Self-Care While Traveling: 15 Easy Tips to Feel Good Anywhere in the World

It’s so easy to feel disconnected from our bodies while traveling — especially if we’re used to a specific self-care routine that makes us feel so good at home.

After a few days packed with sightseeing and indulging in food, we feel sluggish, bloated, and our sleep schedule is a mess. Sometimes it feels like all the progress we’ve made with our health and wellness has just… vanished.

I’ve been there many times. But while living in Bali, I realised that you can create that comforting “at home” feeling, anywhere, because it simply comes from carving out time for you only.

Self-care while traveling doesn’t have to be complex, and in this post, I’ll share 15 easy self-care tips for travelers. These simple practices can help you feel more connected and energized—so you can enjoy your trip without counting the days until you’re back home.

Don’t have time now?📌 Save it for later!

1. Intentional Movement

Nope, I’m not saying you need to make time every day for a full 45-minute workout while traveling.

But setting aside even 10 minutes for intentional movement can make a huge difference. The key is to be present and aware that you’re doing something for your body.

When we’re sightseeing all day, we might walk for hours — yet, on a subconscious level, it doesn’t always feel like we’ve done something for our well-being.

What makes a routine so powerful is the intention behind it. Sometimes we feel better, more confident, and more connected to ourselves simply because we showed up for our body — not because we’ve already seen results.

Intentional Movement Ideas

• Take a 10-minute morning walk or a short stroll after dinner
• Spend 10 minutes on a yoga mat (or even on the floor) to stretch your legs and back
• Do 3 Sun Salutations before breakfast
• Try some light stretches before bed

2. Connect to Your Body’s Strength

On those days when my arms and legs feel like jellyfish, taking a moment to connect with my body’s strength has been a game-changer. Sometimes I even think, “Do I still have muscles?” — of course I do, I just need to wake them up.

When you’re traveling, your legs might get plenty of action from walking all day, but what about your core and upper body strength?

Reconnecting with your muscles can be so simple: try 10 push-ups, a 30-second plank, 10 squats, or a 30-second glute bridge. These small movements remind you that your body is strong and capable.

Next time you feel sluggish in your hotel room after a day of sightseeing, give it a try. You might find yourself moving more intuitively — and before you know it, you could be doing a full 30-minute, feel-good workout without even planning it.

3. Self-Lymphatic Massages

I know what you’re thinking: “I don’t have time for that.” But hear me out.

I first discovered about self-lymphatic massages while listening to one of my favorite podcasts.

In simple terms, self-lymphatic massages — when done regularly — can help prevent swelling, reduce water retention, improve circulation, and promote relaxation.

This is something you can include in your everyday self-care routine. But it’s so beneficial on the road, when our bodies are often out of sync. Taking a few minutes to help your body release what it doesn’t need is incredibly refreshing — and relaxing after a long day of exploring.

3 Self-Lymphatic Massages For Your Travel Routine

1. Morning: 10-minute stomach massage (you can even do it in bed, and it helps so much with bloating and digestion)
2. Skincare time: 5-minute facial massage to depuff (it works!)
3. Evening: 10-minute leg massage before bed

If you’re curious, check out Detox by Rebecca on Instagram— she explains exactly how to perform these self-massages.

4. Put Your Legs Up on the Wall Before Bed

This pairs perfectly with a leg self-lymphatic massage. After a long day of walking around, exploring, and visiting sights, you might notice that heavy feeling in your legs. That’s often because blood collects in the lower part of the body and takes longer to circulate back up.

Elevating your legs against the wall for a few minutes can help improve circulation and relieve that sense of heaviness and fatigue — making it one of the easiest self-care habits to add to your travel routine.

It’s such a simple practice, yet so often overlooked. You can do plenty of other things while you’re in this position — scroll on your phone, read a book, or plan your next day of travels. Even just 10 minutes before bed can make such a big difference.

5. Keep Eating What Makes You Feel Good

Holidays are holidays for a reason — I’m not here to tell you that during your two-week trip, you need to stick religiously to your regular eating habits and skip all the fantastic local food. Trying the traditional dishes of the place you’re visiting is part of the experience!

That said, you’ll probably agree that after a couple of days of indulgence, you start to feel it — in your body, your energy levels, and even in your bathroom routine. This is especially true if you usually eat healthy at home.

Of course, food availability will depend on where you’re traveling, but keeping things balanced doesn’t have to be complicated. Simply focusing on getting enough protein and vegetables can make a big difference, even on a short trip.

When I first moved to Bali, I missed my veggie-packed salads until I found a few good options. Now, I aim for a 50/50 approach: I enjoy Indonesian food (which is delicious but often full of sauces and oils) while still making sure I get the foods that make me feel good.

And if you’re traveling to Ubud and looking for healthy eats, don’t miss my favorite healthy restaurants in town!

