The freedom to work from anywhere in the world is no longer just a dream, it’s a growing reality.
According to Harvard Business Review, digital nomadism has been steadily on the rise. Once seen as a niche trend among tech professionals, this lifestyle now attracts a diverse crowd, including families, entrepreneurs, and even retirees.
In fact, a recent survey found that over 17 million American workers identified as digital nomads, marking a 131% increase from 2019. This surge is also due to the growing availability of digital nomad visas offered by countries eager to welcome remote workers.
While this lifestyle offers unmatched freedom, it also presents unique challenges, like maintaining physical, mental, and emotional well-being abroad.
Here are the top tips to help you stay healthy, grounded, and thriving while living and working across borders.
#1 Establish a Structured Routine
Creating structure in an unstructured environment is essential for remote workers living abroad. Without the built-in boundaries of an office, it’s easy for work and personal life to blur. Establishing a consistent daily routine helps maintain productivity, supports well-being, and brings a sense of normalcy no matter where you are.
Start by setting regular work hours that match your peak focus times and overlap with your team’s time zone. Build a morning ritual, like meditation, journaling, or a short walk, to mentally prepare for the day ahead. Equally important is a wind-down routine in the evening to signal that work is done.
According to AOL, one remote worker shared: “Working and traveling sounds like a dream, and in many ways, it is. However, I've also discovered the crucial importance of maintaining a sense of stability through daily routines.”
She found that using a simple productivity app helped her create a “transferrable routine” she could replicate anywhere. This routine kept her balanced, focused, and consistently aligned with her long-term goals.
#2 Healthcare Planning for Life Abroad
One of the most challenging aspects of living abroad is understanding how to access healthcare when needed. Before relocating, research the healthcare system in your destination country. Look into whether international health insurance is required or recommended, what it covers, and how to obtain it.
Many expats maintain telemedicine subscriptions that connect them to doctors from their home country, providing continuity of care regardless of location. Applications like Doximity, Doctor on Demand, or International SOS can provide remote consultations when local care is unavailable.
Create a digital folder containing important health information, including your medical history, current medications, allergies, and emergency contacts. Store this securely but accessibly, and consider sharing access with a trusted friend or family member in case of emergencies.
#3 Reproductive Health Considerations While Working Abroad
For remote workers living abroad, reproductive health requires planning, especially when access to familiar care and products varies by country. If you rely on birth control, securing a long-term supply before you leave or researching local availability is crucial.
Many digital nomads opt for multi-month prescriptions or mail-order services that ship internationally. Long-term methods like IUDs or implants offer convenience, but it’s important to understand the health implications and monitor for side effects.
TruLaw notes that one commonly used method, Depo-Provera, is a hormonal injection administered every three months. While effective, it has been linked to serious side effects, prompting numerous legal claims.
Depo Provera lawsuit settlements in 2025 are drawing increased attention as individuals seek compensation for damages allegedly caused by prolonged use of the drug. The case highlights the importance of making informed choices and consulting with a healthcare provider before committing to any long-term birth control option.
If you plan to start a family abroad, investigate prenatal care standards, birthing options, and parental leave policies. Many international insurance plans limit or exclude maternity care, so advanced planning is essential to avoid unexpected challenges.
#4 Mental Health Maintenance
Maintaining mental health while living abroad can be challenging, especially when dealing with isolation and stress in unfamiliar environments. To stay mentally balanced, consider accessing remote therapy services or joining online support communities specifically for expats and freelancers. These resources can offer a sense of connection and help you manage the emotional challenges that come with this lifestyle.
According to USA Today, loneliness is a common issue among digital nomads. The article highlights that even when you meet new people, there’s a deep longing for the comfort of close, long-standing friendships. Traveling may seem like a way to boost your mood, but spending hours alone in a foreign city can intensify feelings of isolation.
Finding ways to stay connected, whether through therapy or communities, is key to managing these emotions.
#5 Building Community as a Digital Nomad
For digital nomads, cultivating a robust community is essential, tackling the common challenges of both social connection and finding appropriate housing. While independent accommodations like Airbnb provide privacy, they can inadvertently lead to feelings of isolation.
This is where digital nomad hubs and coworking spaces become invaluable, offering natural environments to connect with like-minded individuals. Platforms such as Meetup, InterNations, and Facebook expat groups also host regular events tailored for international residents, providing structured opportunities for social interaction.
Beyond professional circles, consider volunteering with local organizations. This offers a meaningful pathway to integrate with the broader community and combat the transient feeling often associated with international remote work.
The rise of co-living spaces, like SharedEasy in NYC, designed for digital nomads to live, work, and socialize together, has been driven by the desire for connection. These spaces offer a supportive environment that bridges the gap between isolated solo living and the temporary nature of hostels.
Frequently Asked Questions
How can I maintain my fitness routine while traveling frequently for remote work?
To maintain your fitness routine while traveling, prioritize bodyweight exercises that require no equipment. You can also invest in portable equipment like resistance bands. Take advantage of hotel gyms or local fitness studios when available. Stay consistent by scheduling workouts into your daily routine and exploring outdoor activities.
What are the pain points of being a digital nomad?
Digital nomads often face challenges like loneliness, unstable internet, visa restrictions, and difficulty maintaining routines. Finding reliable healthcare, managing time zones, and securing suitable long-term housing can also be stressful. The constant transition between locations can lead to burnout, making balance and community-building essential for long-term sustainability.
Is a nomadic lifestyle healthy?
A nomadic lifestyle can be healthy if managed well, offering freedom, adventure, and cultural enrichment. However, irregular routines, poor diet, isolation, and limited access to healthcare can negatively impact well-being. Prioritizing mental health, exercise, and community is essential to maintain a balanced, healthy lifestyle while living on the move.
A remote professional who prioritizes well-being while working internationally cultivates career and life skills that enrich their entire experience living abroad. Think of well-being not as a final point to reach, but as an ongoing path. One that requires regular reassessment as you adapt to new environments and evolving personal needs.
