Making Unforgettable Summer Vacation Memories as a Neurodivergent Traveler

Gracie and her younger sister Maggie (left) posing behind a garden gate at Adare Manor in Limerick, Ireland. Taken in 2023.

Every summer, my family makes it a tradition to go on a trip outside of Louisiana. If you've been following my Instagram and Facebook pages for years, you can probably tell we've gone to different parts of the globe in recent years. In no particular order, we've been to the following places:

• Edinburgh

• Inverness

• Austin

• Savannah

• Dublin

• NYC

• Galway

• Cozumel

• Bar Harbor

• And much, much more!

It's no secret that I love traveling: I enjoy exploring national parks, visiting historic museums, and trying new foods. In Scotland and Ireland, for example, I tried black pudding (made of pig's blood) and haggis (literally sheep guts, I kid you not)—and you probably wouldn't expect that from an autistic person! Then again, I should credit my ADHD for making it possible for me to expand my palate with all kinds of food, especially food that grosses my friends and family out!

There's just something about going to a brand-new place in a different culture with a nice climate and atmosphere that gives me pure bliss. As someone who loved going to Disney World, Navarre Beach, and Gatlinburg a lot growing up, I get too excited to sleep the night before a trip and extremely sad when it's time to go home.

This summer, I'm going to Boston, Newport, and Cape Cod in August and I'm more than thrilled since there's an entire buffet of everything I love: history, beaches, sightseeing, and, drum roll, please—lobster rolls!

Yum!

Why Traveling Is Hard for Neurodivergent Folks

Gracie posing in front of Radio City Music Hall in Manhattan, NYC. To the right is a group of people who appear to be waiting to cross traffic.

But traveling has its downsides for me as well. While my problems aren't excruciating enough to stop me from having fun, I sometimes need an hour or two to retreat at the hotel if I'm tired or overwhelmed.

There are so many reasons why traveling can be a stressful ordeal for neurodivergent people, including:

• Sensory processing differences: Sensory issues don't take the week off just because we're on vacation. Crowded spaces (yuck), sun glare, heat (DOUBLE yuck), strong scents, unfamiliar food, unruly hotel neighbors (TRIPLE YUCK), and other sensory stimuli all at once are just enough to spoil our fun. Negative sensory stimuli often lead to sensory overload, or worse, meltdowns and shutdowns.

• Unpredictability: Plenty of autistics thrive on structure and routine. Flight delays, unclear schedules, and last-minute plans, which are bound to happen on vacation, can catch us off guard, completely shattering our expectations for the day.

• Neurotypical expectations: We don't get a break from the pressure to mask our neurodivergent traits to please neurotypicals. We're expected to socialize for hours without breaks, maintain eye contact (which is proven to be uncomfortable and even painful for many autistics), and push past our sensory discomfort. In other words, we're expected to put on a performance of neurotypicality—no matter the cost.

And it's no wonder why some neurodivergents hate vacations! It can be hard to relax when things that don't bother neurotypicals bother them.

Tips for Neurodivergent Travelers

Gracie sitting at a desk behind a mural at Museum Context: Retailer of Harry Potter Merchandise in Edinburgh, Scotland. She's smiling as she flips through the pages of a large book.

If you're a neurodivergent who wants to visit different corners of the world while staying in tune with your body, you're certainly not alone. Your summer vacation doesn't have to be so overwhelming. Our idea of fun may be foreign to neurotypicals, but we shouldn't have to sacrifice our wellbeing to please them; after all, vacation is what you make of it.

Whether you're excited for that two-week Paris trip you've been planning for months or dreading that three- day camping trip in the woods, preparing for sensory overload, last-minute plans, and neurotypical expectations is an absolute must for neurodivergent travelers.

If you haven't already, be sure to do the following before you go:

• Invest in a Sunflower Lanyard: Did you know that hundreds of airports around the world participate in the Hidden Disabilities Program? If you have an invisible disability such as autism, hearing loss, and chronic illness, you can purchase a sunflower lanyard for free at your nearest participating airport. This can make your time at the airport less stressful.

• Make a sensory kit: If you want to make the most of your vacation, I strongly recommend preparing a backpack or travel-sized pouch full of sensory aids to carry around with you.

  • Noise-cancelling headphones or earplugs

  • Fidgets and toys

  • Sunglasses

  • Snacks

  • Bottles of water

  • Assistive technology (e.g., hearing aids, iPads, digital watches, etc.)

• Ask for a detailed itinerary: To prevent discombobulation, ask the vacation planner to write or send you a schedule of events for each day. That way, if there's a place or activity you're not very comfortable with, you can choose to do an alternative activity while everyone else enjoys the planned activity (e.g., going to the pool, hanging out at a café, running on the treadmill at the gym, etc.).

• Suggest neuro-affirming activities: Your voice matters, too. If you're still brainstorming an itinerary with a group, put your ideas on the table. Do you enjoy bathing in nature? Take a hike at a state park on Tuesday afternoon. Passionate about the arts? Visit a museum on Friday morning!

  • Tip: Some museums, restaurants, parks, and amusement parks have teamed up with with KultureCity to provide sensory-friendly experiences for neurodivergent visitors. Click here for a map of Sensory Inclusive Certified places near you!

• Set boundaries: Don't need to set yourself on fire to keep others warm. If you don't want to go to a bar all night, head back to your hotel after dinner. If there's a food you're unsure of, don't eat it. You have a right to say no to things that make you feel uncomfortable.

• Take breaks throughout the day: Don't be afraid to take breaks throughout the day. If your energy levels are low, it's imperative to rest and freshen up. Forcing yourself to endure sensory overload for prolonged periods of time can lead to meltdowns, shutdowns, and even burnout.

Neurodivergent people deserve to have a great time, too. When our needs and differences are accommodated and respected, we are capable of creating exciting memories with our loved ones.

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