Easy Eating Tips While Traveling:

• Stay hydrated
• Focus on protein to keep you full
• Add veggies to every meal
• Ask for sauces on the side (sometimes they’re very spicy or heavy)
• Have at least one piece of fruit a day

6. Prioritize Sleep (As Much as Possible)

This goes without saying… and I know it’s not always possible. Especially if you’re traveling with friends, of course, you want to make the most of your experiences while you’re away.

The thing about sleep is that when you don’t get enough of it, everything ends up feeling like a burden. Unexpected events (which are common when traveling) suddenly feel like big problems, you crave more sugar, and you end up overloading your system with caffeine.

Not only that, but staying up late messes with your energy levels and your ability to fully enjoy all the fun activities during your trip. Trust someone who had a 9 a.m. snorkeling trip after only two hours of sleep on the first day of the year.

If you can — depending on your travel style — try to avoid too many late nights. And if that’s not possible, at least alternate: one early night, one late night. This way, your body gets the rest it needs.

7. Don’t Overdo It with Caffeine

Did you know our bodies can develop caffeine tolerance in just a few days? That means if, during your trip, you start having 2–3 coffees a day (because of lack of sleep) while at home you’re used to just one, your body will quickly adapt to that higher amount.

The problem? When you get back home and try to return to one coffee a day, it can feel like a nightmare. I’m talking headaches, fatigue, and stronger sugar cravings.

Trust me — I usually have just one coffee a day, and when I skip it (whether I’m cutting back or can’t get one), I feel awful.

That’s one of the main reasons why prioritizing sleep makes your trip much more balanced overall.

Solutions to Avoid More Caffeine

• Swap coffee for matcha: less caffeine than coffee or tea, slower release, no jitters, and less of a crash.
• Stay hydrated — dehydration can make fatigue worse
• Prioritize sleep whenever possible
• Include energy-boosting snacks like nuts, fruit, or yogurt

8. Take Moments Just for Yourself

Have you ever had a day where, after hours of exploring, socializing, and taking in constant external stimuli, you don’t even know how you feel anymore — or little things suddenly start to irritate you?

It used to happen to me on busy workdays, but I’ve noticed it even more while traveling, when most of our energy is focused outward. That’s why, even on the busiest trips, I make sure to carve out some “me time.”

It doesn’t have to be long. Find a quiet space (yes, even the bathroom works) to pause, breathe, and reconnect with yourself.

5 Minutes Me-Time Ideas While Traveling

• Go for a short walk with no distractions — just you and your thoughts
• Try a 10-minute breathwork session if you find a quiet spot
• “Toilet self-talk” — it may sound funny, but bathrooms are the ideal place to slow down, take a few deep breaths, and ask yourself how you’re feeling

During this time, check in with yourself: Are you being true to yourself? Did something trigger you today? What are you learning from this trip so far?

9. 5-Minute Journaling Session

Personally, not having a journal with me while traveling feels like being without a piece of myself — so I always pack one.

Writing while on the road is incredibly therapeutic. It not only helps you lock memories into your mind by putting them on paper, but it also gives you something meaningful to re-read once you’re back home.

Even just five minutes of journaling at the end of a long day can feel like a much-needed brain dump, leaving you lighter and more connected to your thoughts and emotions. And if you already keep a regular journaling practice, chances are you’ll miss it if you skip it for too long.

10. Take a Day Off (From Your Trip)

Planning a “day off” — or what some call slow travel — is one of the best ways to recenter during a busy trip.

I usually schedule it the day before my flight. It’s all about resting, relaxing, and leaving the day completely unplanned so that, when travel day arrives, you feel fresh, recharged, and ready to go home after what might have been an intense itinerary.

Ideas for Your Travel Day Off

• Do laundry — There’s nothing worse than coming home to a pile of dirty clothes. This might be influenced by my time in Asia, where laundry services are cheap and easy to find, but if you have the chance, do it. Your future self will thank you.
• Plan something relaxing — Book a massage, spend a day by the pool, visit a spa… anything that helps you slow down completely and recharge your energy.
• Pack calmly — Having a slow day before departure means you can pack without stress. And if you’ve done laundry, everything will be clean, folded, and ready to slip back into your wardrobe.

Taking a day off while traveling is a form of self-care that makes both your last day of vacation and your first day back home feel so much better.

11. Lay a Comeback Plan

Another activity you can plan on your final day off from your trip is your comeback plan.

Take 15 minutes to plan what you’ll do once you get home. How many times have we arrived back with so many things to catch up on that we don’t even know where to start?

You can schedule some must-dos you know you’ll have to do no matter what, as well as some rituals and practices that will make you feel so much better once you’re home.

