Already exhausted before the working day starts? AuDHD commuting is hard.
Why is it so draining?
Commuting combines crowds, noise, delays and tight timings, twice a day. The autistic side absorbs every sound and smell. The ADHD side battles time blindness and the rush out of the door.
Arriving exhausted isn’t weakness. The journey costs energy.
The journey to work or college is an effort in itself. It often means crowds, noise, strong smells, delays and tight timings, twice a day. The autistic side takes in all of that. The ADHD side is fighting time blindness and the scramble to get out of the door with everything it needs. By the time you arrive, you may have used a large share of the day’s energy, before the day has properly begun.
Two struggles
Put next to each other, the difference is clear:
| Autistic side | ADHD side |
|---|---|
| Crowded carriages | Leaving on time |
| Unexpected delays | Forgetting your pass or keys |
| Strong smells and noise | Boredom on long journeys |
| Changes to the route | Missing your stop |
Draining before you even arrive.
What it can look like
Everyone is different, but these come up again and again:
- Needing ten quiet minutes after arriving
- Missing your stop because you zoned out
- Leaving 30 minutes early, just in case
- One cancelled train ruining your whole day
- Running back home for your keys
Make it calmer
- Noise-cancelling headphones: Your own soundtrack.
- Travel off-peak: If your hours allow it.
- Same seat, same carriage: Predictability helps.
- Live travel apps: Hear about delays early.
- A plan B route: Less panic when things change.
Make it easier
- A leaving checklist: Keys, phone, pass, bag.
- Everything by the door: Grab and go.
- Stop alarms: A reminder before your stop.
- Ask about flexible hours: Or some remote days.
- Decompress on arrival: Build in a buffer.
Where to start
Look for ways to make the journey quieter and more predictable. Headphones, a regular seat and a travel app that warns you about delays all help. Keep what you need by the door. If you can, ask about travelling outside the busiest times or working from home some days, and allow a few minutes to settle when you arrive.
The bottom line
Getting there counts as work.
This post is for awareness, not diagnosis.
Want the swipeable version? This post is also a carousel on Instagram: follow @johnhasaudhd for more on life with AuDHD.