Point of view-Solo female travel with neurodiversity.

An Interview with Pauline Hogarth

 

Solo female travel is often seen as a path to freedom and empowerment, but what happens when you add the layer of traveling with a disability or neurodiversity?

 

In this conversation from my Wanderlust Solo Women Travel – Unscripted podcast, I sat down with Pauline Hogarth, a project manager in the UK ambulance service, Chair of the Staff Disability Network, and Deputy Chair of the National Ambulance Disability Network, and part of our Women’s Wanderlust Solo Travel Tribe.

We dive into practical solo travel solutions, and informative practical approaches to solo travel, emphasizing the importance of planning, flexibility, and self-awareness. We explore how project management techniques can help travelers, especially those with disabilities, navigate their journeys more effectively.

Our conversation also touches on the significance of safety, accommodation choices, and coping with sensory overload while traveling. Pauline shares her personal experiences and insights, encouraging travelers to reflect on their travel goals and lessons learned.

We touch on important points such as:

• neurodiverse solo travel

• travel tips for women with ADHD

• autism-friendly travel for women

• neurodiversity and travel confidence

• accessible travel for neurodiverse women

 

Pauline only began traveling in 2022 when she visited a friend in America, and since then, she’s been to 20 countries, catching the travel bug in full force. Along the way, she’s developed some practical, thoughtful approaches to traveling with disabilities and neurodiversity’s, while still keeping her sense of adventure alive.

Here’s part of our conversation from my podcast interview with Pauline …..

 

 

 

 

Pauline, welcome! I’m so glad to have you on the show today.

Pauline: Thanks, Gina — I’m really looking forward to chatting. It’s great to be representing the UK in your travel community!

We always start with a fun icebreaker: if you could travel anywhere in the world purely for the food, where would it be?

Pauline: Oh, that’s tough because I’m such a foodie! I’d say Thailand. The flavors, the ingredients, the passion in Thai cooking — it feels brave and different. I haven’t been yet, but I’d love to throw myself into that experience.

Gina: That’s such a good choice! And when you do, take a cooking class — it’s one of the best ways to break down any fear of ingredients or allergies and really immerse yourself in the culture.

You work extensively in disability networks. How has that shaped the way you approach travel?

Pauline: A lot, actually. As a project manager, I use organizational tools to help me plan my trips around my own needs. For example, I’m autistic and have hypermobility, and project management gave me strategies to cope.

One of my favorites is the MoSCoW method — Must, Should, Could, and Won’t.

• Musts are the absolute non-negotiables of a trip.
• Shoulds are important but flexible.
• Coulds are nice-to-haves if time and energy allow.
• Won’ts are firm boundaries. For example, when I went to Rio, going into the favelas was a clear “won’t.” That made my priorities clear and kept me safe.

It sounds geeky, but it really helps avoid overwhelm and keeps things flexible.

That’s such a practical approach. A lot of women feel pressured to tick off everything because of what other people are doing on social media.

Pauline: Exactly! You don’t have to do what everyone else is doing. Your needs are different. For instance, when my knees were bad, I couldn’t do the Two Brothers hike in Rio. Instead, I booked a helicopter ride and still got an incredible view. It’s about finding alternatives that work for you.

I love that. And it ties into purposeful travel, asking why you want to do something in the first place.

Pauline: Yes. I use a tool called the “Five Whys”, ask yourself why you want to do something, then keep asking “why” to each answer. By the fifth, you’ll know the real reason. Often, it’s not about the activity itself but the feeling you’re chasing. Once you know that, you can find other ways to meet that need.

Let’s talk about flexibility. How do you manage energy and health conditions while traveling?

Pauline: With hypermobility, you don’t always feel pain until it’s too late. So I plan intentional breaks, stopping for coffee, people-watching, taking photos, or just lying down. Sometimes I split my day: sightseeing in the morning, rest in the afternoon, then dinner out.

The key is giving yourself permission to rest without guilt. You’re not failing your trip, you’re making it sustainable.

That’s so important. I’ve learned to build in free days on my own trips too, otherwise you burn out.

Pauline: Absolutely. I never book excursions for the day I arrive or the day I leave, and I always keep a “slush day” at the end, a day to wander, shop, or simply relax. Trips don’t need to feel like supermarket sweep, where you’re rushing to tick everything off!

You mentioned Rio earlier. That can be an intense destination. How did you navigate safety concerns there?

Pauline: Preparation was key. I researched accommodation, joined Facebook groups, and chose to stay in Ipanema rather than Copacabana, even though it cost more. Safety isn’t an area to cut corners.

One practical tip? I used a runner’s belt under my clothes for essentials instead of carrying a bag. It gave me peace of mind. And I paid attention to local updates; if something didn’t feel safe, I adjusted my plans: flexibility and gut instinct matter.

Brilliant. And what about accommodations in general, any advice there?

Pauline: Location is everything. It’s better to pay a little more and stay central, near transport hubs, than be stuck in a cheap but inconvenient spot. I call it the battle between “thrifty me” who books, and “comfort me” who has to live with the choice! Lesson learned: future trips are always better when I remember what worked and what didn’t.

 I love that,  it’s all part of learning and evolving as a traveler.

Pauline: Exactly. Solo travel is about exploration, but also about honesty with yourself. Know your limits, build around them, and don’t be afraid to do things differently. That’s where the joy lies.

 

 

 

 

5 awesome key takeaways from our conversation:

 

1. Plan with purpose (MoSCoW + Five Whys): Prioritize Must/Should/Could/Won’t and ask “why?” repeatedly to beat FOMO and set clear, flexible priorities.
2. Design for variable energy & pain: Build in intentional breaks, split days (morning out/afternoon rest), keep a pre-departure and pre-flight “slush day,” and give yourself permission to pause.
3. Safety starts with location & simple gear: Invest in central, well-connected areas; use low-profile carry (e.g., runner’s belt, RFID sleeve); adapt plans to local intel and trust your gut.
4. Tame overwhelm with systems & anchors: Treat the trip as a process, pre-plan in apps (e.g., itinerary tools), color-code a simple schedule, keep confirmations as screenshots in one folder, mind time zones, and anchor each day with a small routine (like breakfast in the same spot).
5. Redefine “success” on your terms: Swap activities when needed (helicopter view instead of a tough hike), skip what doesn’t serve you, and do a quick “lessons learned” after each trip to make the next one better.

 

 

Final Thoughts

Pauline’s story is a powerful reminder that solo travel isn’t about copying what everyone else does,  it’s about crafting an experience that works for you.

Whether that means building in rest days, using project management tools to plan, or simply saying “no” to activities that don’t align with your needs, travel becomes richer when you listen to yourself.

Ever persons journey is different, so use tools that make it easier for you!

As Pauline says: “You don’t have to do it the way everyone else does it. The beauty of solo travel is exploration, this is about what works for you.”

You can watch the full interview with Pauline on my Wanderlust Solo Women Travel – Unscripted YouTube channel.

 

 

 

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