OK, I have eight kids and a husband who’s an airline executive, and I’ve traveled extensively for three decades. Now that I’m sober, the whole world looks different—I get to connect with my family and experience new and familiar places with sober senses, and it’s just the best. I wouldn’t trade even my best days traveling as a drinker for my worst days traveling sober, that’s for sure.
That being said, here’s a list of 25 travel hacks for sober travel, incorporating your suggestions and a few extras to help you feel prepared, comfortable, and empowered while on the go:
1. Weather Check
Always, always check the weather before you go. If you’re packing a few weeks ahead, look at the seasonal averages for the destination. Pack accordingly, but include a couple of items for alternate climates—just in case.
2. Travel Jacket with 10,000 Pockets
Invest in a jacket with multiple secure pockets for essentials like chargers, snacks, and recovery materials. It can look a little Dick Van Dyke in “Mary Poppins” if you don’t distribute the weight properly, so fill it while wearing it to ensure balance. (Pro tip: this isn’t the place for your heaviest items.)
3. Carabiners, Zip Ties, and Extra Battery Chargers
Battery chargers are a no-brainer—stash them everywhere. (However, be sure to check TSA for the most up-to-date rules on how many you can bring on board.) Zip ties and carabiners, however, are the unsung heroes of travel. From fixing wardrobe malfunctions to improvising towel hooks or repairing a broken suitcase, these tools let you channel your inner sober MacGyver. (Pro tip: If drunk, do not, under any circumstances, attempt to use the carabiners as earrings. Just passing that along as a friend.)
4. Vicks VapoRub
For me, Vicks is magic. It’s like my version of Windex in “My Big Fat Greek Wedding.” (It’s fair to say I’m a bit obsessed with the lavender-scented Vicks in particular.) Not only can it block gross smells (like your airplane seatmate who opted for the bean burrito meal), but it can also serve as a grounding scent in triggering environments like bars or parties. A little tin goes a long way.
5. Liquids, Creams, and Gels, Oh My!
TSA’s 3-1-1 rule isn’t going anywhere in the U.S. at the time of this writing, but I’ve heard rumors this may change in some places during 2025. Always check TSA rules for the latest info (tsa.gov) or dhs.gov for international trips if you’re based in or headed to the U.S. (Pro tip: Avoid Heathrow if you value your expensive toiletries—their security rules seem to change daily, rarely in your favor.) The good news? Almost everything comes in stick or powder form now, and you can always purchase items upon arrival.
6. Compression Socks & Slippers
Yes, this sounds like a Golden Girls episode, but compression socks are lifesavers on long flights. Slippers are a treat for your feet, especially in coach. Just make sure they have traction or plastic soles—airplane lavatory floors are not your friend. You’re welcome. #yesthatispee
7. Happy Feet
If you’re over 40, ditch the “Sex and the City” stilettos—you won’t last more than a photo op. Just Photoshop the Manolos into the pic later. Trust me, it’s the easier, softer way. Comfortable shoes = emotional stability.
8. Communication & Connectivity
Before international trips, set up your phone plan and pack an extra SIM card. Call your carrier to avoid a shockingly high bill later. (Pro tip: Let your sponsor know where you’re going and ask if they’re open to hearing from you at odd hours due to time changes—just in case you need to reach out.)
9. Emergency Info
Consider going analog with this at some level—passwords tend to escape me when I’m stressed. A little emergency info tucked on a carabiner inside a jacket pocket can make all the difference if your phone dies or your passport is stolen. Figure out whatever safety or emergency system works and … do you, Boo.
10. Travel Massage Gun
This is a luxury item, and Rick Steves would disapprove (he’s a chronic light packer), but a small massage gun is totally worth it for domestic travel. Perfect for long flights, lumpy beds, or sore muscles. It’s knot optional. (See what I did there?)
11. Journaling Supplies
Even in the digital age, a small notebook or a few pages of paper can be invaluable for jotting down emotions or quick notes. I’m not talking about a massive Trapper Keeper or a stack of greeting cards—just a little paper.
12. Grounding Object
Pack something sentimental—like a sobriety coin or favorite crystal—for a quick reminder of your progress in recovery. Most of us with some sobriety don’t think of a drink as a solution to problems anymore, but you just never know what lies ahead and sometimes we just need a little reminder.
13. Guided Meditation Downloads
Download (don’t just bookmark) your favorite meditations in case WiFi or connectivity is elusive. Accessing tracks offline can be a sanity-saver. Also, maybe save a few empowering affirmations on your phone’s home screen to stay present during tough moments.
