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Five Key Decisions You Must Make at Every Restaurant on the Road

One of the best parts of being a business traveler is the food experience.

Who doesn’t like not having a meal from home that you really didn’t want?

Or not having to cook or clean up.

Then there’s the ability to chose the type of food you want:

Steak
Seafood
Italian
Mexican
Thai
…and the list goes on.
But wait, there’s more!

Then you get to choose what you want to order off the menu.

Oh the choices.

Oh the temptations!

And the best part of all? You’re not paying for it!

Or at least not yet, right?!

The nights you’re with a customer or client or team dinner, there are no limits.

Chose that appetizer or wine you’ve always wanted to try but never could afford.

Order that top-shelf liquor – heck, make it a double!

But on the company card, of course.

Bring it on!

 

Yet there is a cost. A heavy cost. And too many road warriors literally carry that cost with them all over their body from flight to board room to hotel. The travel triangle.

The weight is literally weighing them down and the scale only goes up.

However, each decision can be easier if you view eating out on the road with the following lenses:

Food is Fuel
Fuel is Energy

This mindset is critical because it’s not based on the here and now “oh that looks or smells good” but how I will feel later and often times when we need the energy.

The energy to….

  • Finish that proposal
  • Review the presentation
  • Get to bed at a decent time

I not only made the wrong decisions for years, but I also had the weight to prove it.

You’ve heard of the Freshman 15.

Then there’s the Travel 20.

And being the over-achiever I was on the road, I doubled it and earned what I call “the Entitled 40”

The reality is I could justify my choices and behaviors all day long and night for that matter.

And who was going to argue with me?

The business traveler who struggling with the same issues? They’re my biggest supporters!

The point is you need to come to a point in your Road Life where you begin to think about your Health along with your Work.

We focus too much on the work aspect of the road in general as our health and our home life suffer just as much if not more.

This is why Elite Road Warrior has three focus areas:

You do have choices.
And your choices have consequences.

I used to be the guy who said, wow, that looks good. Oh, that looks good, I’ll try that too.

Another drink, please?

Look at that dessert! I’ll just try a bite…. until it’s gone.

Leader of the pack!

So, I get the battle of eating out on the road ALL-THE-TIME.

I’ve since lost the Entitled 40 as in pounds and have kept it off.

I’ve stopped “getting by” on the road and chosen to “get better” and that means every time you eat out on the road.

There is hope and you can learn to leverage the road to get better. And I’m here to be your guide.

All five key decisions are in full effect the most at dinner when we’re much more relaxed potentially after a long travel day or a stressful day on the road but can apply to even lunch.

So, what are the five key decisions you must make at every restaurant on the road?

 

Five Key Decisions You Must Make at Every Restaurant on the Road

These five decisions are naturally in order. They shouldn’t surprise you but somehow we act surprised when the server comes by and asks us these five questions.

Every.

Single.

Time.

And the nicer the restaurant, the more choices you’ll have right before your very eyes often times even presented to you on a literal silver platter.

 

Decision One – What I Will Drink​

At dinner time, “the entitled me” always seems to show up ready to go no matter how last night went if you know what I mean.

And depending on if ‘I’m alone for dinner with my laptop lover or entertaining guests or being entertained, I enjoy the “wine part of the wine and dine”.

This is where the slippery slope begins and we have to “know thyself.”

For me, the more I drink, the sloppier I become on my nutrition, especially after a long day.

 

Here are some suggestions:

  • Always and I mean always order a glass of water if one is not already provided for you then here’s the key: drink as much as you can to start. Why?
    Most of us are more dehydrated than we even think so getting some water into your system is always a smart decision
    Water fills us up and hopefully detours us from over-eating
  • Join the Free WMP – water match program so whatever drink you do order, make sure you match it 1:1 with water. This will keep you hydrated the rest of the night and especially save you from waking up overly-parched and feeling like you’ve swallowed cotton balls that seem to multiply throughout the night
  • Think about what you’re really drinking and how much you plan to or should drink. Are you going to stay with one type of drink or hop all over the place? For me, when I start hopping, I start paying for it and I don’t mean the tab. Through the years, I’ve become a vodka tonic guy and it’s served me well but only paired with the free water match program.

