What I Pack in My Medical Bag as a Disabled, Neurodivergent 27-Year-Old

Living with multiple conditions means I never quite know what each day will bring. It’s taken me a long time to accept that I need extra tools and aids every day to survive, but creating a medical bag has been one of the most supportive steps I’ve taken for myself. Now, instead of constantly worrying about what I might need if symptoms flare up, I know I have what helps me most right by my side.

In this post, I’ll share what I pack in my medical bag, why these items matter, and how they help me manage life with conditions like ADHD, autism, POTS, chronic pain, and more. My hope is that it gives you some inspiration for building your own kit, whether you’re managing health conditions, neurodivergence, or just want to feel more prepared.

Disclaimer: I’m not a medical professional. Everything shared here is based on my personal experiences and needs. Please consult a health professional before making decisions about medical care.

To Start 

The very first step is to find yourself a bag that you love and that brings you happiness. If you’re going to carry it daily, it should feel like yours. I chose the Patisserie Padded Essential Makeup Pouch from The Flat Lay Co. because it’s practical, roomy, and makes me smile whenever I use it. (The little croissant keyring is just too cute!) 🥐

I also added a medical bag keyring tag, so it’s clear to others what the bag is for in case I ever need assistance. This tiny detail helps me feel safer and ensures my bag can be identified quickly in an emergency.

Medical & Health Essentials

The most important part of my bag is the medical gear I can’t go without. For me, that includes prescription medication and items I need daily.

Depending on your health, your essentials might look completely different, for me my bag includes:

• Portable fan
• Oximeter
• Medication
• Electrolytes
• Sunflower Lanyard
• Fidget/Stim toys
• Loop earplugs
• NKS Radar key

Think of this section as the “non-negotiables”, the things that make daily life safer and more manageable.

Neurodivergent-Friendly Supports

Because I’m autistic and ADHD, I also pack items that help with focus, regulation, and sensory comfort, for example: 

• Noise-cancelling headphones or earplugs.
• Fidget toys or stim items. 
• Sunglasses or tinted overlays.
• A planner, sticky notes, or time-management tools.

For people with dyslexia, overlays, voice-to-text tools, or reminders can be lifesavers. (I’ve written a whole blog post about late-diagnosed dyslexia, you can read it here!)

Accessibility & Practical Items

Life with fluctuating conditions means preparing for the unexpected. I often keep:

• A reusable water bottle (hydration is a must for POTS, chronic fatigue, and bladder health)
• portable mini fan
• Snacks that are safe and easy on my stomach.
  
• A notebook and pen

For those with anxiety and/or depression, you might also carry grounding tools, journaling supplies, or calming aids (lavender roll-on, stress ball, playlists).

Technology & Apps

Alongside physical items, technology is one of the most important parts of my daily toolkit. Having the right apps and digital supports helps me stay safe, organised, and calm. Some of my essentials include:

• Medical ID / Emergency Apps – to make sure first responders or strangers can quickly access vital health info in an emergency.
• Reminders & Alarms – I use them for medication, hydration, rest breaks, and appointments.
• Notes & Organisation Apps – keeping track of symptoms, to-do lists, and daily structure is so important for managing ADHD, chronic pain, and brain fog.
• Calming & Grounding Apps – breathing exercises, white noise, or meditation apps help with anxiety and overwhelm.
• Accessibility Features – text-to-speech and speech-to-text tools are a lifesaver for dyslexia and fatigue days.

Other apps like What3Words, Flush, Autistica Tips Hub, Plant Nanny and Twinkl Symbols are also very useful. 

Having these digital tools means I’m not just carrying my medical bag, I’m carrying a whole support system in my pocket. These are just suggestions, not everything will work for everyone, but you might find something here that makes your days a little smoother and brighter.

Why It Matters

Everyone’s body and brain work differently, so everyone’s medical bag will look different too. The point isn’t to have a “perfect” bag. It’s to create something that helps you feel safe, prepared, and supported in the world.

💬 Do you keep a medical or support bag with you? I’d love to know what’s inside yours, let’s share tips in the comments!