Touring can be a thrilling adventure, but it’s no secret that the unpredictable schedule, late nights, and constant travel can take a toll on your health. Here are some essential tips to keep you mentally and physically balanced so you can bring your best self to every stage, city after city. Let’s set you up for sustainable success on the road!
1. Reflect & Recharge
Before you hit the road, take stock. Reflect on what energises you at home—whether it’s a quiet cup of tea, a bit of yoga, or a favourite playlist. Identify small rituals you can bring with you to help ground yourself during the chaos of tour life.
2. Prep for Peak Performance
Being physically and mentally prepared can make all the difference. Stick to injury-prevention exercises that target performance-specific muscles, and don’t skip vocal warm-ups if you’re a singer. Have pre- and post-show routines that help you focus and decompress—these will be your anchors in an otherwise busy tour schedule.
3. Stay Connected
Relationships are your safety net on tour. Staying in touch with loved ones can help alleviate loneliness and keep you grounded. You could even try scheduling a “family hour,” a dedicated time each day to reconnect with family and friends, or just check in with your support system.
4. Cultivate a Growth Mindset
On tour, things won’t always go as planned. Embracing a growth mindset can help you see challenges as opportunities to learn and grow, not as setbacks. Don’t aim for perfection; instead, focus on showing up and doing your best, especially when circumstances change unexpectedly.
5. Tune into Your Body’s Signals
Notice any early signs of stress, like headaches or irritability, and address them before they snowball. Check in with yourself daily—are you carrying tension somewhere? Have you been neglecting proper rest or hydration? These small self-checks can prevent burnout and keep you ready for the next performance.
6. Find Ways to Decompress
The adrenaline after a show can be high! Use post-show relaxation techniques like deep breathing, progressive muscle relaxation, or even a quick massage to wind down and give your body a chance to recover. Staying calm between shows is essential to maintaining your energy for the long haul.
7. Prioritise Quality Sleep
Tour life isn’t conducive to perfect sleep, but creating a routine can help. Aim for at least a few hours of rest around the same time each day. Consider a quick power nap before or after shows and try techniques like the 4-7-8 breathing method, dimming lights, or using calming music to signal to your body that it’s time to rest.
8. Protect Your Hearing
Your ears are invaluable instruments, especially if you’re working with live music. Consider investing in custom-fitted earplugs or in-ear monitors. These will help shield your hearing from loud environments while allowing you to perform at your best. Remember, noise-related hearing loss is preventable but permanent—so take precautions now to protect your long-term health.
9. Fuel Up
Balanced nutrition isn’t always easy to find on tour, but planning ahead can help. Pack healthy snacks (think nuts, fruits, and protein bars) and opt for lighter post-show meals like a wrap or salad rather than heavy, greasy options. Hydrate throughout the day, and limit caffeine and alcohol, which can disrupt sleep and dehydrate you.
10. Give Yourself Room to Grow
Finally, remember to enjoy the journey! Touring is a marathon, not a sprint. Give yourself the grace to adjust, learn, and grow. By taking care of your health and well-being, you’re not just surviving the tour; you’re thriving.
Touring is demanding, but with these tips, you can navigate the road to success healthily and sustainably. Here’s to keeping your performance sharp, your mind clear, and your energy high!