14. Recovery Apps
Download apps like Meeting Guide, Everything AA, or Sober Grid for access to literature, meetings, and support. Some of my favorite 12-step meeting experiences have involved random meetings in other places. If going to different meetings feels unsafe or if meetings are not your jam in general, consider creating a folder in the notes section of your phone and copy and paste your favorite prayers, quotes, podcasts, or recovery-related sayings. Sober Curator Pro Tip: Newly Sober? There’s An App for That! 9 Apps That We Think Are Worth Checking Out
15. Portable Safe
A small, slash-proof case with a lock is great for passports and valuables. Leave the expensive jewelry at home—it’s seriously not worth the stress.
16. Wearable Blanket Scarf
A merino wool or cashmere scarf doubles as a pillow, blanket, or extra layer. This is such a lifesaver on a chilly airplane or if you need something to grab quickly to throw around your shoulders to enter a temple or place of worship in another country. (i.e. Don’t attempt to walk into the Vatican in your bro tank. Just … don’t.) Bonus: those fabrics are lightweight. (RIP, Old Navy Performance Fleece.)
17. Snacks in Dual-Purpose Bags
Bring sober-friendly snacks in resealable bags that can double as wet bags later. I’m not talking like an entire Honeybaked Ham here; I’m simply saying grab a Ziploc bag and toss a couple protein bars in it with some hydration powder packs and call it good. (Admittedly, it’s true: I’ve become my grandmother because I never pack anything that isn’t dual-purpose.) Make fun of me all you like, but when we’re going somewhere together someday, and you find yourself with a wet swimsuit or needing to keep something dry, don’t even think about asking me for a Ziploc bag. Consider yourself dead to me. (Alright, I’m full of it. You know I’ll give you one.) But still. Try to BYO.
18. Adopt Elite Label-Junkie Status
Use brightly colored tags for quick bag identification. Label your travel jacket pockets, e.g., nighttime items in the blue-zipped pocket, daytime in yellow. Make it easy on yourself so you’re not digging for 20 minutes to find your lip balm. Just reach for the pink zipper pull (or whatever color!) and boom. No more pocket scavenger hunts. Less stress=YOU stress less! (Try saying that 5 times fast … )
19. Anxiety Busters
Lavender or peppermint scents are game changers (remember the Vicks VapoRub? It smells like eucalyptus, and you can also purchase it in lavender) AND dual purpose, who doesn’t love that?! Also, disposable mini ice packs are lifesavers for anxious moments when applied to the back of the neck. (I’m talking about the ones used for injuries or at the doctor’s office … you can purchase a whole box of them on the cheap.) Front and center on your home screen or wherever you have written your emergency phone numbers, write down tactile anxiety busters that work for you, like tapping or box breathing, to remind yourself of these anxiety rescue tactics to use in a pinch.
20. The No-Brainer: Noise-Canceling Headphones
This is non-negotiable. Try one flight plus a crying baby, or a hotel room plus a party blasting Snoop Dogg in the adjoining room, and you’ll instantly see why they are a must-have item. Backup earbuds are also a good idea—just in case.
21. All-Weather Pen
Hello, I know it’s the age of technology, but you still need a pen, trust me! Whether you’re at customs or labeling luggage, you’ll need a reliable, all-weather pen. Dr. Seuss would approve: “It works in the rain, it works on a plane …”
22. Cash is King
Keep about $100 in small bills stashed in a small, zippered part of your jacket, crossbody, or whatever you use where you can keep it secure. When you need cash, ATMs are usually inconvenient and expensive.
23. Get Physical Like Olivia Newton-John
Become one of those people: stretch, walk, or do yoga in the airport. Keep your blood flowing and stress levels low. Just … please don’t wear a thong leotard.
24. HALT
Hungry, Angry, Lonely, Tired. Check in with yourself during delays or jet lag. Splash a bit of cold water on your face, close your eyes, put a hand on your chest, and take a deep breath. Be in your body and do a super quick body scan. Exercise self-compassion by specifically asking yourself: “Have I eaten recently? Am I angry about something? Am I feeling alone? Am I just really tired?” Meeting these basic needs helps keep you grounded.
25. Be Open to Change
Stay flexible. Backup plans are smart, but with an adventurous spirit and a good attitude, you cannot lose! Remember that sometimes detours become the best part of the trip—especially with the right mindset.
There you have it! Sober travel is one of the great joys of recovery—if only because you’ll actually remember everything. When adversity strikes, and it will, remind yourself that it’ll pass. Take a deep breath, use your tools, and know you’ve got this!
SOBER UNBUZZED FEED: This is a collection of 25 Lists, each featuring 25 inspiring ideas, actions, and motivations to guide you towards being your best sober self in 2025.
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