How do I plan travel to avoid both early and late arrival with ADHD

PostedDecember 31, 2025

UpdatedDecember 31, 2025

ByMy Patient Advice

Author: Harriet Winslow, BSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Many adults with ADHD find travel planning stressful and unpredictable. Even with the best intentions, journeys can end in rushing and arriving late or overcompensating and turning up far too early. According to NICE guidance on ADHD and NHS resources on adult ADHD, these challenges are not about carelessness but stem from genuine differences in time perception, planning ability and emotional regulation. Evidence shows that combining psychoeducation, CBT-based skills and structured use of external tools can help create more reliable travel routines.

Time perception, executive function and travel difficulties

Research shows that ADHD affects how people estimate time and plan actions around it. A 2023 review in the International Journal of Environmental Research and Public Health found that adults with ADHD have consistent difficulties with time estimation and time reproduction, contributing to why they are often “noticeably late for appointments.” A 2021 review in Brain Sciences described time perception as a “focal symptom” of adult ADHD, noting that many people perceive time as passing faster than it really does, which leads to underestimating how long travel and preparation take.

A 2019 paper on ADHD and time perspectives linked these timing issues to executive function problems such as planning, working memory and inhibition. NHS materials list poor organisation, trouble starting and finishing tasks and difficulties transitioning between activities as common features of ADHD, all of which affect travel timing and readiness.

Underestimation and overcorrection

Adults with ADHD often underestimate how long routine steps take, such as getting dressed or finding essentials, and this can easily make them late even when they know their schedule. Studies show that people with ADHD have a less stable “internal clock,” leading to variable timing and poor prediction of how long activities last. On the other hand, repeated experiences of lateness can cause anxiety and overcompensation, where individuals leave excessively early and end up waiting long periods because they do not trust their own time sense.

Occupational therapy sources recommend using “estimate versus actual” practice by guessing travel times, measuring them and adjusting based on real outcomes. Over time, this helps build more realistic expectations about how long journeys take.

Emotional factors and time blindness

Many people with ADHD describe time as either “too fast” or “too slow.” Hyperfocus can make time disappear entirely, while procrastination can delay starting preparations until the last minute. According to NHS psychoeducation resources on ADHD, this now-versus-not-now bias means that future events do not feel urgent until they are close, resulting in frantic departures or excessive waiting. Repeated criticism for lateness may also lead to shame and anxiety, further reinforcing early or late patterns.

Practical strategies for planning travel

Guidance from NICE and NHS-aligned resources recommend structured, external strategies to make time more visible and predictable. Reverse scheduling is one of the most effective. Working backwards from the meeting or departure time and setting a realistic “leave by” time that includes preparation, travel and a small buffer helps reduce unpredictability.

Using digital calendars and reminders to set multiple alerts for starting to get ready and leaving can compensate for difficulties with time perception and working memory. Keeping visible clocks and checklists by the door, pre-packing bags and building a consistent “get ready to leave” routine can make transitions easier and reduce decision-making load.

For adults who still find timing stressful, structured behavioural coaching can help. Services like Theara Change provide programmes that teach adults with ADHD how to plan travel, estimate time accurately and use tools such as digital calendars or apps effectively to avoid both chronic lateness and overly early arrivals.

Key takeaway

Arriving too early or too late is a common and well-documented effect of ADHD. According to NICE and NHS guidance, the best approach involves using medication where appropriate, CBT-style time-management techniques and consistent use of external time supports such as alarms, planners and visual cues. By planning travel backwards, setting reminders and practising realistic time estimation, adults with ADHD can develop a more predictable and less stressful approach to getting from A to B.

Harriet Winslow, BSc

Author

Harriet Winslow is a clinical psychologist with a Bachelor’s in Clinical Psychology and extensive experience in behaviour therapy and developmental disorders. She has worked with children and adolescents with ADHD, autism spectrum disorder (ASD), learning disabilities, and behavioural challenges, providing individual and group therapy using evidence-based approaches such as CBT and DBT. Dr. Winslow has developed and implemented personalised treatment plans, conducted formal and informal assessments, and delivered crisis intervention for clients in need of urgent mental health care. Her expertise spans assessment, treatment planning, and behavioural intervention for both neurodevelopmental and mental health conditions.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy.

Dr. Rebecca Fernandez, MBBS

Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.