Business trips can be exciting for people who thrive in social environments, but for those who are introverted and have ADHD, it can feel overwhelming from the minute you receive the email to "save the date for a work week in person." As someone who falls into both categories and has designed a peaceful and supportive remote life at home, I recently experienced a jarring mix of emotions on my business trip to London.

My younger self would have been super excited to take this free flight to Europe and tack on another 7 to 10 days to explore new sights, visit friends and family, and tick off parts of the world I have yet been to. A few years ago, I might have taken this opportunity to invite my partner, and we would make it a nice vacation for the both of us. 

My present self was full of anxiety. I knew it would be a week of non-stop bonding activities with my colleagues. It was an invitation to join a required work week with a team of 10 people. With a jammed-packed agenda of workshops, meetings, and social hours, the trip required me to be "on" all day and into the evening.. The expectations of 12+ hours per day for three days straight with co-workers stressed me out. I just wanted to be in and out of this work week and didn't have the bandwidth to expand my trip or bring on someone else. At the time, I could not have imagined doing more. I gave all I could in the moment and that was okay. After some reflection, I think I could have planned the trip differently. However, it was all I had to give at the moment, and that was okay.

As I reflect back on the trip, here are two essential tips and strategies that you have total control over and will make a business trip as rewarding as possible for you: 

Mental Preparation

As I stared at the invitation to fly to London for a week-long team meeting, I couldn't shake off the overwhelming anxiety that had taken over me. It had been a while since my last overseas trip, and the memory of coming back sick for two weeks haunted me. Plus, the idea of spending seven whole days away from home and with co-workers felt like a recipe for mental exhaustion. But as I confided in my therapist and friends, I slowly began to shift my perspective. I realized that I have control over my perception of what is and what isn't. I am able to attend this business trip and not revert back to my extreme people-pleasing self that always hits a wall of lies and exhaustion. Instead, I chose to open up to the human connections that awaited me—the chemistry, the eye-rolls, the lunch breaks, and the moments between meetings to delve deeper into fascinating topics. It was an opportunity to build and flex the right brain working in sync with the left brain. And with this reframing, I knew I could maintain who I was and make the most of this trip, even as an introvert with ADHD.

Setting Boundaries

It is important to remember the power of setting boundaries. My ADHD self sets exceptionally high standards and struggles with low self-esteem because I am very sensitive to what other people think about me. So in these work environments, I want to be everywhere and do everything. Still, I've learned that it's not worth sacrificing your mental and emotional well-being. During my flight, I journaled and mapped out my boundaries. I noted:

• When you feel the need for alone time, don't hesitate to take it. You don't have to be around people 24/7 to be a team player. 
• Starting your day on your own terms can be a refreshing way to recharge your batteries. Enjoy a morning walk and podcast alone.
• At the end of the day, when it's time to retire, just do it. Resist the urge to stay up late, drink more, and exhaust yourself beyond your limits. Trust your instincts and listen to your body.
• Remember that not all connections are created equal. Seek out real talk over chit-chat, and don't be afraid to keep your circles small. You know that deeper relationships will fill you up in ways that superficial ones cannot.

The last few years have dramatically changed how we work, travel, and socialize. We've built new habits, discovered new parts of ourselves, and maybe rusty in other areas that were commonplace pre-Covid era. Regardless of those changes, take a breath to reflect on what is happening now, what is the opportunity and challenges at hand, and how you set your future self up for success.

If it's been a while since you've had to go on a business trip and participate in required organized fun, let's reframe it in a way that serves you. Know yourself and set your boundaries accordingly while exploring ways to build new muscles and discover something new about your superpowers. If you're an introvert with ADHD facing a similar situation, know you're not alone. With the right preparation and mindset, you can have a successful business trip as defined by you.