Ever noticed how a trip can leave you feeling more wrecked than refreshed? The difference between returning home energized versus exhausted often comes down to how you prepare, what you pack, and the small daily habits you maintain on the road.

I've collected these travel hacks from people who've logged millions of miles in the air and lived out of suitcases for weeks. This isn't your standard packing list. These are field-tested solutions from road warriors who've learned the hard way.

Before You Leave

Put together your travel toiletry bag a week before departure, then use it every day while still at home. This reveals what you'll actually need versus what you think you'll need. When you run out of something or realize you forgot an essential, you'll have time to fix it before you're frantically shopping in an unfamiliar place.

Pack clothes that serve dual purposes. Convertible pants that zip off into shorts can take you from a day of sightseeing to an evening workout. This strategy reduces your packing volume while giving you more options.

Include a power strip with at least a 6-foot extension cord. That solves the universal problem of inconveniently placed hotel outlets. Pair this with extra-long charging cables, and you'll never again find yourself contorting to use your phone while it charges.

Bring a rubber doorstop. It weighs nothing but provides extra security when wedged under your hotel room door. A portable carbon monoxide detector also gives peace of mind in unfamiliar accommodations.

Make a color copy of your passport and IDs. Pack that copy in a bag separate from your originals, sealed in a blank envelope. If the envelope is opened, you'll know someone went through your stuff. Email yourself digital copies too, then you'll have instant access from anywhere if there's a problem.

If traveling with a companion, put a couple pieces of your clothing in their checked bag and vice versa. Airlines lose luggage daily. This ensures you both have some clothes if one bag vanishes. While you're at it, always pack two days of essentials in your carry-on, no exceptions.

On The Road

Pack a small foam roller. Roll your back against a wall for 30 seconds during layovers. Your body will thank you for addressing those knots in real-time rather than waiting until they've turned to concrete.

Buy small, sealed treats or gift cards for travel workers you encounter. A $10 coffee gift card or box of chocolates for ticket agents, flight attendants, or hotel staff can transform your experience. These people deal with difficult customers all the time. Your small gesture resets the interaction and can bring a smile to their face.

Bring healthy snacks and store them in a plastic bowl that seals well. Put a spork (spoon and fork combo) in there as well. Protein bars, oatmeal, nuts and hydration packets are all things I bring to keep myself full.

Instead of eating every meal at restaurants, visit local supermarkets for fresh foods you can prepare simply in your room. Use the Tupperware as a bowl or plate for these market finds. Exploring foreign grocery stores is a cultural adventure in itself, and you'll save money while eating healthier meals than most restaurant options.

This next suggestion isn't right for everyone, especially those with medical conditions like diabetes or low blood pressure. But for many, it's a game-changer for adapting to new time zones. Consider skipping meals and only snacking during travel days until you reach your destination.

Research suggests that time-restricted eating may help reset your circadian rhythm and reduce jet lag symptoms. When you finally eat that first meal at your destination, make it nutritionally substantial. This helps your body adjust to the new schedule and accelerates your adaptation to local time.

Once You Arrive

Follow the 10-10-10 rule daily.

● 10 minutes of morning sunlight exposure (resets circadian rhythm.)
● 10 minutes of body movement (not formal exercise, think stretching or walking.)
● 10 minutes of quiet breathing before bed.

Bonus Tip: Leave an AirTag in your hotel room so you can use your phone to find your way back. This is especially valuable in maze-like resorts or unfamiliar cities where landmarks might not be recognizable after dark.

Pick the hacks that resonate with you personally and use them to transform how you feel on the road. Small changes in how you prepare, pack, and maintain daily habits can make the difference between returning home depleted or energized.

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5/16/2025