 

Decision Two – Will I Order or Eat an Appetizer

This decision doesn’t come far behind the 1st decision of What I Will Drink.

I never order an appetizer when I’m by myself but somehow overly tempted with other people.

It’s like each person is waiting for the other one to say “no thanks” or “sure, what looks good to you?”

The appetizer can be the “gotcha” to the meal. When I give in especially something unhealthy, I get lazy about everything after that point.

 

Here are some suggestions:

  • Always pre-decide – This means don’t base your decision on what looks and/or smells good. If you do, you’re going down like a Mike Tyson punch.
    If you choose, eat the cleaner and greener appetizer.
  • If you’re a moderator, which means you can take just one bite and stop, stick to the plan
  • If you’re an abstainer, which means if you start, hide the women and children, it’s going to get ugly quick and the appetizer will disappear, Know Thyself, and don’t start.
  • Order a dark green salad – this is my go-to-choice for a few reasons:
    I avoid the tempting and fattening appetizer
    It allows me to get in healthy clean greens – just be smart with the toppings and dressings

 

Remember, Clean and Green is the 2nd element of FUEL after Continually Hydrate. So, use this time to get the good stuff meaning the clean and green stuff in early.

 

Decision Three – What Is My Main Course

Ah, the featured presentation.

This is why we’re here eating out, well, at least as far as food is concerned.

And depending on the restaurant, this may not be top-secret. If you’re at a chophouse, duh. If you’re at a seafood place, you get the point.

There are two main choices here:
The main course needs to be Clean – look for the cleanest meat possible whether beef, chicken, eggs. If it’s really clean, it will list “grass-fed or organic” which means this is your easiest choice. If not, your 2nd main choice becomes all the more important

What goes ON the main course – we can make a great clean decision with the main course then go five-step backward by all the heavy sauces, etc.

You may fight back and say, “but is what gives it all the flavor! And there is truth to it. But it doesn’t mean going ALL or Nothing.

 

Here are some suggestions:

  • Always do your research – every restaurant now has an online menu so do some intel. Why? Avoid impulse choosing.
  • Put the sauce on the side – sometimes when it’s doused all over the place, you’re forced to eat ALL of it. But if you can just try it, maybe it’s not as good as advertised. Sometimes just a dip here and there is all you need and a better choice in the long run.
  • Add First Then Reverse – first and foremost, get the healthy in. Start there if this is not natural yet and feels like too big of an ask. Add the good stuff in first then begin reversing by taking the bad stuff off. For example, the sauces all over the meat or salad.

 

Decision Four – What Are My Side Dishes

This may seem like a default decision meaning your side dish is a direct decision from your choice of the main dish.

But not always.

You can go rogue and choose a side other than what the menu suggests or compels you to choose.

And most restaurants will allow you to easily make the change and sometimes with a very small uncharge. Not a big deal and worth the cost to eat clean and green.

 

Here are some suggestions:

  • Always have at least one vegetable and preferably with not a ton of processing – steamed broccoli/asparagus / green beans, sautéed spinach, cauliflower, etc.
  • Choose a sweet potato over a baked potato or fries
  • Choose double veggies – another way to sneak in more “Green” of the clean and green.
  • Take a healthy side to go – I do this very often since almost every hotel I stay at has at least a mini-fridge and a microwave.

 

Decision Five – If I Will Have Dessert

You know they always ask and if you’re not prepared, you go back to the awkward moment like the appetizer but more at stake after a few drinks.

I tell this story in the Elite Road Warrior book how at a dinner of 12, a one-pound brownie with a gallon of ice cream covered in whipped cream came out and after hundreds and hundreds of dollar were put on the table as a bet of who could eat it, I took on the challenge (mind you, this was during my Entitled 40 days…).

Impressively and sadly, I finished it then couldn’t digest it, lie down, or sleep for 48 hours. Brutal. Stupid (at least I donated the money).

All that to say, I’ve been the freak in the freak show so I understand the power of decision five: If I will have dessert.

