Planning Sensory-Friendly Downtime — A Vacation That Actually Recharges You
Let’s be honest: for many neurodivergent folks, vacations aren’t always the dreamy, sun-drenched escape we’re promised.
You book the trip, pack all the things, and try to be excited. But instead of feeling relaxed, you find yourself overstimulated by crowds, off-routine, running on five hours of broken sleep, and desperately Googling “quiet cafes near me” while hiding in a public bathroom.
If you’ve ever returned from a trip more exhausted than when you left, you’re not alone — and you’re definitely not doing vacation “wrong.” You're likely just trying to rest in a system that wasn't built with your brain and body in mind.
Here’s the truth: ND people often need a different kind of rest — one that’s less about hammocks and hashtags, and more about regulation, autonomy, and sensory safety.
Let’s talk about how to actually make that happen.
Redefining Rest: What It Actually Means
First, let’s retire the idea that “rest” means lying motionless in a chair doing absolutely nothing while birds chirp and your brain stops producing thoughts.
For neurodivergent people, rest might look like:
✨ Spending three hours hyperfocusing on a favorite special interest
🧸 Eating the same comforting meal twice a day because new textures are Too Much™
🎧 Being alone in a dark, quiet space with noise-canceling headphones and zero conversation
🎮 Bringing your Switch and not apologizing for skipping the beach to play cozy games in bed
Rest isn’t about inactivity — it’s about lowering the number of demands on your system. Cognitive, sensory, emotional, social — all of it. So when planning a trip, think less “bucket list” and more “how do I want to feel?”
Build in Buffer Days (Your Nervous System Will Thank You)
ND brains are not built for nonstop transitions.
Travel often means:
Changing routines
Navigating unfamiliar spaces
Making 300 decisions before noon
Small-talking with airport strangers while hungry, anxious, and jet-lagged
So instead of booking activities for every day, build in intentional buffer time. This includes:
Before you leave: Take a day off just to prep, pack, stim, and mentally switch gears.
During the trip: Plan unscheduled mornings or evenings. You don’t need to earn rest by doing stuff first.
After you return: Leave yourself a day to recover, unpack (or not), and decompress. That’s not “lazy.” That’s sensory rehab.
Call it a sensory reset instead of a "wasted day." Because it’s not waste — it’s maintenance.
Pack for Sensory Needs, Not Just the Weather
Sure, check the forecast. But also ask: What will my body and brain need to stay regulated?
Here’s a quick sensory-friendly packing list:
🎧 Noise-canceling headphones or earplugs (for transit, crowds, loud Airbnbs, etc.)
🧤 Fidgets, stim toys, chewables, or weighted comfort items
🧢 Sunglasses or tinted lenses (especially if you're light-sensitive)
👕 Compression gear, hoodies, soft fabrics — whatever helps you feel grounded
🧴 Preferred toiletries with familiar scents (hotel ones can be a sensory ambush)
🧃 Snacks that are safe, predictable, and regulation-friendly
🛏️ Travel blanket, pillowcase, or even a small weighted item if you're flying
Pro tip: Don’t be shy about packing “kid” items if they work for you. You're allowed to bring a squishmallow. Or three.
Choose Environments That Support Regulation
Where you stay matters. Your home base should help you regulate — not just look cute in photos.
Look for:
Private or quiet spaces (Airbnbs, cabins, boutique hotels — not party hostels or huge resorts)
Accommodations with kitchens or flexible food options (hello, safe meals)
Spaces with sensory-friendly lighting, blackout curtains, and AC that actually works
Walkable or transit-friendly areas so you’re not over-relying on Uber or confusing bus maps
Proximity to green space, quiet cafes, or places to stim/stretch/exist unbothered
You don’t have to book the fanciest resort. Book the one that makes your nervous system say, "Yes. This feels like I can exist here."
Regulation > Sightseeing
One of the most helpful re-frames is this: Build the vacation around regulation needs — not sightseeing goals.
Identify how you like to rest
Set realistic expectations around energy and pacing
Name your non-negotiables (e.g., solo time every afternoon, access to familiar foods, no back-to-back days out)
You are allowed to:
✅ Skip the museum
✅ Bail on dinner
✅ Pack like you’re moving in
✅ Do the same activity three days in a row
✅ Prioritize your sensory comfort over someone else’s expectations
Forget Instagram.
Forget the bucket list.
Forget the voice in your head that says rest has to be earned.
The goal isn’t to “do it all” — it’s to feel as safe, steady, and resourced as possible while doing what feels doable. Because a real break — one that nourishes and regulates and lets you return home feeling more like yourself — is really where it’s at.
Ready to make rest truly restorative?
If you’re seeking support in creating a life that honors your sensory needs, values your downtime, and rejects burnout, we’re here for you. Explore our neuroaffirming therapy and evaluations—because you deserve care that actually fits you. Contact us today!
Disclaimers:
Land Acknowledgment: We live and work on the unseated territories of the Wahpekute and Chumash peoples, we pay respects to their elders past and present. We encourage folks to explore the ancestral lands they live and work on, and to learn about the Native communities that live there, the treaties that have been broken. If folks feel called, we encourage them to consider taking actions to support Native communities, reparations, and land back movements (see other resources at the end for more info).
A note on language: The language in the DSM, including the use of the word disorder (D in acronym), some find this harmful, while others prefer the language “disorder.” When this language is used, it is because, as mental health professionals, we need to use this same language when referring to “diagnoses” in the DSM. In addition some Autistics find the use of the level system helpful in identifying the level of support needed, while others view it as an overly simplistic way of defining something that’s fluid, and may feel it’s harmful and minimizing. The beauty is that each individual gets to choose what language feels validating and affirming to them. Inspired by Dr. Jennifer Mullan, we use the term, “therapy participant” rather than “client” or “patient,” as we work toward decolonizing therapy.
Educational Purposes: The information presented here is for educational purposes, and not meant to diagnose, treat or cure medical conditions or challenges, including neurodivergence (including mental health challenges), or physical health.
