Self Care Tips for Digital Nomads
Global nomad life is more like a marathon than a sprint and for that lifestyle to work, it needs to be sustainable long-term. Being effective and meeting work commitments while also being in travel and adventure mode is a balancing act, requiring intentional planning and a bit of discipline. This means putting some attention and intention into self care, rest, staying healthy and feeling well.
Self care is a topic near and dear to my heart, and I definitely have a bias for it that shows up in my tips. I live with rheumatoid arthritis - an autoimmune disorder that affects my joints and generally kicks my butt in all sorts of ways. It’s not the most fun or exciting topic, but it has a pretty big impact on my life. For me self care isn’t optional because if I don’t take care of myself I will feel like I’ve been hit by a truck and that impacts my work, my fun plans, my presence, all aspects of my life basically, and I do my best to take good care of myself to avoid crash landings.
Reflection Exercise:
A good first step to creating a self care plan is to spend some time reflecting on your own health and wellness needs, so you can incorporate this into your planning. Here are some reflection questions to help with this (these are good journal prompts too, for my fellow journal fans):
What, if any, chronic conditions do you live with and how do they impact you when working? How do they impact you when traveling? How do they impact your personal life?
If you don’t have any chronic conditions, what occasional aches, pains, moods, etc pop up to complain? Do they pop up when you’re performing a specific activity, at a certain time of the year, or in some other way?
Taking the above into account, how can you apply what you know about yourself to your digital nomad planning?
What triggers your condition and how will you manage this while living in a different state or country?
What care plan will you have in place for when you are having a flare or a rough day?
Self Care Tips:
Create a list of work and lifestyle guidelines for yourself based on the above reflections.
Get enough sleep. Travel can be exhausting, and when you’re trying to make the most of your stay somewhere while also working, it can be easy to skimp on sleep to cram in as much as possible. I’m guilty of doing this, and then finding myself exhausted and feeling like I was hit by a truck which isn’t sustainable in the long run. Shifting this mindset can help prevent burnout while allowing you to be present and enjoy the things you choose to do.
How much sleep do you need to feel rested and have energy for your day? Set a sleep goal and aim to meet it most days. Leave some room to be flexible for fun exceptions but try to hit the goal more often than not. Balance is key.
Ergonomics! This is extra important to me because my joints will complain loudly if I’m not set up to work ergonomically. It can be tricky with travel because you’re at the mercy of your accommodations, but spending a little time getting the best work setup will leave you feeling better so you can enjoy the rest of your time.
Stretching and exercise - travel can leave you sitting in a cramped space for long periods, which can be hard on the body. Have a post travel stretching, yoga, or other movement routine to offset the strain of travel.
Eat well and enjoy the local cuisine. If you have any food allergies or sensitivities, be sure to do some research on local foods and restaurants. Some people love the “vacation food” part of vacation, and I do too, but when you’re a digital nomad and traveling for a long stretch too much vacation food can leave you feeling less than great. Try to balance vacation food with making healthful choices.
Be sure to get in some down time to replenish yourself and unwind. My favorites are: meditation, massage, a stroll out in nature, naps, and diving into a good book.
Do you have any tips for thriving as a digital nomad? Leave a comment below.