Many workers, especially those with families, struggle with the personal difficulties of life on the road. Exercise regimens are lost, diets are forgotten, and contact with family becomes less frequent—not to mention increasing stress levels. But road work is part of the job, and the job is part of life.

It’s easier to deal with the struggles of working out of town for weeks or months at a time if you have a plan. Here are some of our top tips for work-life balance on the road.

5 tips for achieving work-life balance on the road

1. Stay on your exercise plan

Just because you’re on the road doesn’t mean you need to fall off-track with your exercise routine. It’s also a great way to reduce stress. According to a recent ADAA online poll, roughly 14% of people use exercise to cope with stress. 

2. Focus on sleep

Most people find it difficult to sleep in a bed that’s not theirs, which means adequate rest goes out the window. But remember, it’s temporary. Investing in portable blackout curtains and a sound machine are great ways to set your sleep environment up for success. Positive self-talk, guided meditations, deep breathing, and other relaxation techniques are also helpful to support sleep.

Try it out: Headspace for meditation and better sleep

3. Schedule time to stay in touch with your loved ones

Scheduling calls with family is an easy way to maintain communication.  Keep the conversations positive, upbeat, and reassuring for your family.

4. Eat clean

Finding nutritious food on the road can be challenging. If you know where you’ll be stationed, search out grocery stores, markets, and other places to find whole foods. If possible, request a hotel with a kitchenette. 

For Annemarie, a construction worker who was frequently on the road, going home on weekends to prepare meals for herself for the upcoming week made sense. It helped her eat nutritiously and gave her comfort from home while out of town.

5. Remember your why

Every worker has a different reason for life on the road—remember it. Keeping your why in the back of your head, even during the tough times, helps you push through. And don’t forget to take care of yourself in the process.