Traveling for business can be very challenging on multiple levels. It can drain you both physically and mentally. Oftentimes, business travelers find that their habits or routines while on the road are opposite to those they have at home. 

To have success on the road, it is very important to have a plan. There are daily habits that can  help you feel more empowered and improve your performance while on the road. 

In his book, Elite Road Warrior, Bryan Paul Buckley presents six energy habits to help you plan for success on the road. He breaks these into two categories: physical energy habits and mental energy habits.

Physical energy habits include:

Maintaining good physical habits while traveling is very important so that energy can be maximized. It is important to move as much as possible. This could include standing during meetings and taking breaks to stretch or walk or walking while on phone calls. Don’t let yourself sit for several hours. 

Fuel refers to the water amounts and foods that you are consuming. Drink plenty of water each day to stay hydrated. This should include drinking a glass of water first thing in the morning to start the day because you’ve lost water overnight and also drinking a glass of water with each alcoholic beverage that is consumed. Foods should be healthy and should include something clean and green. 

Finally, rest is vital so that you can perform at peak levels. Be sure to focus on the quality and quantity of your sleep. Rest includes getting unplugged, so find time to take breaks of varying lengths or activities. These could include taking a few minutes, a medium-size break, or a longer time to stretch or go for a walk. Make sure you get enough rest to stay charged and be able to focus on your work.

 Good mental energy is a key part of any business person’s day so they can stay sharp and be healthy on the road. The three mental energy habits are to perform, develop, and connect. 

Performing refers to having a plan for how your day will go and having ideas to work around distractions that will come up. It includes blocking out time to focus on your work through various methods...possibly something such as the Pomodoro Method in which you have scheduled work times as well as time for breaks built in. It is also important to consider energy levels at this point and recognize that sometimes your planned work must be adjusted to energy levels.

 Developing refers to getting better at who you are and finding something you enjoy and want to learn. You need to create time to be able to develop and process key ideas and concepts. This habit also includes practicing gratitude so you can think about for whom or what you are grateful. 

 Connecting refers to being fully present with the people who mean the most to you. This means checking in with coworkers and family back home but also having a plan to do so. It needs to be convenient for both you and those to whom you are reaching out. And, most importantly, you must be committed to doing this, even if you are having a bad day.

Being a healthy business traveler is possible! Try incorporating some of these habits into your next business trip and build on them as you go along. Your road to success is straight ahead of you; with some careful planning, your journey can be a healthy one!