Travel is the stress-test for any routine. The ones that survive travel are the only ones that actually compound over years.
The pre-flight protocol
- Hydrate aggressively in the 24 hours before
- Sleep the night before like it matters — it does
- Pack what you actually use, not aspirational stuff
In-flight
Less caffeine, not more (it dehydrates and disrupts the onset of sleep at the destination). Water every hour. Compression socks if you're tall. Walk when you can.
Time-zone shift protocol
Light exposure on arrival in the destination morning is the single highest-leverage move. Get outside, even cloudy, within an hour of landing if it's daytime there.
Bedtime support that doesn't sedate (calming compounds, not melatonin overload) helps the first three nights.
What works portably
Drops travel well. 30ml, in your toiletry bag, both MHODE ON and MHODE OFF survive air travel and hotel stays without requiring a fridge, a kettle, or a routine.
Food supplement. Not intended to treat or cure.