GIVE YOURSELF AN UNFAIR ADVANTAGE
GIVE YOURSELF AN UNFAIR ADVANTAGE
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5 Ways Successful Expats Rest and Recharge (Even When They're Busy)
Expats often push themselves to make their relocation a success, leading to stress and burnout. This article explores five ways successful expats rest, recharge, and maintain their energy—ensuring they thrive abroad without exhaustion.
Maayan & Gal Founders of Smoozitive
Monday, February 24, 2025
Moving abroad is an adventure—new opportunities, new cultures, new everything. And if you’re an expat (or soon-to-be one), you probably have a long checklist of things to do: paperwork, language learning, career transitions, social life, finding a decent coffee that actually tastes like home (harder than it sounds, right?).
The drive to "make it work" abroad is strong. Expats often push themselves harder, determined to prove that the relocation was a great decision. The problem? This constant hustle can lead to stress, exhaustion, and even burnout.
So how do successful expats keep their energy levels up while managing busy lives? They prioritize strategic recovery—knowing that true success abroad isn’t just about doing more, but also about knowing when and how to recharge. Here are five ways to stay energized, both before your move and once you're settled.
1. They Schedule Rest Like an Important Meeting
Let’s be real—rest often takes the backseat when you're preparing for or adjusting to life abroad. There’s always something urgent: visa applications, apartment hunting, job interviews, socializing. But here’s the thing: successful expats treat rest as a non-negotiable part of their routine.
Before the Move:
You’re probably spending every spare moment planning and preparing. But instead of working non-stop until the flight, try:
- Blocking time for rest—Schedule a "no relocation talk" evening once a week. Watch a movie, take a walk, do something completely unrelated to moving.
- Practicing the 80/20 rule—You don’t have to do everything perfectly before you move. Focus on the tasks that truly matter and let go of the ones that won’t make or break your experience.
After Relocating:
Your calendar fills up quickly—language classes, work, meetups, trips. But if you don’t schedule rest, you’ll crash. Try:
- Adding downtime to your schedule—If it’s not planned, it won’t happen. Set "quiet time" like you would a work meeting.
- Pacing yourself socially—The pressure to meet people fast can be overwhelming. It’s okay to take a break from networking and just enjoy being in your new city.
2. They Gain Perspective Through Movement
Expats have a lot on their minds. One of the most underrated ways to get clarity and shake off stress is moving your body while letting your mind wander. Whether it's walking, running, or stretching, movement helps process emotions and untangle mental clutter.
Before the Move:
- Take movement breaks when overwhelmed—Instead of pushing through another hour of research, go for a short walk to let your thoughts settle.
- Pack stress-relief movement into your routine—Whether it's yoga, a dance session, or simply stretching in between tasks, staying physically active helps clear mental tension.
After Relocating:
- Walk without a destination—Exploring your new city on foot gives your brain space to process the change without feeling pressured.
- Do something rhythmic—Swimming, cycling, or even mindful walking can help create a meditative state where your mind naturally works through challenges.
(Photo by Gera Cejas on Pexels)
3. They Protect Their Non-Negotiables with Strong Boundaries (and zero guilt)
Expat life is exciting, but it’s also filled with expectations—both from yourself and others. Whether it's family wanting daily updates or new friends expecting you to be everywhere, it’s easy to overextend yourself.
Successful expats protect what’s essential to them, whether it’s time for themselves, quality sleep, or a favorite routine that keeps them grounded.
Before the Move:
- Set realistic expectations with loved ones—Let them know that while you’ll stay in touch, you might not be available 24/7 during the transition.
- Create a “mental noise filter”—Not every piece of advice from well-meaning friends or online groups needs to be absorbed. Pick what serves you, ignore the rest.
- Decide on your non-negotiables—What habits, routines, or activities do you want to keep no matter where you live? Write them down and commit to them.
After Relocating:
- Say no without guilt—Not every social invitation needs a “yes.” Prioritize activities that bring you energy rather than drain you.
- Limit digital overwhelm—Constantly checking messages from home can make you feel torn between two worlds. Try setting “phone-free hours” to stay present in your new life.
- Guard your personal recharging time—If morning coffee alone or evening reading is your thing, protect it. The more overstimulated you are, the harder it is to integrate.
4. They Set Up Their Day for Success
How you start your day as an expat can set the tone for how you handle stress, productivity, and energy levels. Successful expats create simple morning routines that help them feel in control—even when everything else is new.
Before the Move:
- Practice a “morning mindset” ritual—Journaling, meditating, or simply setting an intention for the day can ease pre-move anxiety.
- Test morning habits that make you feel good—Find what helps you wake up feeling energized—whether it’s stretching, reading, or listening to a motivating podcast.
After Relocating:
- Start with something familiar—Whether it’s your favorite coffee ritual or morning playlist, keeping something consistent helps create stability in a new environment.
- Limit decision fatigue early—Deciding everything from “where to buy milk” to “how to navigate public transport” can drain mental energy. Plan small things the night before to keep mornings stress-free.
(Photo by Pavel Danilyuk on Pexels)
5. They Take Tiny Recovery Breaks & Manage Their Energy Cycles
Expats often run on adrenaline, especially in the first months. The problem? You’re not designed to operate at 100% all the time.
Think of your energy like your phone battery—you don’t wait until it’s at 2% to recharge (or maybe you do? ;) ). You plug it in every day to recharge. That’s exactly what successful expats do with their mental and emotional energy.
Before the Move:
- Use micro-breaks during planning—Instead of back-to-back relocation tasks, take 5-minute breaks to reset.
- Listen to your energy rhythms—If you’re more productive in the morning, do your most important planning then and leave smaller tasks for later.
After Relocating:
- Adopt the 90-minute focus rule—Work or explore in 90-minute blocks, then take a 10-15 minute break. It prevents exhaustion.
- Use sensory resets—A splash of cold water, fresh air, or a few deep breaths can work wonders when you start feeling overstimulated.
Sustainable Success Abroad Requires Strategic Recovery
Moving abroad is an incredible opportunity, but thriving in a new country requires more than just a ‘play hard work hard’ approach—it requires smart rest.
Successful expats know that:
Rest isn’t a luxury; it’s a necessity.
Small moments of recovery prevent big burnout.
Energy management is often more important than time management.
So whether you’re in the middle of planning your move or already navigating your new life abroad, ask yourself: Am I recharging as intentionally as I’m pushing forward?
Because long-term success abroad isn’t just about what you do—it’s about how well you sustain yourself while doing it.
Maayan & Gal Founders of Smoozitive
Among other things they are dreamers, doers, sisters and of course living abroad. They strongly believe that moving and living abroad can and should be the experience we dream of rather than the one we fear. They dedicated their business (and their time and energy) to make sure that happens for as many people as possible. Smoozitive is where you start creating a life you actually enjoy living, no matter where you are.
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