 

Here are some suggestions:

  • Learn to say no upfront so others know where you stand
  • Know if you’re a moderator or abstainer – I know the “wannabe moderators” who there “just a bite” is the gift that keeps on giving or should I say taking. I’ve eaten with you people.
  • Choose a fruit bowl – this is my go-to when I want something sweet but not go down heavy with the dessert. I love anything berries and you can’t go wrong.
  • Carry dark chocolate with you – my wife and me are huge Trader Joe dark chocolate lovers. I carry a bar in my Carry a Controlled Substance work lunch box (episode 037 of the Elite Road Warrior Podcast) – far healthier choice and less ugly in the long run

 

Let’s Land This Plane

Our energy habit focus is FUEL which is the 2nd of the physical energy habits.

Here’s a quick review of the five decisions you must make at every restaurant on the road:

Decision One – What I Will Drink

Decision Two – Will I Order or Eat an Appetizer

Decision Three – What Is My Main Course

Decision Four – What Are My Side Dishes

Decision Five – If I Will Have Dessert

If you follow these five decisions you must make at every restaurant on the road in the healthiest form, you will win with nutrition with business travel.
And you will have the energy to prove it along with fewer pounds to carry.

I get you because I am you!

 

Prefer Audio…?

If you’re interested in the audio version of the five decisions you just make at every restaurant, check out the Elite Road Warrior Podcast episode #043.

I Turned 50 Today and Do I Like Who I’ve Become?

Last night I was hijacked by two close friends after dinner, cake and gifts with my family after coming home from a business trip to celebrate my birthday.

My two friends (in-cahoots with my wife) set me up.

They took me to a restaurant and as we turned the corner, I was greeted by 12 friends through the years who’ve meant a ton to me.

Why were they there? To celebrate the BIG 5-0.

The Half Century mark.

I blew right by 40 – honestly, it was no big deal and a bigger deal to my family and friends.

 

 

My father used to say:

Son, age is a state of mind. There are 70-year-old 40-year-olds and 40-year-old 70-year-olds. It’s all what you make of your age that really matters.

Not 50.

My friends were there not to have a “wild party we would remember (or not) for years to come”.

They were there to share memories and speak words of affirmation of how I had influenced their lives. We’ll come back to this story shortly.

50 has shocked me in so many ways.

Now, I’m in better shape at 50.

I have far more life clarity at 50.

But I’m also asking questions I’ve never asked before.

To me, there’s something about the 50 mark.

Now, I know we’re not guaranteed tomorrow let alone making it into our 70’s or 80’s but hitting 50 has made me ask different questions, deeper questions.

A few weeks ago I met with a college professor who I had not seen in over 23 years. We caught up then we started getting into some deep territory talking about who’ve we’ve become through the years especially at the 50 mark.

This conversation was so impactful and has really taken me down this road trip.

And as a business traveler for so many years, who has the road, by default, created me to be?

I asked myself: “How has the road changed me through the years?

Here is my NOT TOP 10 LIST and very revealing:

  • Busier
  • Always in a hurry
  • Stressed
  • Unhealthy
  • Less compassionate
  • More distracted
  • Jaded
  • Less present
  • Dependent on alcohol
  • Disconnected with home

To be honest, that list scared me. This is NOT who I wanted or intended to become.

Or did I intend to un-intentionally?

If you’ve read my book, Elite Road Warrior: Six Energy Habits to Master the Business Travel Life, you learned this not top ten list described me way too long and I had to crash in almost every way to turn things around.

But too many of those descriptors are either still true or rear their ugly head more often than I truly want in my life at this stage in the game.

It seems like everything I’ve been hearing and reading has led me to this point of turning 50.

And here is the question that has stopped me in my tracks and caused me to really think deeply about my life at 50:

Who am I becoming through the practices I’m doing?

I recently read and dissected the book: The Ruthless Elimination of Hurry by John Mark Comer and it was the right book with the right message at the right time.

