Digital Nomad Self-Care 20 Wellness Routines Around the World
Being a digital nomad is all about freedom, but let’s be real—being constantly on the move can take a toll on your mental and physical health. Trust me, I’ve been traveling solo for over 15 years and I’ve learned the hard way that without a solid self-care routine, you’ll burn out fast. That’s why I’ve gathered 20 wellness tips from around the world to help fellow nomads stay in top shape. Whether you’re working in a bustling city or relaxing on a remote beach, these routines are designed to fit into your nomadic lifestyle without making you feel like you’ve got another to-do list.
1. Morning Yoga on the Bali Beaches
Starting your day with a slow-flow yoga routine while listening to the waves? Heaven. Bali is a yoga haven, but you don’t need to be there to reap the benefits. I’ve done yoga on hotel rooftops in Lisbon, on grass fields in Prague—you name it. The key is the slow stretching to ease into your day. Try sun salutations, deep breathing, and maybe a short meditation.
2. Digital Detox in the Swiss Alps
Every nomad hits a point where the constant screens make you want to scream. That’s when it’s time for a detox. Picture this: you’re in the Swiss Alps, surrounded by nature, no Wi-Fi in sight. You don’t have to climb mountains to get this peace, but a weekend away from screens can reset your brain. Disconnect and just be present.
3. Mindfulness Meditation in Kyoto
I did a meditation retreat in Kyoto that completely shifted my perspective. Kyoto’s serene temples and zen gardens create the perfect environment for mindfulness practices. You don’t need to go to Japan to practice mindfulness though—take five minutes at any time during the day to focus on your breath, block out distractions, and center yourself.
4. Cycling Through Amsterdam’s Canals
This is a wellness routine I swear by. Not only do you get exercise, but you also get to explore cities in a totally unique way. Amsterdam’s bike-friendly paths alongside its canals make for a perfect bike ride. It’s low-impact cardio and a great way to clear your head while exploring a new city.
5. Acupuncture in Chiang Mai
Okay, I wasn’t sure about acupuncture at first, but after giving it a shot in Chiang Mai, Thailand, I was hooked. This wellness practice is fantastic for relieving stress, improving circulation, and easing any muscle tension from long hours of sitting. I’d recommend trying it at least once, especially if you’re traveling through Southeast Asia.
6. Breathwork in the Spanish Countryside
Breathwork has been a game-changer for me. I attended a workshop in Spain’s countryside, where I was taught different breathing techniques to reduce anxiety and stress. The Spanish sun, combined with the quiet countryside, made for the perfect environment to practice. You can do this anywhere with a few minutes of intentional breathing—inhale for four counts, hold for four, and exhale for four.
7. Sound Baths in Los Angeles
A sound bath involves lying down while soothing sounds from crystal bowls wash over you. It sounds a little woo-woo, but trust me, I’ve had some of the best relaxation sessions this way. LA offers many sound bath experiences, but you can also create your own at home with some calming music or frequencies on YouTube.
8. Cold Showers in Reykjavik
If you’re a fan of feeling awake and alive, try a cold shower. When I was in Reykjavik, Iceland, I gave it a go—and let me tell you, it’ll wake you up like nothing else. Cold water has a ton of benefits, from improving circulation to boosting your mood. After a long travel day, this routine can be invigorating!
9. Forest Bathing in Japan’s Forests
I didn’t understand the magic of forest bathing until I tried it in Japan. This is the practice of soaking in nature—literally, just walking through forests and absorbing the sights, sounds, and smells. It’s deeply relaxing and scientifically proven to reduce stress. You can do this anywhere there’s greenery—no trip to Japan required!
10. Hot Springs in Iceland
After a long day of work or hiking, nothing beats relaxing in one of Iceland’s natural hot springs. It’s like a spa day in nature. If you’re in places like the Blue Lagoon or Myvatn, you’re soaking in geothermal waters while surrounded by volcanic landscapes. Pure bliss.
11. Sunbathing in Australia’s Coastal Cities
You’d be surprised how rejuvenating some sunshine can be. While I was in Sydney, I made it a daily ritual to sit on the beach for 30 minutes, just soaking up the sun. Not only does it boost your mood, but the vitamin D is essential for overall health. Plus, who doesn’t love the ocean breeze?
12. Journaling in the Mountains of New Zealand
The fresh mountain air in New Zealand inspired me to start journaling daily. There’s something about sitting in nature with a notebook that helps you get your thoughts together. It’s an incredible way to release stress, reflect, and set intentions for the day ahead. Trust me, it’s a habit you’ll want to keep.
13. Beachside Meditation in Thailand
I’ve meditated at sunrise in Thailand on more than one occasion, and it never gets old. The combination of peaceful waves, golden sunlight, and the soft sand beneath your feet makes it easy to tap into a deep state of mindfulness. It’s the perfect remedy for a stressful week of deadlines.
14. Hiking in the Andes Mountains
Hiking in the Andes was one of the most challenging and rewarding experiences I’ve had. The physical effort, combined with the breathtaking views, felt like a reset for both my body and mind. Whether it’s a gentle hike or a serious trek, get yourself moving in nature—it’s an unmatched way to relieve tension.
15. Mindful Eating in Italy
Ever tried slow eating in Italy? In a small Tuscan village, I learned the art of savoring every bite. The focus is on enjoying food without distractions—no phone, no screen, just you and the meal. It’s amazing how this simple practice helps with digestion and satisfaction.
16. Forest Yoga in Costa Rica
Costa Rica’s rainforests offer a stunning backdrop for practicing yoga, and I couldn’t resist combining both. Being surrounded by wildlife and greenery while doing yoga brings a sense of connection to nature. It’s grounding and peaceful, perfect for clearing your mind.
17. Massage Therapy in Vietnam
Massage culture in Vietnam is top-notch. I had some of the best therapeutic massages in the world here, whether in a high-end spa or a small local shop. It’s perfect for easing any travel-induced tension in your shoulders, back, or feet. Definitely a must-try when in Southeast Asia!
18. Candlelit Baths in Paris
After a day of exploring Paris, I love unwinding in a long, hot bath with a few candles flickering around the tub. It’s simple, but the Parisian luxury vibe really helps me relax. Plus, I’m a sucker for a good bath bomb.
19. Dance Therapy in Brazil
In Brazil, I learned to unwind with samba! Dance is not only fun but also therapeutic. It’s a great way to release pent-up emotions, get your blood pumping, and feel like you’re part of the vibrant local culture. Even if you’re not in Brazil, dance your heart out wherever you are.
20. Spa Days in the Maldives
If you’re looking for the ultimate self-care experience, treat yourself to a spa day in the Maldives. Overwater spas and private villas provide the ultimate indulgence. Whether it’s a body scrub, facial, or full-body massage, you’ll leave feeling like a new person.
From beachside meditation in Thailand to hiking in the Andes, self-care as a digital nomad is all about finding what works for you. Whether you’re embracing mindfulness, exploring local wellness traditions, or simply taking a break from screens, it’s essential to prioritize your well-being while traveling the world. These 20 wellness routines are just a few ways to maintain balance and stay healthy on the road. So, what are you waiting for? Go ahead—try one (or all!) and take your self-care game to the next level. Your body and mind will thank you.
