarf, pillowcase, or essential oil, etc.
Medication, including allergy tablets and stomach upset tablets.
Any other medical aids or sensory aids that you need.
4. Think about sensory environments
Every country and even every city has its own pace, sounds, smells, and lighting.
Use online videos or virtual tours to preview what places look and sound like.
Choose accommodation in quieter neighbourhoods rather than busy tourist centres if you get overstimulated easily.
Look up local quiet spots (parks, libraries, museums) where you can recharge.
Enquire about the locations’ quietest times to visit (Could be the first or last hour of the day).
5. Plan for communication
If you struggle with social interaction or new languages, keep a translation app ready, or translation earbuds.
Carry a small card explaining your needs in the local language in case you need support.
Learn a few polite phrases like “hello,” “please,” and “thank you” — it goes a long way in easing interactions.
6. Keep your routines where possible
Try to eat and sleep at similar times to your home schedule (especially if it helps with regulation).
Bring a morning or bedtime ritual from home to help you feel settled; even if it’s just making tea the same way or listening to the same playlist, eating your favourite safe foods and doing the same activities that you do at home.
7. Permit yourself to “Opt Out”
Travelling abroad isn’t a checklist to complete — it’s your experience. If something feels too much, it’s okay to skip it. There’s no “right” way to travel, and you’re allowed to create a version of the trip that fits you.
8. Reflect and celebrate!
After each day, take a few minutes to note what worked well and what you’d change for next time. Even small wins, like trying new food or finding a quiet café, are worth celebrating.
Being neurodivergent doesn’t mean you can’t travel — it means you travel differently. And that difference can make your experience richer, more mindful, and deeply personal. Your first trip abroad can be the start of many more adventures, on your terms, and it’s ok that your experience may be different from everyone else’s. It’s ok to start off small and only have 1-2 days away.
I hope that these tips help you. Love and light, Victoria Louise.
