How to build real rest and recovery into your next work trip

Business travel is often seen as glamorous—whether that’s new destinations, exciting opportunities, or packed itineraries of fun and adventure. I was certainly looking forward to all of these things when I began working with national and international companies. Unfortunately, once we actually start to go on these trips, the reality looks different. It’s long flights, disrupted sleep, constant stimulation, and very little space to recharge.

Over time, this can leave us running on empty. As a result, decision-making, creativity, and well-being all suffer. Rest and recovery on work trips aren’t luxuries. They’re necessities if you want to stay at the top of your game. When we travel without recharging, our energy debt compounds. We need to treat recovery as part of the trip so we can win the business and avoid burnout.   

Here’s how you can build real rest and recovery into your next business trip from someone who’s currently writing this in a hotel room in Melbourne, Australia, at 5:45 a.m.

Reconnect to recharge

This week, I flew to Sydney for a meeting with LinkedIn. It would have been easy to put my head down, follow the arrows through the airport, and dive straight into emails before the meeting.

But I’ve had a hectic month. I launched my book and rolled out our Employee Empowerment Program. I realized I needed to recharge my batteries before I walked into the LinkedIn headquarters if I wanted to be on my game. So, I made a deliberate choice. I went for a walk, swapped the hamburger for salmon and salad, and sat barefoot on the grass in the sunshine, overlooking the Opera House.

Now, this wasn’t about “time off work.” It was about energy management. I knew that I had a big week ahead, so I created the space to reconnect and recharge. That’s the shift we need to make. We need to treat recovery as an essential part of the trip rather than something we squeeze in between meetings.

Here are some tips and tricks from a fellow traveller:

1. Redefine downtime as a leadership strategy

We often believe recovery is passive, but real recovery is strategic. Leaders who prioritize well-being know that rest fuels focus, emotional intelligence, and decision-making. Before your next trip, plan your recovery moments like you plan your meetings and add them to your calendar. This reframes recovery from “bonus time” into an essential leadership practice.

2. Protect your sleep like it’s a meeting

Sleep is one of the most underrated productivity tools that we have. Jet lag, late dinners, and device use often strip quality rest from work trips.

To reset your body, choose light exposure wisely. Morning sunlight helps your circadian rhythm adjust faster. Do your best to create a hotel sleep ritual— whether that be a sleep mask, stretching, or avoiding screens an hour before bed. Say no when you need to. Skipping one late-night drink can mean sharper thinking in tomorrow’s negotiations. Sleep doesn’t waste time. It’s a performance tool.

3. Move, but don’t overtrain

Many leaders hit the hotel gym hard to compensate for travel fatigue, but intense training while jet lagged can backfire. Instead, think movement, not punishment. That might mean walking between meetings, if possible, or doing a short mobility routine in your hotel room. If you have access to green spaces, consider doing your exercises outside.

4. Fuel for energy, not just convenience

Airport snacks and hotel buffets rarely support recovery. Nutrition on the road often means quick fixes, but thoughtful choices pay dividends.

Start by paying attention to your hydration. Dehydration can mimic fatigue. Try to stick to light dinners, as heavy meals late at night can disrupt your sleep. And as much as you can, try to opt for whole foods. Food can be your fuel for clarity.

5. Build in micro-recovery

Recovery doesn’t happen overnight. Small pauses throughout your day can reset your energy. Before key meetings, try 60-second breathing resets. Take short tech-free breaks. When you’re in taxis and waiting lounges try reflection instead of email. These micro-recoveries keep your battery charged.

6. Connect to people and places

Recovery isn’t just physical. Connection to people and the environment is deeply restorative.

Be sure to schedule at least one social catchup a week. Or if you’re feeling a little drained by social interaction, explore your surroundings. Take a walk through your nearest park, a waterfront, or a new part of town. Connection grounds you, combats loneliness, and creates moments of joy that buffer against stress.

7. Debrief and recover on return

Too many managers land home and rush into the next workday. Block half a day post-trip for recovery and reflection. Journal insights, reconnect with family, and allow your body to reset.

Business travel will always have its challenges, but weaving in intentional recovery transforms it from an energy drain into an opportunity for resilience. Leaders who travel well don’t just survive their schedules; they thrive because of them. The question is not “How much can I push through on this trip?” but “How can I return with more clarity, connection, and energy than when I left?” Real rest and recovery aren’t indulgences, they’re your competitive advantage.

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