I love journalling—I process externally, and dumping all the thoughts in my head onto a piece of paper helps me organize and make sense of my thoughts. So it should come as no surprise that one of my favourite things to bring on trips is a small notebook, as I find starting or finishing the day with a page or two of insight is very calming.

If you’re looking to get into a routine of reflection while you travel, here’s some questions that might help you get started:

For beginning the day:

Doing a body check-in—scanning from the top of your head all the way to your toes—how am I feeling about the day ahead? This could include anything from “Slept weird, and my back hurts” to “I’m feeling anxious about seeing a friend today”. Explore those feelings, and if there are any that are worrying you, think out possible fixes to problems. If your back hurts, you might stop by a chemist for some painkillers; if you’re anxious about seeing a friend because you’re unsure what you’ll talk about, make a list of potential topics. You’ll be surprised at how many of the answers you already know!

What do I want to leave in the past? That weird look that the cashier gave me; the anxiety I had about not having enough painkillers; the nausea I felt when the plane landed…all of these are things that hang over my head like storm clouds if I don’t call attention to them. I feel them in my tense shoulders, and clenched jaw. Writing about them used to feel like giving them more power, but when you see the situation in black-and-white, you realise that some problems aren’t worth thinking about. Writing out my over-thinking helps me in this way!

What am I most looking forward to today? Having something to get excited about is what gets me through jetlag or a bad night’s sleep in a new bed. Pinpointing your excitement doesn’t need to be tied to a ticketed event, of course—it could be as simple as how you’re looking forward to meeting up with an old friend.

Journaling about excitement really helps me maximise the feeling, in two way: first, I remind myself that I’ve planned some cool stuff to do while I’m travelling, and secondly, I tap into why of my travel. Why do I choose the places I go to—to see friends? To explore cultures? To eat amazing food? This insight helps me plan more trips that are exactly what I want in the future.

What are my top priorities for today? This kind of intention-setting will help you navigate the day easily. Priorities could look like activities or events (like I want to meet 5 people at the conference today, or I want to see the Eiffel Tower) or could be feeling-based (like yesterday was chaotic; my priority today is to feel calm or I worry I’m going along with what my group is doing; my goal today is to feel comfortable exploring on my own). It might even be as simple a wanting to beat jetlag or try a local dish—write down whatever you want the day to look like without judgement!

Even if you’re on a set schedule, you can still figure out what matters to you and act accordingly. For example, if you need to spend the day at a wedding, it might look like: My priority for today is to enjoy the wedding, not feel awkward around my ex who’s here with his new girlfriend, and to dance as much as I can.

To end the day with:

What did I experience today that I want to remember? So often days can pass us by in a blur when we travel; writing helps us commit those moments to memory. Think back on the day; was there something that you experienced that caused you to take pause, like a new smell, a song you’d never heard, a kind act from a stranger?

What three things am I grateful for from today? This is one I love, because it’s like Pavlov-ing myself—when I do this regularly, my brain starts looking for things to be grateful for throughout the day, because it knows that this exercise is coming. If gratitude isn’t your thing, then try thinking of it as luck—what happened today that proved I’m a lucky traveller? Did I get a deal on something expensive? Get a great spot to lie out on the beach? Have wonderful weather? As you get more proof that you’re lucky, you’ll feel luckier—like a self-fulfilling prophecy!

How did I take care of my wellbeing today? If you’re on a wellbeing journey, it can sometimes be hard to celebrate the wins, and not just see the parts where we struggle to take care of our mental health. But give yourself credit for the things you’ve done to take care of yourself—things like eating healthily, knowing when your body needs rest, doing breathing exercises, or saying “no” to things that drain you.

What is my hope for tomorrow? I won’t lie—sometimes when I do this, it feels a bit like a list for the next day. But looking to the future is a great way to put the day to bed; saying that you want your future to look similar to, or different from, the day you’ve just had is important. You might find that you want more days like the one that’s ended; you might also find that variety is key for you (for example, maybe you want a calm travel day following a busy one). Again, there’s no judgement; this is about learning about what works for you!

How do you like to reflect when you travel? I hope you’ll let me know in the comments—happy travels!