The author referenced four practices that must become part of your life to ruthlessly eliminate hurry in my life:

  • Silence and Solitude – to center myself and be able to hear that “still small voice” inside of me
  • Sabbath – one day of true rest that is a disconnect from everything else in the other six days
  • Simplicity – freedom and focus on what matters most
  • Slowing – to be present – – present to the moment, with people, and with God

Back to last night’s surprise and unique birthday party…

I had no clue where the night would lead. Often things like this stay shallow, kind of a guy thing.

Not last night.

I sat there stunned yet soaking in the moment and absorbing all of their words.

There was meaning, depth, gratitude, and encouragement of how I’ve made a difference in their lives.

It was a rich night I will never forget and it just affirmed my desire to look at the practices I’m doing and who I’m becoming.

I had no clue I was impacting these guys at this level and so few of us are able to receive the gift I received last night.

As a result, I’ve been really thinking through certain practices that will lead me to who I want to become moving forward after this monumental birthday of 50.

Here is a brief list of what I want to Stop / Start / Do Less / Do More:

STOP

  • Being in such a blasted hurry – I call it “productivity, getting things done” but to be honest, I’m more than busy. I’m in a hurry almost all the time and this pace cannot and does not need to continue.
  • Drinking at least for now – I need to make sure I’m in control of this “go-to” substance. I’m drinking too much and too often on the road. I don’t need to slow down and back off but stop for now.

 

START

  • Being PRESENT in the moment – My littlest guy demands attention but not in a bad way. He wants you to pay attention to him when you talk to him and he does it by grabbing my face. I need to realize life is in RIGHT NOW not the next moment. People and life deserve being fully present.
  • Taking a Sabbath – One day just to be that is full of rest, gratitude, presence with those I love. My wife and I are working on a plan from Friday sundown to Saturday sundown on how to be free of errands, devices, obligations, etc to truly rest, enjoy food, family and just be.

 

LESS

  • Distracted – The book, Indistractible, by Nir Eyal, really challenged me how and why I’m so distracted. I so quickly turn to an escape instead of focus on what is truly important. I now know what to do and now need to make this a priority which will allow me to be more present.
  • Media – I don’t need to watch every game and every part of every game. I don’t need to see every movie, tv series, news update, and always be on my phone that causes me to be distracted from my family, reading, just being present.

 

MORE

Simplicity – I’m involved in too much. I have too much stuff I really don’t need. There is so much more to my life that embracing simplicity will only add the value I long for moving forward.
Reflection – Turning 50 has awakened this thirst to reflect that I need and want more of in my life. I want to think more, journal more, write more, ask more questions, embrace solitude and silence to reflect more.

 

Landing This Plane…

Last night along with the meaningful conversation with my former professor and my reading focus are all for a reason during this turning 50 and that is to stop me to ask:

Who am I becoming through the practices I’m doing?

My hope is my words of reflection allow you to pause with me to ask these big questions in your life right now.

Are your practices allowing you to become who you want to be in your life at whatever age?

And what do you need to stop, start, do less, do more right now? Don’t wait until my age to reflect at such a deep level.

Turning 50 has allowed me a gift I never would’ve asked for but wouldn’t trade for the world.

I’m truly a blessed man.

044 – Five Elements of Live Free with Sara Quiriconi

 

Welcome to the Elite Road Warrior Podcast Episode 044 show notes! This week we talk with Sarah Quiriconi about her Five Elements of Live Free and her tips for road warriors.

What You Will Learn In This Episode:

1:00 – Subject Matter Expert Intro: Sara Quiriconi

4:53 – Sara’s Backstory

11:30 – The Five Elements of Live Free

  • Choice – in each and every moment, we have two choices – what we end up choosing make up our life
  • Intelligence – if you don’t know, you can’t make better choices for yourself
  • Intuition – the best teacher is yourself
  • Play – if we’re not having fun with something, we will not make it a habit
  • Will/Determination – when you’re trying to change something, you’re going to hit a lot of rocks and bumps… how long can you keep on the path?

14:24 – What does a day on business travel look like for you?

16:10 – What are some tips for mobility/stretches that you MUST do?

19:20 – How do you handle eating healthy on the road?

22:05 – What are your recommendations for sleeping better and de-stresssing on the road?

