Nourishing Micro-Habits for Trips & Travels
Accessible tools to feel well wherever you go, or when you're just short on time
As someone who genuinely cares about my physical and mental health—but is also a recovering perfectionist—I’ve found that implementing micro-habits when needed is incredibly helpful. For me, it’s a means of cultivating mind-body balance through small, effective practices instead of spiraling into all-or-nothing anxiety.
Because sometimes we just don’t have the time, space, physical or mental capacity to stick to our beloved routines or do all the things that help us feel good—whether it’s due to a trip, a hectic week, or a life curveball.
That said, there are also times when I feel disconnected, unmotivated, or not totally capable of doing the things I usually love. In this case, I really benefit from pausing to check in—it reminds me to return to the practices that help me feel more grounded, less stressed, and overall generally better.
I don’t love self-deprecating, fear-based messaging like “NO EXCUSES,” but disruptions like travel—even quick weekend trips—remind me that skipping the stuff that nourishes me will, effectively, not make me feel very good.
So in Italy last weekend—between calling restaurants in my broken but enthusiastic Italian, checking train times, and navigating logistics (all a privilege and pleasure!), I consciously chose to sprinkle in small versions of the practices that nourish my body and mind instead of filling free time by scrolling, checking emails, or staying busy.
*Also highly recommend taking a social media break if and when possible—I’ve been taking weekends off for several years and it does wonders for the nervous system and presence :)
For what it’s worth, here are a few yoga and mindfulness-related practices I did during this quick weekend in Italy with my parents—sometimes in a small, hot hotel room or while on the go with little downtime.
Nourishing Micro-Habits for Trips & Travel
Whether these practices resonate with you or simply spark inspiration to care for yourself in your own way, here are a few of the consistent yoga and mindfulness tools I turn to when space, time, or energy is limited.
I also pack a few products for things that can occasionally throw me off, like sleep and digestion. Peruse my curated eco-conscious Amazon lists if it’s helpful (I receive a small commission—and I believe in supporting earth-friendly brands, even if it’s via Bezos).
Common travel challenges:
Achy hips from transit seats or long walks.
Tight neck, shoulders, and back from travels, heavy bags, or unfamiliar beds.
Acclimating digestion from different foods or non-habitual meal times.
Buzzing mind from new plans, places, languages, people, and discoveries.
Outcomes for body and mind:
Space where there was tension.
Release where there was stuckness.
Relief from aches or discomfort.
Fluidity instead of rigidity.
Groundedness in place of flightiness.
Connection vs dissociation.
Ease where there was once dis-ease.
Gratitude instead of apathy or ambivalence.
Practices:
Pre-trip intention. I aim to do this before travels, events, or projects—sometimes weekly or monthly (daily would probably be useful too tbh). I write it down, envision it in a meditation, or say it out loud—whether to my partner or myself.
Supta baddha konasana / reclined bound angle pose after waking. Left hand on belly, right hand on chest, sometimes as a 5-10 minute meditation. I use an Om track on the Insight Timer app—I have various free guided meditations on there.
Mini meditations. See above. Even if it’s a few minutes after waking, before bed, after long walks, in transit, or before / after a meal. It makes a difference.
Deep, conscious breaths. During a mealtime bathroom break, laying on the beach or in bed, during travels, or in the room before heading out. Very soothing and sometimes even re-energizing—and always brings me back into the moment.
Standing yoga poses after long exploratory walks. Whether outside using ancient stone walls or nature as props, or in the room at the beginning / end of the day, simple standing poses help a lot after traversing cobblestones, ascents or descents, stairs, sand, etc.
Sun salutations, jumping jacks, planks, or quick morning movement. Even if it’s just 5 minutes, movement helps circulate the blood, get the breath going, and work through creaks due to sleep stiffness or travel stress.
Seated twists on the floor or a chair. Even if it’s in an airplane or train seat, twists can be incredibly relieving for the spine and the digestive system.
Inversions. If you have the ability and energy to kick up into a handstand against a clear and sturdy wall (never a window!), a handstand can shift physical and mental energy. Even a downdog can be a nice reset.
Setu bandha sarvangasana / restorative bridge or shoulder stand on the bed. Flex the feet, engage the legs down into the mattress, ensure the edge of the mattress is at the bottom tip of the shoulder blades, relax the belly, lengthen the arms, and breathe well. Amazing for circulation and calm.
Connection. Sometimes I have a chat with Creator / Source / God / Universe—whatever you want to call it—to check in. Especially if I’m feeling anxious, uncertain, or could use a little guidance and clarity.
Gratitude. Whenever I arrive somewhere, find myself in nature, delight in a meal, or enjoy a new view that makes me smile, I try to say “Thank You” on repeat, often out loud. Even a classic “Wow” can be a form of awe and deep appreciation.
Earth P.S.A. for travels near bodies of water:
Please consider mineral-based, reef-safe sunscreens like Badger or Living Libations, and kindly remove your trash—it makes a big impact. Earth will thank you.
Onward
I’m camping and hiking this coming weekend, so let’s see how I apply my wellness micro-habits in the wilderness…
But—bottom line is that Yoga (a.k.a. intentional movement and mindfulness) works. Whether you’ve got 5 minutes or a full morning to yourself, small things truly add up.
What helps you center and [re]connect when you’re traveling—or just short on time?
Take good care,
S
P.S.
As a thank you for reading all the way till the very end, enjoy a private link to this 28-minute seated twists flow with a few of my favorite travel-friendly yoga poses.
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