Healthy Habits on the Go: Managing Competing Priorities

Have you ever wondered if you should wake up earlier to get that workout in? Or if it’d be better to skip the workout to feel more rested before that client meeting?

Balancing competing priorities is one of the most common dilemmas when traveling for work. Perhaps you want to start your day with a workout but have early morning client meetings. Or maybe your team plans to go out for dinner and drinks, and you’re worried it might cut into your sleep time. The reality is, there will always be trade-offs.

What it comes down to, though, is how you manage these priorities to make the decisions that best support your health and wellness. In this final installment of “Healthy Habits on the Go,” I’ll share practical tips for managing these competing priorities, how to determine what should take precedence, and strategies to maintain both your health and productivity while on the road.

The Triangle Formula: Prioritizing Sleep, Client Needs, and Exercise

1. Sleep (Base of the Triangle): The foundation of your triangle should be getting 8 hours of sleep. Prioritizing rest is essential for maintaining energy levels, cognitive function, and overall health. When faced with conflicting demands, always aim to protect your sleep first.

2. Client or Family Needs (Middle of the Triangle): The second layer of the triangle is attending to client or family needs. Whether it’s client meetings, deliverables, or family commitments, these obligations are important but should not come at the expense of your sleep.

3. Exercise (Top of the Triangle): While exercise is important, it’s the first thing that can be adjusted if time is tight. If you’ve ensured adequate sleep and have met your essential commitments, then it makes sense to fit in a workout.

Strategies for Balancing Competing Priorities While Traveling

Balancing these competing priorities can seem daunting, but I’m here to assure you that it is possible to manage them effectively and maintain a healthy balance while traveling.

One strategy I typically use when I know I have a busy day ahead is to plan my schedule backward from the time I need to wake up. For example, if I have an 8 AM meeting and want to fit in a 30-minute workout before that, I start by determining when I need to wake up. Let’s say I need 30 minutes to get ready, so I need to wake up by 7 AM. To get 8 hours of sleep, I then work backward to figure out my bedtime, which in this case would be 11 PM.

By planning this way, I can ensure I get enough rest while still making time for exercise and other morning routines.

Examples of Business Travel Routines

Scenario #1: All Three Fit!

Below is an example of an ideal situation where you can fit in all your priorities:

8 AM Call: Schedule your wake-up time to allow for a workout and getting ready.
Workout: Fit in a 30-40 minute session.
Sleep: Ensure lights are out by 9:30/9:45 PM to get 8 hours of rest.

By planning backward, you can fit in a workout, get enough sleep, and be ready for your early morning meeting. This scenario shows that with careful planning, it’s possible to maintain your healthy routine.

Scenario #2: Disrupted Routine with Trade-Off

Travel often brings unpredictable changes. Here’s how to manage when things don’t go as planned:

Late Client Dinner: If dinner wraps up at 10:30 PM and you have an 8 AM call, you can still make time for the workout if you are in bed by 11 PM.
Trade-Off [Either Skip the Extra Drinks or Skip the Workout]: The team is going out for drinks after dinner—do you go? You could decline additional social activities (if you’re able) to be in bed by 11 PM and have time for that morning workout. Or you choose to stay to get face time with the team, which requires you to skip the workout to get enough sleep.

In this scenario, you have to make a trade-off. By prioritizing sleep, you ensure you’re well-rested and ready for your client meeting, even if it means sacrificing your morning workout.

You might be thinking, “Kaitlin, can’t I stay out with the team and just wake up earlier to get in the workout?” You could, yes, but it’s not optimal. Sleep is more important than working out.

Side Note: If you are having drinks, be sure to stay hydrated and have a glass of water with every drink! You’ll thank yourself in the morning (speaking from experience here).

Final Thoughts

Even when traveling, it’s possible to maintain your routines with some adjustments. Keep the following tips in mind when you’re on the road to help keep your body feeling its best:

Prioritize Sleep: Make it your number one priority.
Stay Hydrated: Drink 100 oz of water per day; bring a water bottle everywhere.
Eat Your DIP: Ensure each meal includes a balance of protein, healthy fats, and fiber.
Incorporate Movement: Include light exercise, meditation, and/or journaling in your daily routine.
Set Boundaries: Establish boundaries that support your healthy habits, even when your schedule is packed.

Remember, the biggest roadblock to maintaining healthy habits is often the one between your ears—your own mindset! It’s essential to establish sustainable habits that can withstand the demands of travel and busy seasons.

Looking to level up your health? Chances are, if you’re reading this, you’re extremely smart and most of what I shared wasn’t new to you. However, if you’re being honest, you struggle to implement it. That’s where I come in—I specialize in helping busy professionals implement sustainable, healthy habits.

If you’re struggling to manage competing priorities while traveling or during busy periods, let’s set up a complimentary 15-minute call to discuss your unique health and wellness needs and how we can work together towards your goals. Click here to schedule your call today!

Explore more tips and strategies from the Healthy Habits on the Go blog series:

Meet the Author:

Hello! I’m Kaitlin Borncamp, a CPA turned Health Alignment Expert and Mindset Coach for high-performing leaders and executives. As a Certified Nutritional Therapist, I’ve had the privilege of working with over 3,000 professionals at major consulting firms and tech companies, helping them enhance their daily energy, performance, mental health, and stress resilience.

Curious about optimizing your health and performance? Explore my website for more details on services or schedule a consultation today to get started!