The best sleep habits on the road are the ones you start at home #SleepBetter #SaraQuiriconi #EliteRoadWarrior Share on X

30:00 – What are ways with dealing with addictions/choosing a different, healthier path than other co-workers when on the road?

What you can add in rather than numb out? #Addiction #EliteRoadWarrior #MakeTheHealthiestChoice Share on X

35:50 – Closing Thoughts?

Links and Resources: 

Road Warrior Assessment

Elite Road Warrior Book

Sara Quiriconi Website

 

 

Six Simple Ways to Becoming a Stand-Up Guy or Stand-Up Girl on the Road

Jen is a weekly business traveler. She has a territory in the Midwest. She covers Indiana, Illinois, Wisconsin, Minnesota, and Iowa.

Jen has a company car and finds herself constantly in a car driving from one state to another, one city to another to the next rep she needs to visit. This is her road life every quarter as she does the same rounds.

Stan is also a weekly business traveler. He has a territory in North America. He lives on a plane and his company car is rented from National Car Rental. In fact, Stan has a bumper sticker that says, “My other car is a rental car.” This is his road life every quarter with a ton of variety.

Jen and Stan don’t have a lot in common except one major thing: lack of movement and specifically sitting almost ALL their travel day. What they get at the end of the day is far from energy but a numb butt and lower back pain.

How can they possibly change anything with their environment lending to sitting?

 

 

According to Tom Rath’s research in Eat Move Sleep, on average, we now spend more time sitting (9.3 hours) than sleeping on a given day.

CONSIDER A PERSON’S AVERAGE DAY

  • Sit for breakfast
  • Sit commuting to work (national average, one-way daily commute is 25.5 minutes)
  • Sit a majority of the workday at their desk or in a meeting (minus a bathroom break)
  • Sit commuting back from work
  • Sit at dinner

IF YOU’RE ON THE ROAD, YOUR STORY MAY LOOK LIKE THIS:

  • Sit watching TV in the evening
  • Sit for the drive to the airport
  • Sit at the gate waiting for a flight
  • Sit on the plane the entire flight
  • Sit in a rental car or rideshare to your first meeting
  • Sit at lunch
  • Sit for your afternoon meetings
  • Sit at dinner with your laptop open, alone or eating with clients
  • Sit at the hotel or nearby bar until bed

Do you see a theme?

The point is we sit most of the time and far more than we even realize, which makes movement a rare event. So, how do you compare? Do you sit with the average or move more than the average?

I CHALLENGE YOU TO CONSIDER BECOMING A STAND-UP GUY OR A STAND-UP GIRL!

 

SIX WAYS TO TAKE A STAND AGAINST SITTING DURING TRAVEL

I obviously don’t know your location and your travel arrangement— if it’s short or long, by car or plane. I do know it’s possible to take a stand against sitting if you’re willing to be creative and look for options to increase standing, the first of Increase M4X.

As you read through these suggestions, I encourage you to think about how you can adapt them to your travel situation.

1. STAND AT THE AIRPORT GATE

I see people standing as an absolute last resort because they don’t want to sit in between someone at the gate. This is a perfect opportunity to stand before getting on the plane. Why? Because you’re going to be sitting for the next couple hours or far more, depending on the distance of your flight.

This is a massive change of behavior for frequent flyers. They’re so ingrained to see a seat and sit in it, especially when you get to your gate. It’s a sense of relief. “Ah, I made it, and now I can relax until I need to board.”

I challenge you to gain some energy before you even get on your flight. This small habit change will become a catalyst for the remaining ways to take a stand against sitting during travel.

2. STAND DURING THE FLIGHT

Do you ever notice that one guy who stands a lot during the flight? How annoying, right?

Yup, I’m that guy. I’ll stand during a flight. I’m happy to make you feel awkward and uncomfortable. I want to increase blood flow through my body to increase my energy, which is the whole point! Now I can hear the pushback:

The seatbelt light is almost always on.

What if we hit turbulence while I’m standing?

Here are my responses:

  • I don’t want to bother those around me.
  • The seatbelt light is on often but more at selected times – pay attention and you’ll be surprised.
  • You’ll know about the turbulence long before it forces you into the arms of another woman.
  • Do you really care THAT much what someone thinks whom you will never see again?

