Morwenna is an experienced traveller who enjoys independent trips alongside plenty of small group adventures. But, as she realised after her diagnosis, one style of travel in particular is the most beneficial for her ADHD brain.
It was late afternoon on my third day in Mexico City, and I wanted to go home.
I’d planned an epic itinerary for my week in the city with a friend, scouring reviews and making reservations at as many of the capital’s best restaurants and bars as I could, squeezing in pit-stops to queue up at Instagram-worthy taquerias and Netflix-famous bakeries. We were going to do an expert-led tour of the must-visit anthropology museum, followed by a food tour of colourful markets and a mezcal tasting session in a secret location.
It was meant to be the ultimate trip to Mexico City. But in the year since my last visit, I’d somehow forgotten how big a city it was. Forgotten the sensory overload of traffic, colours, smells. Forgotten that I wasn’t actually interested in anthropology. And I’d forgotten to schedule time to rest.
My mind was full of logistics, constantly thinking ahead to cover every eventuality. I was overstimulated, exhausted and wanted to go back to our nice quiet apartment. But I pushed on because there was no way we weren’t going to tick off everything on my carefully curated plan.
The worst bit? I realised that this situation wasn’t unusual for me. Overwhelm is often my default setting when I travel. And as someone who defines themselves as an experienced traveller, it left me questioning whether I truly enjoyed the travelling itself.
Then, a friend sent me an article about how ADHD shows up in adult women and the penny dropped.
My ADHD diagnosis: a new journey
In July 2023, not long after that stressful Mexico City trip, I received my ADHD diagnosis. ADHD (attention deficit hyperactivity disorder) is a life-long neurodevelopmental condition characterised by symptoms including inattention, hyperactivity and impulsivity.
As a woman in my 30s, my ADHD shows up in many ways. For example, I:
- have difficulty remembering what I’ve just heard, as well as prioritising and completing tasks. This means I particularly struggle with following instructions or remembering directions.
- struggle to pay attention and sit still for a long time (but can hyperfocus for hours on something I’m super interested in!).
- can be sensitive to rejection and find it hard to regulate my emotions.
- may put off trying new things because I worry about being able to hide my ADHD traits and not being perfect the first time.
- experience time blindness, meaning I’ll often be running late, as I’ve underestimated how long a task will take me to complete.
No wonder I was always so exhausted when travelling! To those who knew me, I was a pro travel organiser, full of energy and a hunger to explore. Yet on the inside, my brain was working overtime, overcompensating to battle my ADHD traits. This is known as ‘masking’.
It explained why I could hyperfocus on planning a trip but had decision paralysis when it came to actually booking it; why I’d try to fit more into a travel day than I realistically had time (or energy) for; and why I was so anxious about meeting new people when travelling and hesitant to push myself out of my comfort zone.
On the flipside, it also explained why some of my favourite travel experiences ever have occurred on small group trips.
Once I received my diagnosis, it all became clear. Group travel alleviates so many of the ADHD-induced stresses I deal with when travelling. On group tours, like that time I took my parents on an Intrepid trip to Morocco, I can truly switch off my brain and simply enjoy.
4 reasons to try small group travel if you have ADHD
Here are just some of the ways small group adventures can make travel easier, especially if you have ADHD.
1. Freedom from logistics
The biggest benefit of group travel for me by far has been having a leader who knows the destination well and handles the day-to-day logistics. Getting from A to B is much less stressful when you’re not responsible for thinking through every step of the journey.
I’m not sure I would have enjoyed my hiking trip to the Dolomites last year if I’d travelled independently, yet with our leader Vincenzo responsible for getting us to the right bus stop at the right time, I could focus on my favourite thing: hiking in the mountains.
I’ve also learned the value of booking airport transfers and an extra night of accommodation before the trip starts. At the end of a long journey, it’s so comforting to see someone waiting for me with a friendly smile, knowing that I’ll be able to properly rest ahead of meeting my travel companions.
2. No more decision paralysis
It may seem obvious, but knowing that each day is already outlined in the itinerary means my brain isn’t working overtime trying to decide what to do each day.
In fact, the best Intrepid trip I’ve ever done (a bold statement, I know) is the Kenya Wildlife Safari. We spent eight days camping and overland trucking, accompanied by our leader Mike, driver Sam and chef Francis. Choosing where to pitch my tent each day was the only decision I had to make. My whirring brain has never been quieter, which made watching the Great Migration in the Maasai Mara even more special.
3. It’s easier to make friends
It’s in the name: a group trip comes with the benefit of travelling with a bunch of like-minded companions. Spending a week (or longer) together means you have plenty of time to build connections and feel comfortable with your travel buddies. This can make it easier to unmask a little and be your authentic self.
I’ve made some of my best friends on group tours – likely because I’ve been able to be myself with them while we shared experiences together. There’s no pressure to be BFFs after the trip, but at the very least, you’ll have some great company while you’re travelling.
Top tip: if I’m joining a group trip as a solo traveller, I’ll book a private room, so I have my own quiet space to escape to if I need a bit of downtime.
4. You’ll get out of your comfort zone
I’ve scrabbled up seemingly vertical mountains in Wales, snorkelled with sharks in Belize and kayaked through caves in Vietnam – all with the support of friends made on group trips.
The quick bonds I’ve made with fellow travellers on group trips have helped me to feel comfortable enough to push myself out of my comfort zone and try new things, which I previously would have talked myself out of. The dopamine boost from doing the ‘scary’ stuff and then celebrating with new friends is incredible!
Avoiding the overwhelm
These days, while I still travel independently, I now know that if I’m planning a trip to a destination that has the potential to be overwhelming, or an itinerary with lots of travel-related logistics, then a small group trip is probably going to be the most enjoyable option for my ADHD brain.
Recently, I found myself back in Mexico. My partner and I went to watch humpback whales along the south coast, cook mole with abuelas in Oaxaca and join the Carnaval festivities in the Yucatan. We initially travelled confidently, armed with Spanish language skills and prior knowledge of the country.
But when we started researching the Mexico-Belize border crossing and chicken buses in Guatemala, the overwhelm crept in. It was mind-boggling for my partner, who doesn’t have ADHD, let alone for me! There was only one thing for it: I followed my own advice and booked us onto Intrepid’s Maya Encounter trip.
Travelling with a group and having a leader like Salvador taking care of the logistics for 17 days felt like the perfect respite in the middle of a big trip. Crossing borders is a lot more fun with new friends!
Follow in Morwenna’s footsteps and make tracks to Mexico with Intrepid.
