Holiday travel can be exciting, but for kids, it can also mean a whole lot of change at once. Different routines, crowded airports, long car rides, unfamiliar places, new foods, and a calendar full of activities can be a lot for growing nervous systems to process.
As pediatric occupational therapists, we know that a little preparation can go a long way. Here are some practical holiday tips for traveling with kids to feel more manageable, predictable, and enjoyable.
1. Keep Familiar Routines Where You Can
Travel naturally disrupts routines, so look for small ways to keep familiar pieces of your child’s day. Try to maintain regular mealtimes, bedtime routines, or other predictable activities when possible.
You don’t have to recreate your entire routine while traveling. Even bringing a familiar stuffed animal, bedtime book, or favorite snack can provide a little consistency in an unfamiliar environment.
2. Prepare Your Child for What to Expect
Kids often handle transitions more easily when they know what’s coming.
Before your trip, talk through the travel experience in simple language. You might explain, “First we will pack the car. Then we will drive to Grandma’s house. When we get there, we will have dinner and sleep in a different room.”
For some children, a visual schedule, calendar, pictures, or simple social story can make the sequence even easier to understand.
3. Pack for Sensory Needs
Travel can come with a lot of sensory input. Think about what your child typically seeks out or finds overwhelming and plan accordingly.
A small travel bag might include:
Headphones or ear protection
Sunglasses or a hat
A favorite comfort item
Fidget or hands-on activities
Chewy or crunchy snacks
A water bottle
Small movement activities
Familiar toys or books
The goal isn’t to pack everything your child owns and loves. Choose a few items that you already know help them feel comfortable and regulated.
4. Build in Movement Breaks
Long stretches of sitting can be challenging for kids, especially those who need plenty of movement throughout the day.
During road trips, plan regular opportunities to get out, stretch, walk, jump, or move. At the airport, look for opportunities to walk around before boarding when appropriate.
Even a few minutes of movement can help break up a long period of sitting and give your child a chance to reset.
5. Give Kids a Job
Kids don’t need to be entertained every second of a trip. Giving them a small job can help them feel involved and give them something predictable to focus on.
Depending on their age, they might carry their backpack, help check items off a packing list, choose a snack, look for a specific landmark, or help find the family’s gate.
Participation can turn “we have to travel” into “we’re doing this together.”
6. Don’t Forget About Downtime
The holidays can be busy, exciting, and LOUD.
Between traveling, visiting family, holiday events, meals, and unfamiliar environments, kids may need more downtime than usual. If your child becomes overwhelmed, irritable, extra silly, or suddenly needs a break, it may be their way of communicating that they’ve had enough.
It’s okay to step away from the activity, find a quieter space, or have some calm time back at your accommodations.
7. Remember the Power of Co-Regulation
The holidays can be overstimulating for kids, but let’s be real, they can be a lot for adults, too! Being the one in charge of navigating crowded spaces, changing plans, family gatherings and dynamics, while also keeping everyone fed, happy, and where they need to be can be a lot to manage.
That’s where co-regulation comes in.
Kids often look to the adults around them for cues about how to respond to a situation. When you stay calm, acknowledge what your child is experiencing, and help them find a way to feel safe and settled, you’re providing support for their nervous system while they work through the moment.
And co-regulation doesn’t mean you have to be perfectly calm all the time. If you’re feeling overwhelmed, it’s okay to pause, take a breath, ask for help, or step away for a moment. Taking care of your own needs is part of supporting your child, too.
Sometimes the most helpful thing you can do during a busy holiday moment isn’t finding the perfect strategy. It’s simply being there, slowing things down, and reminding your child, “I’ve got you. We’ll figure this out together.”
8. Expect Some Flexibility
Even the best-laid travel plans can change. Flights get delayed. Traffic happens. Dinner may not go according to plan. Your child may refuse the food you packed specifically because you thought they would eat it. We’ve all been there!
Take a breath. Your holiday does not have to go perfectly to be a good one.
Think about your child’s needs, choose the strategies that are most helpful for your family, and give yourself permission to adjust along the way.
Traveling With Kids Doesn’t Have to Be Perfect
The goal of holiday travel isn’t to prevent every meltdown, sensory challenge, or unexpected moment. It’s to give your child the support they need to participate in the experience as successfully as possible.
A little preparation, familiar routines, sensory supports, movement, co-regulation, and plenty of flexibility can make a big difference.
And remember: sometimes the best holiday memory is the unexpected one.
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