PRO TIP:

I don’t rely on my memory to remind me to stand, especially if I’m in a time-block session (you’ll learn more about time blocks in the Perform Habit under Block & Tackle).

But I do rely on an alert. I first started with a timer. I would set it for a certain amount of time, and when the alarm would go off, I would stand. Currently, my Apple watch lets me know an hour into sitting without standing. I love the alert, especially if I’m locked into work, writing, reading, etc. I need that trigger to get me off my can and onto my feet.

3.  STOP AT A REST AREA OR GAS STATION TO STAND

Some road warriors rarely, if ever, step foot in an airport or a plane. They’re literal road warriors, driving from place to place. Other road warriors may fly to one central location, and then drive around from that spot, often for hours.

If this is the case, leverage the potential stops to get some standing in and move! This may take the form of a rest area off the interstate. It may be a fuel stop at a gas station or a bathroom break.

Take these times, whether planned or necessary, to take a stand. You’ll be surprised how much more movement you can get in when you look for these natural stops while driving.

4. STAND DURING MEETINGS

Oh, the joy of meetings on the road. They definitely cannot be avoided because chances are, that’s exactly why you’re on business travel most of the time in the first place!

Meetings are a perfect opportunity to stand, even just for a few minutes. Here’s a slick way of pulling it off: I stand to stretch then just remain standing for a minute or two. Often, nobody cares, and I stand for as long as I can get away with it. Each meeting is different, so you need to feel that one out.

I’m now known as a stand-up guy, especially if I come back to the same location with the same people and they just know I’m “that guy.” Simply embrace it. If you’re getting into the habit of standing during meetings, then the fifth way is a natural transition…

5. CREATE A STAND-UP DESK

Create a stand-up desk any time you can. It’s possible on business travel, but it may take some creativity. When you’re on a mission to have a stand-up desk, you’ll make it work.

If I’m in a meeting, I’ll look around and find a way to move my laptop or even a notebook to accommodate standing and create a makeshift stand-up desk. It may be a ledge or bar-height table.

PRO TIP:

I often stay and even stop at a Courtyard Marriott or Embassy Suites just to work for an hour or so between meetings, etc. Starbucks is another option if you don’t mind the transient environment, which can be highly stimulating.

The overall point of stand more is learning to make it a priority and looking for opportunities to add more standing within a business travel day. If you truly made a concerted effort on the six suggested ways, you’ll be amazed at the difference you’ll feel in your body and in your energy.

6. STRETCH WHILE YOU STAND

You’re up, man, so why not stretch out that tight and inflexible body? I’m serious. Most road warriors are VERY inflexible (in more ways than one).

This is such a freebie that when you stand you stretch your legs, your back, your neck. In mere seconds, that tight body of yours gets a free stretch that comes with simply taking a stand. A beautiful thing, Road Warriors!

BONUS TIP:

Another way to increase standing time is to not sit while you’re waiting for the rental car bus or Ride Share on one of those very convenient (and very uncomfortable) benches.

Take a stand! You’ve been on a flight, so stretch your legs and get some blood flowing to regain some energy. If you’re on the rental car bus, stand there as well. You’ll be the gentleman giving up your seat for a lady. See how standing can make you a hero as well? All the perks!

If I’m really honest, I don’t want to be the person seated at the back of the bus having to wait on EVERYONE to get his or her bag off the bus. I like to keep my carry-on and computer bag assembled, to get a few more minutes of stand time on, and be the first off the bus.

Land This Plane…

I realize the road fights you on this one, with a comfortable chair and the pressure to sit since “everyone else is.” This can be a tough play but not impossible.

So, choose one of the ways to stand more that will be the easiest for you to integrate into your day on the road. Does it need to be one you’ll remember the easiest? Or one that is the least obvious?

For me, it was standing at the gate at the airport. Once I started this standing location, I found myself more conscious of other standing opportunities within my day.

So, become a stand-up guy or stand-up girl on the road today!

Six Ways to Take an Energy-Giving Break on the Road

Terra is a hard driver. She’s up early and at it late. She never takes breaks and actually prides herself because of it.

