Controlling the Controllables: How to Build a Travel Routine That Keeps You Locked In

Travel can throw off even the most disciplined athletes. But high performers don’t wait for the perfect conditions—they create them. Whether you're traveling for competition, training, or life, you can protect your performance by focusing on the one thing always in your power: your routine.

The Mindset: Control What You Can

Disruption is part of life. What separates elite performers is their ability to adapt without losing discipline. When your environment changes, your rhythm doesn't have to fall apart—you can rebuild it on the go.

This mindset starts with a simple principle: control the controllable. You may not be able to control time zones, hotel noise, or travel delays, but you can control your prep, your sleep routine, your eating schedule, and how you show up mentally. The goal is consistency, not just in sport but in every avenue of life, so that your body and mind can perform optimally come game time.

1. Your Routine Starts the Night Before

Mental sharpness and physical readiness don’t start at warm-up—they start with rest the night before. Travel often disrupts sleep, but your habits can help stabilize your body and brain.

Here is a simple sleep prep checklist: ✅ Dim lights and screen use 60–90 minutes before bed. If possible, put your phone across the room, it will force you to get out of bed to set your alarm off but it will also keep you from scrolling at night and negatively impacting your sleep quality through the exposure to the light from the screen. ✅ Listen to familiar music or background noise if the space feels unfamiliar. This is important to start at home so you can repeat it elsewhere. A favorite playlist, nature sounds, or even white noise can bring a familiar feeling to your body as you prepare to fall asleep. ✅ Set a consistent alarm—even while traveling. I get it, time zones can be a huge pain, but try to stay consistent with your wake and sleep time so that your routine stays on track each day. ✅ Say a prayer or do breathing exercises before bed to calm your mind. Gratitude exercises, prayer, and journaling have all been shown to positively impact sleep quality and mental health. They would be a great addition to include, whether at home or away. ✅ Avoid heavy meals or intense conversations right before sleep

Even in a new environment, these rituals tell your brain: we’re still on mission.

2. Keep Mealtimes & Sizes Consistent

Nutrition is often overlooked while traveling, but your gut and brain thrive on rhythm. Sudden changes in meal timing or size can throw off focus, digestion, and recovery. If you are driving, you can easily pack a meal, if you are traveling, you might be able to find a meal service (such as Clean Eats) nearby that can offer you high-quality meals on the go.

Tips for consistency:

🍽️ Aim to eat at the same times you would at home

🥗 Keep portion sizes familiar—even if food types vary

💧 Hydrate often, especially during air travel

🕰️ Use phone alarms or reminders if needed to stay on your routine

Pro tip: If you know what fuels you best, pack backup snacks to avoid poor decisions when food options are limited.

3. Anchor Your Day with Small, Familiar Habits

When traveling, your space changes. Your team may be scattered. But simple habits can anchor your mind to what matters.

Try these:

🎧 Play the same music while getting ready or winding down

📖 Read Scripture or a short devotional at the same time each day

📓 Journal or check in with your goals each morning

🧍‍♂️ Do the same warm-up routine—even if space is limited

These micro-routines restore focus, faith, and consistency—even on the road.

4. Prepare Like It’s Game Time… Every Night

Even if you’re still a day out from competition or performance, your preparation starts tonight. The quality of your sleep and mindset the night before often determines your sharpness on game day.

Set yourself up for success:

• Lay out your gear or clothes

• Visualize tomorrow’s focus using imagery scripts or game day stories

• Pray or reflect on your purpose

• Commit to being intentional—not passive—with your routine

Final Thoughts: Your Discipline Travels With You

The best routines don’t depend on location—they depend on intention. Wherever you go, bring your discipline, your mindset, and your mission. You don’t need to control everything. Just control what you can.

Stay mission ready. Wherever you go.

Want Help Building Your Routine?

Book a 1-on-1 coaching session and we’ll craft a custom performance plan you can take anywhere.

Put these simple steps towards your daily routine and watch your consistency skyrocket.

Dr. Ty