13 Travel with ADHD & Autism - The Emotional Tightrope of Being Out of Routine

Travel can feel exciting… and completely destabilising when you have ADHD, autism, or AuDHD.

In this episode of ADHD Late to Know, I share my real-time experience travelling for work (Texas) and for joy (South Korea & Japan) — navigating time zones, cancelled flights, sensory overload, hunger crashes, rage responses, demand avoidance, and nervous system regulation.

We explore:

• Why travel disrupts ADHD and autistic regulation
• Sensory stagnation and feeling “trapped”
• Low blood sugar & emotional reactivity
• Rejection sensitivity and travel rage
• The nuance of ADHD impulsivity vs autistic rigidity
• Protecting energy while still showing up
• How to enjoy iconic experiences (like Shibuya Crossing) without overwhelming your nervous system

I also share practical strategies that helped:

• Snack planning & predictable meal anchors
• Buying yourself 30–60 seconds to reduce reactive anger
• “What’s your number?” emotional check-ins
• Intentional social boundaries
• Observing instead of immersing
• Choosing experiences aligned with your actual joy

If you struggle with travel anxiety, ADHD overwhelm, autistic burnout, or routine disruption — this episode will help you feel less alone and more equipped.

Because growth isn’t avoiding hard things.

It’s learning how to meet them differently