Long car journeys can be stressful for many, but they pose particular challenges and risks for individuals with Attention Deficit Hyperactivity Disorder (ADHD), especially if they are easily distracted or fail to plan adequate breaks.
ADHD is a neurodevelopmental disorder that typically begins in childhood. Individuals with ADHD are often hyperactive, impulsive, and struggle to concentrate on tasks for more than a few minutes.
To help make these journeys safer and more manageable, American psychotherapist Maren C. Dennis offers the following practical advice:
- Plan the Route:
For those with ADHD, it is essential to plan the route beforehand, noting any construction sites or events that could affect the journey. A solid understanding of the route helps individuals adapt more easily to necessary detours or changes. - Allow Plenty of Time:
Allocate enough time to avoid the temptation of speeding or overlooking important details. Consider how long you’ll need, including stops for sightseeing, and take regular breaks for stretching and eating. This helps prevent fatigue and improves focus. - Set Reminders:
Use timers to remind yourself to take breaks, refuel, and eat or drink. Location-based reminders can also be helpful, notifying you of nearby rest stops, fuel stations, or attractions you don’t want to miss. - Minimise Distractions:
Before setting off, adjust your seat and mirrors properly. Create an uplifting playlist in advance to avoid the need to search for music while driving. Reduce distractions further by keeping your phone and other potentially distracting items out of sight. - Ensure Fresh Air:
Turn on the air conditioning or open the windows to allow fresh air to circulate in the car. Cooler air can help combat drowsiness, keeping you more alert during the drive. - Keep Your Eyes Moving:
On long trips, it’s important to stay focused by moving your eyes every few seconds, scanning the road or briefly checking your mirrors. These eye movements help maintain awareness of your surroundings and prevent zoning out. - Stimulate Your Senses:
Chewing mint gum or using invigorating scents like peppermint can enhance alertness and concentration. Such sensory stimulation helps keep the brain more engaged during long drives.