During every possible break given in a meeting or conference, she’s working. Her brain is always engaged and her can is always seated.

Her philosophy is “who has time for a break?!” and she actually looks down on those who do. She would never say they are lazy but she does question their work ethic. Is Terra right? After all, you’re on the road to work and crank out as much work as possible.

Or is there a reason to take a break?

This is a major pushback for road warriors: the topic of a break. Terra is not alone in this area. But Terra, give it a break already?!

I know what you’re thinking: “I barely have time to go to the bathroom let alone pause for lunch. How could I ever have time for a break?”

Well, you never “have time.” You always “make time” for things that are important. Believe it or not, breaks are important and they matter.

FOUR NATURAL PUSHBACKS TO TAKING A BREAK

1. I Don’t Have Time to Take a Break

I’m behind before I even start my day and will only fall further behind if I stop and take a break.

I will literally lose more time if I stop. I have TOO much to do and NOT enough time to do it. How could I even consider stopping for a break?

2. I Feel Fine So Why Stop and Take a Break?

Those of us who are locked in and get “in the zone” can easily push back on this one. This is especially true for those of us who love what we do.

3. I Forget to Even Take a Break

If it’s not something we do regularly, especially when traveling, it’s easier to just do a drive by and miss a break even if we want or need to take one.

4. My Travel Schedule Doesn’t Allow Me to Take a Break

This used to be me. I never took a break on the road, and the main reason was I never scheduled it. When I started padding my schedule by just 15 – 30 minutes once or twice a day, the results were outstanding.

The problem is, most road warriors rarely take a break, and IF they do, they do it wrong. How do you screw up a break? Let’s start with what a break is first.

I DEFINE A BREAK AS: MOVE THE BODY/REST THE MIND.

If people choose to take a break at all, they do the opposite – they rest the body and move the mind.

They stay seated and move from one screen to another (computer to phone for social media or personal email).

Aka: they screw it up. They’re not moving because they remain seated and their mind is not resting; it is engaged in something else, such as social media or email. They miss an opportunity to leverage the power of energy that a break can give you IF it’s done correctly.

A true break is designed to move the body – stand/stretch/walk – MOVE! Resting the mind means to stop concentrating and let it roam free. Breaks mean running the car but on idle, to use the high- performance car analogy.

A break is productive only when you disconnect from the work you are doing and indulge in any other activity that takes your mind off the task at hand. The reality is, we have to see the benefit to actually stopping if we’re going to gain anything out of a break.

 

THREE VITAL BENEFITS OF A BREAK

1. Your Mind Gets to Rest

I don’t know about most people, but the moment I begin my day, my mind is going, and I don’t want to admit it doesn’t stay sharp all day. The reality is my mind begins to fade, especially being around people on the road all day unless I do something about it.

That’s exactly why taking a break to give your mind a rest is so vitally important.

It’s good to push your mind, but if our goal is to stay sharp and productive, we need to consider a mental break. We can only focus for so long before quality begins to decrease. If we’re honest, we’ll admit this truth. Resting the mind is exactly what is needed to become more effective and to increase productivity.

What does resting the mind look like? Well, it doesn’t look like moving from one computer tab to another, from CRM to Twitter, from computer to phone. It means allowing your mind time to roam and not concentrate so it is free to engage in something else without intense focus.

2. Your Body Gets to Move

One of our biggest unknown challenges is being sedentary. Most of us sit almost the entire day, especially when we travel. We’re in a rental car or rideshare to the conference room to dinner and then we crash on the bed.

We are not designed to sit around all day, and it’s definitely not helpful for your creativity or productivity. Getting up for a few minutes gets our blood flowing and oxygen to the brain. We NEED to get our blood flowing and oxygen to the brain to be at our best.

On the road, breaks are often hard to do especially if you’re with other people or in meetings most of the day. But often times, you just have to take the initiative.

How many times have you been in a situation where someone said, “Can we take a quick break? I need to… (Get coffee, to go to the bathroom, make a quick call or return some messages)”?

This is the timeout in sports you’ve been looking for, but use it wisely. Often, people just sit there and completely waste the break to move the body and rest the mind.

