ADHD and Driving: 7 Tips That Will Keep You Laser Focused 

AcademicAlly, LLC: February 19, 2024

Driving for teens is a time when getting behind the wheel feels like they just won the lottery, except the “jackpot” is a tank of gas and a playlist of awesome songs. The freedom and mobility that come with the experience is irreplaceable, and frequently serves as a powerful outlet to release stress and pressure from the daily grind. At the risk of sounding like an old-timer, driving today is not like it was when we first got our driver’s licenses. Yes, the rules of the road still apply, but the obstacles to a safe journey have multiplied in number and complexity. ADHD and executive functioning skills only compound the situation. 

Turning our attention away from our own young drivers for just one minute, let’s examine the road in front of them. Digital signs are eye-catching and can draw the driver’s attention away from the road and traffic. As a passenger in the car, have you ever noticed how many drivers are holding their phones in their hands as they operate their vehicles? Yes, phones can be helpful for getting directions, providing music, and communicating with others, but they are also extremely distracting, if for no other reason than they take the driver’s eyes and ears away from what is playing out in front of their vehicles. Drivers have become increasingly impatient. A slight delay at the changing of a red to green light can result in a startling blast of the horn behind you. Driving within the speed limit can incite some drivers. And while it may be unusual, confrontations involving one party exiting their car to verbally assault another driver are starting to happen more frequently. All of these circumstances can cause the most experienced of drivers to feel uneasy and very distracted. 

Switching back to our young pilots, the driver who struggles with focus and attention faces his or her own challenges. Ruminating thoughts about events that took place earlier in the day can be enough to pull this individual’s attention away from the road in front of her. Passengers who are joking around, talking animatedly, or whose mere presence in the car can distract the driver too. Music on the phone or radio is soothing for some but will divert attention for others. And the phone?!?!? Notifications about texts, emails, SnapChats, Instagram posts…. the list of phone-related culprits goes on and on.

Here’s the thing:

there are many steps our young drivers can take to increase their focus. Here are some preventive steps that will improve attention while driving:

Medication:

there is no denying that medication can be a helpful tool to aid attention. Nowhere is that more evident than when someone is behind the wheel. So, if you are taking medication for attention, make sure you have taken your dosage before you enter your vehicle.

Plan your journey: 

Destination: Where are you going now? Do you know your route? If not, map it out on Google Maps before you start to drive. There is nothing worse than a lost driver who clogs their lane of traffic, putting everyone, including themselves, at risk for an accident. 

Construction: Is there any construction on your route? Take measures to ensure you have an alternative route. 

Timing is everything: before you plan your trip, determine how much time you need to get from one point to the next so that you are on time. Speeding to make up for a late departure is another contributing factor to traffic accidents.

Weather: what is the weather forecast? If it is raining or if there is snow, add extra time and care so you reach your destination safely.

Check your car:

You may be ready now, but your car may not be ready to go. Take these precautions to make sure your car is in driving condition:

Check the tires for accurate pressure.

Do you have enough gas?

Are your doors closed-no joke, I have a colleague whose client forgot to shut the car door and it was ripped off the car when she drove vehicle drove by a truck on the way to school!

Adjust your mirrors and seat: make sure your rearview and sideview mirrors are all positioned to your liking before you put your car into drive. Make sure you can comfortably reach the pedals without straining or cramming your knees underneath the dashboard.

Climate control: make sure you are comfortable with the temperature in your car. This includes any heating features in the wintertime like your seat and steering wheel settings.

Buckle up: once you are ready to drive, put that seatbelt on.

Minimize your distractions: 

Music: preferably, turn off the music, but if you must have it play, keep it at a low volume so you can hear other vehicles and emergency notifications around you.

Passengers: keep the number of passengers in your car to a minimum. Set the rules for behavior before you drive: low voices, remain seated, leave the radio/music alone.

Food: do not eat while you are driving. Have a snack or a meal before you head out on your journey.

Phone: set your phone to airplane mode to eliminate alerts, texts, and phone calls. Alternatively, place the phone in your trunk so you cannot hear the notifications. Everything will be waiting for you once you safely arrive at your destination.

One of the most important steps you can take is to keep your eyes on the road. It sounds so simple, but things happen quickly. The road in front of you is an evolving landscape; it only takes a split second for a cat or deer to bolt into the street, a fellow driver to lose their bearings and slam on the brakes, or a light rain to transition into a thundering downpour. If you are not prepared for these transitions because you glanced at your phone during that one second, or because you reached down to grab the French fry you dropped on the floor of the car, the consequences could be serious.

Driving is a journey, and so is mastery of focus. With practice and determination, these strategies will have your attention glued to the road and your surroundings in no time!