I remember my first big work trip. I packed a whole separate bag just for my workout gear, skincare routine, and a career development book I was definitely going to read. Spoiler: the only things I actually pulled out of that bag were the robe and slippers. And maybe the emergency snacks. Turns out, midnight fries are a lot more appealing than midnight yoga.

Work travel can be exciting, but it also has the potential to throw off your routines and blur the line between work and personal time. The key to thriving on work trips, I’ve found, is intentionality—finding small ways to stay grounded, energized, and connected to yourself, even when your schedule is packed. If your trip is full of group time or social battery “on” time, make sure to plan for solo ventures or activities to recharge your batteries on your own.

In this week’s post, we’ll cover simple but effective ways to balance work obligations with personal well-being while traveling.

1. Set Intentions for the Trip

You can’t be successful if you don’t know what true balance looks like for you. So, before you leave, decide what that looks like—whether it’s maintaining workouts, getting enough rest, or carving out solo time.

Tips:

• Identify 1–2 non-negotiables to prioritize (e.g., morning journaling, an evening walk, or calling loved ones back home).

• Plan for when you’d like to accomplish these things so they don’t get lost in the hustle and bustle of the trip.

• Be realistic—if you have a late event one night, it might not make sense to hit the gym after or catch up with your mom, unless she’s like mine and is in an earlier time zone.

The key is balance: you may not complete all your dream tasks each day, but you can definitely sprinkle them throughout the trip.

2. Master the Art of Packing for Work + Personal Life

We’ve all been guilty of packing for a fantasy self that never quite shows up. You know, the one who wakes up at 5 AM to run five miles before flawlessly executing a 12-hour workday.

Instead, pack for the amazing you that you are, so you can show up as him or her, regardless of the city you wake up in.

Tips:

• Bring a small comfort from home (e.g., a candle, cozy socks, or a silk pillowcase).

• My travel essentials: slippers, silk robe, sleep mask, silk hair tie, and a travel yoga mat.

• Pack a “wind-down kit” with skincare, a book, or anything that helps you decompress after a long day. Recently, I’ve added a travel sleep spray and an essential oil to help lull me to sleep.

3. Be Intentional with Your Mornings and Evenings

It’s tough to be away and maintain a routine. The trick? Choose something you can do regardless of where you are, or something special you only do when you’re away.

Morning Tips:

• Try waking up 30 minutes early for a mindful start—stretching, sipping coffee slowly, or enjoying quiet time before the workday.

• A slow cup of coffee with a view is essential. Even if it’s just of a different city’s skyline.

Evening Tips:

• Avoid overworking late into the night.

• Set a hard stop or time limit for catching up on work.

• Do something that signals “me time” (watching a show, taking a bath, reading).

• Carve out one solo meal—lunch or dinner—to unwind and reflect. Even if museums and shops are closed, trying a local restaurant is still a taste of the city’s culture.

4. Maintain Movement and Wellness

If workouts are important to you, schedule them like a meeting.

Tips:

• Book hotels with fitness centers whenever possible.

• Walk around the neighborhood or use fitness apps for short guided workouts.

• Hydrate more than you think you need to. Flights and long meetings can dehydrate you fast.

• Keep changes in elevation, humidity, and climate in mind. I once went to Denver for a Red Rocks concert and suddenly couldn’t breathe because of the elevation change.

5. Create a Sense of Home, Wherever You Are

Home is where the WiFi is, and a hotel is no different.

Tips:

• Make your hotel room feel cozy by unpacking your bag, lighting a travel-sized candle, or playing your favorite playlist.

• Bring a familiar bedtime routine to help you sleep better (lavender spray, white noise app, etc.).

• Play a guided meditation to help you sleep and drown out unfamiliar sounds.

• If the city is new to you, carve out time to explore—even if it’s just a 30-minute walk for fresh air or trying a local restaurant.

6. Set Work Boundaries While Traveling

It’s necessary to be intentional with where you work versus where you rest. For me, working from bed is a hard no. I need that clear separation to keep my brain from buzzing all night.

Tips:

• Whenever possible, separate work from rest.

• Be clear about your availability—if evenings are yours, communicate that you’ll be offline after a certain time.

• Take intentional breaks between meetings or work sessions to reset your energy.

7. Make Time for Joy and Connection

Whether you’re traveling with colleagues or solo, build in moments of joy.

Tips:

• If you’re with colleagues, balance work talk with fun moments—grab coffee, explore a local spot, or enjoy a team dinner.

• If you’re solo, call a friend or family member to stay connected.

• Romanticize the experience—order a fancy coffee, sit outside and people-watch, or treat yourself to a local dessert.

Mindful Moment:

Work travel doesn’t have to mean neglecting yourself—it’s about small, mindful choices that help you feel more at home on the road. By prioritizing intentionality, routines, and small moments of joy, you can create a sense of balance—even in a packed travel schedule.

What’s your favorite way to unwind on a work trip? Drop a comment and let’s chat!

Mindfully,

MK