They stay seated on their can and check social media or talk about absolutely nothing.

Not you, road warrior.

Exit stage left and go for a walk. Change locations. Move the body and rest the mind. Leave the building if you can. At least, walk around within the building. Often, I take a few stairs and at least step outside. In this way, I’ve moved and taken in some fresh air and scenery.

3. You Come Back More Focused

This is where taking a break actually increases your productivity. We don’t want to just do our work; we want to do our best work, and that’s what happens when we’re focused and creative. When blood is flowing through my body and oxygen to my brain, both have had the break they need to come back more focused.

It’s amazing how people can screw up a break and are worse off after a break. Not you, road warrior. You’ll come back sharp and ready to knock out the rest of the time.

 

SIX WAYS TO TAKE AN ENERGY-GIVING BREAK ON THE ROAD

1. Stretch break
2. Water break
3. Bathroom break
4. Snack break
5. Breathe break
6. Walk break

These may seem obvious, but so often, we’re simply not doing them. We’ll choose six excuses.

Think creatively about how you could add them into your travel day. If you think you don’t have ANY time for a break, consider the following with examples of how to use the six different types of breaks.

Your goal: Be an over-achiever and combine break types.

 

THREE LENGTHS OF BREAKS ON THE ROAD

1. MICRO – Think Seconds/Small Length

We may not have time for anything longer at the moment or we just need a quick hit of the benefit of a break, and that’s exactly why we should take micro breaks throughout the day.

Here’s a stat for you: a 30-second micro break can increase your productivity up to 13% and a 15-second break from staring at your computer screen every ten minutes can reduce your fatigue by 50%.

Types of micro breaks:

* Breathe break – Take in oxygen to the brain.
* Stand break – Simply standing and walking that sedentary body will do more for you than you think for such little effort
* Stretch break – take that stand and move it to a stretch to get some additional blood flowing. You’d be surprised what a simple, calculated stretch will do for your energy.

 

2. MINI – Think Minutes/Medium Length

Micro is seconds; mini is minutes. You can sneak a good little breakin within a few minutes.

National Institutes of Health (NIH) research reveals that taking mini breaks that range up to 5 minutes can improve mental acuity by about 13 percent. That’s GREAT ROI for just five minutes!

Types of mini breaks:

* Bathroom break – If you’re drinking water, this is a natural by-product of your hydration donation and the benefit is you add a walk break to get you to the bathroom. Brilliant!

 

3. MAX – Think Unplug/Large Length

* Water break – Again, if you’re drinking water, you’re going to need a refill, and this is the time to do it.

This couple of minutes’ break does more than you realize and is worth the quick stop. Often, this is a natural upgrade from the micro breaks, but the biggest bang for your break buck is a…

If you’ve been concentrating for a while, at some point in your morning and/or especially in your afternoon, you need a max break.

How often have you found yourself pushing through the mid- to late-afternoon and everything just seems to take you twice as long and the quality is half as good? The solution? A max break. This is a true un-plug.

I’m not talking an hour or even 45 minutes; 15 minutes is a great place to start with a max break. You can often maximize a few different types of breaks:

* Walk break – This is a true “move the body/rest the mind” exercise. While you’re at it, throw in a stretch break at no additional charge.

 

BREAKING THIS UP

According to the book Rest, a true break from work – the kind that allows what sociologists call detachment, the ability to put work completely out of your mind and attend to other things – turns out to be tremendously important as a source of mental and physical recovery from work.

I realize breaks may be a change of mindset for you, but if you begin to simply change how you view a break, whether given or self- imposed, you will experience the benefits of moving your body and resting your mind as you get the full benefits of a break. Take a short walk and change your environment for a few moments to catch your breath with the goal of coming back refreshed and ready for another round.

 

THREE-POINTERS

1. A break is defined as “move the body/rest the mind.”

2. Implement as many of the six different types of breaks as possible on the road: stretch, water, bathroom, snack, breathe, walk.

3. Implement as many of the three different lengths of breaks as possible on the road: micro = think seconds and small length; mini = think minutes and medium length; macro = think unplug and large length.