1. The Night Before – Pre-empting the Panic

• The “Launchpad” Method: Designate one chair or table by the door. If it isn’t on the launchpad, then it doesn’t exist.
• The “Everything Document”: One single printed sheet (or a digital note on your phone/tablet) with flight number, hotel address, and booking reference numbers. Don’t rely on searching through emails on your phone at the desk.
• Visual Packing: Use clear mesh packing cubes. ADHD brains often follow the “out of sight, out of mind” rule; if you can see your socks, you won’t panic that you forgot them.

2. The Check-In: Reducing Friction

• The “Passport Home”: Dedicate one specific pocket in your bag (or a lanyard pouch on a Sunflower Lanyard) for travel docs, and make sure it never goes anywhere else.
• The Sunflower Lanyard: Explain what it is and how it signals to staff that you might need a little more time or clearer instructions without having to explain your ADHD every time.
• The Freeway Through: Some airports now have a specific desk with the Hidden Disabilities Sunflower displayed to signal that the officer on that desk has been trained to understand and offer support, don’t be afraid to ask.

3. The Security Gauntlet (The Sensory Peak)

• Wear a “Uniform”: No belts, no complex shoes, no jewelry. Minimise the number of items you have to take off and put in to a bin, and reduce the risk being asked to step to one side.
• The “Electronic Sack”: Put all chargers and devices into one large clear bag so you aren’t hunting through your carry-on while people are waiting behind you, it’s just grab and go.
• The “Post Security Reset”: Don’t try to put your shoes on and pack your laptop at the end of the conveyor belt. Grab your tray, move the ‘re-composure’ benches, take five minutes to breath – and then sort out your tray, calmly, that’s the worst bit over.

4. The Departure Lounge: Managing “Time Blindness”

• Find Your “Base”: Locate your gate first, if possible use noise cancelling headphones to avoid distraction, then you can go and find food or shops.
• The Dopamine Trap: Airports are designed to make you spend money and look at shiny things. Before buying something, pick it up and walk around with it for a bit (just don’t leave the store!) and after a while the novelty may wear off, you’ve satisfied your dopamine desire and you can put it down and walk away.
• Time to Go: Look for your flight on the screen, and if it says “Gate Info at 14:30”, set and alarm on your phone to go back and check the screen at this time, then set a “Gate Alarm” for 20 minutes before boarding starts.
• Sensory Sanity: Noise cancelling headphones are non-negotiable, or just standard ear-plugs. Additionally, look for multi-faith rooms, or “Quiet Zones” – they are usually empty and perfect for a sensory reset, don’t be afraid to ask.

5. Boarding: The Final Boss

• The “Gate Paralysis”: Listen carefully to the announcements, or locate yourself somewhere close to the gate and avoid confusion by only attempting to board when your zone or boarding group is called.
• Double-Check Ritual: Before leaving your lounge seat, do a “Touch Check”: Phone, Wallet, Bags, Coat, Passport – good to go.

Enjoy your flight and once you’re in your seat – switch on your favourite Spotify playlist, watch an in-flight movie and enjoy the flight!