Feel-good comeback Ideas:

• Light meal prep – Helps you step back into your meal routine with ease.
• Grocery shopping – Is there anything worse than coming home and not having the feel-good food you’ve been craving?
• Workout class – Getting back into your favorite workout is the best way to feel ready to jump back into your routine.
• Brunch or coffee with a friend – A nice way to reconnect and catch up.
• Fresh flowers at home – A small touch that makes you happy to be home.

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Does it feel like too much? Then, don’t forget point 12…

12. Choose 3 Routine Non-Negotiables to Take on Your Trip

Vacations aren’t about being perfect. If sticking to every routine you have at home creates stress and stops you from enjoying your trip, then we’re missing the point.

The tips above are just ideas — you don’t have to do them all. My sweet spot is choosing three “non-negotiables” that help me feel grounded without taking away from the joy of exploring. This way, I keep a balance between self-care while traveling and holiday indulgence.

It’s also realistic: you’re away from home, so you probably won’t have everything you need to maintain your full routine. But you can still choose a few simple habits that keep you feeling good.

Ideas for Your Travel Non-Negotiables:

• Keep your morning and night routines (no matter what)
• Commit to a 20-minute workout — even if it’s just stretching or intuitive movement
• Drink at least 2L of water a day
• Stick to your supplements
• Aim for a certain number of steps (easy to hit while sightseeing)
• Spend 5 minutes meditating or journaling daily

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And the following three tips are for my girlies who are traveling full-time and might not have the chance to splurge on pricey gym memberships around the world, but still want to stick to their workout routines while building a new life abroad.

13. Sign Up for ClassPass

Almost two months into my new life in Bali, I finally decided to commit to a ClassPass subscription after spending weeks taking random classes here and there.

What’s great about ClassPass is that you get an almost free two-week trial (in Bali, it’s something like IDR 20,000 — basically what you’d pay for a Grab bike ride). During those two weeks, you have 28 credits to use, allowing you to try one class at every studio you find available in town.

After your trial and once you’ve tested different studios, you can choose a subscription plan. The best part? Classpass is available in many cities all over the world, and you’ll save so much more than paying for random drop-ins or even some studio-specific passes.

Plus, you have the flexibility to go wherever you feel like — though sticking to the same classes each week can help create that comforting sense of routine.

14. Pack a Yoga Mat

When you move abroad or travel full-time, there are so many big things to think about — visas, immigration procedures, finding a long-term stay — that buying a yoga mat might not even cross your mind.

But since routines matter and showing up for your health matters, packing one in your suitcase means you can stick to your practice from day one, even in the middle of all the change.

Before moving to Bali, I had already decided that Yoga and Pilates (while waiting to explore gyms) would be my non-negotiables when moving.

And for this reason, one of the first things I packed was a yoga mat and some elastic bands.

Bringing that mat was the best decision to create a space to reconnect with my body, when everything around me was uncertain, without hurting my knees on the hard floor.

You can purchase a foldable one from Amazon, and it will be extremely easy to pack and carry around.

15. Find a Long-Term Stay With a Fridge

This one is primarily a reminder for myself: I will never again stay long-term in a place without a fridge.

Just this morning, I went to the supermarket and saw jars of Greek yogurt and cottage cheese — things I can’t keep at home right now because I don’t have a fridge. And I miss them so much.

If you’re staying somewhere long-term, or even if you just want to keep up some of your habits while traveling, a fridge is essential. It lets you stock up on your favorites, keeps fresh products on hand, and even saves you money (since smaller packets usually cost more).

Lesson learned for me — and now I’m passing it on to you: don’t stay long-term in a place without a fridge. Even if you don’t plan on cooking (which is very common in Asia), look for somewhere with one. At some point, you will miss your raw veggie salads, cold drinks, or frozen treats.

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And there you go — all my wisdom straight from personal experience as a full-time traveler and digital nomad (currently in Bali).

Self-care while traveling doesn’t have to be complicated. It just has to help you live your trip to the fullest — that’s the only goal. And if you’re traveling to Ubud soon and want to keep up with your healthy habits, make sure to check out my favorite healthy restaurants here.

And the truth is, these tips aren’t just for the road. They’re for any season of life where you’re stepping into something new and you’re maybe not as comfortable as you used to.

Because a routine that brings you back to yourself during the most uncomfortable moments will always make the journey lighter, softer, and even more beautiful.

That’s exactly what I share in my newsletter “Notes From The Road” — real support for any phase of becoming.

Whether you’re building a business, starting new habits, creating a new life, or — like me — taking a leap of faith to chase your dreams on the other side of the world, you’ll find rituals, mindset shifts, and motivation to help you keep your eyes on the prize… even when you can’t fully see it yet.

If that’s the kind of energy you want more of in your life, subscribe below and let’s walk this phase of becoming together.