Ways to Set Yourself Up for a Retreat

Okay… you’ve booked the retreat. You’ve carved out the time. You’ve invested in yourself. Now — how can you make sure you really get the most out of this experience?

The more intentionally you arrive, the deeper your retreat becomes. Whether you’re joining for a day or weekend getaway or flying abroad for a week of mindful movement, these practical suggestions will help you arrive grounded, open, and ready to receive all the benefits this time has to offer.

Unplug + Disconnect (in order to reconnect)

A retreat is your chance to step away from the noise of daily life and return to stillness. If you spend the days glued to your device, you’ll miss the very essence of what you came for.

Come prepared to keep your phone and devices on silent, tucked away in your room whenever possible. Take off your Apple Watch. Leave your iPad at home. Limit notifications, and set your email to “out of office” so colleagues and loved ones know you’re less available. Consider a short social media break or temporarily uninstalling certain apps to help you truly disconnect. Start practicing this a few days before you arrive. We’re all a little more attached to our devices than we realize — easing into disconnection helps reset your nervous system. The less digital noise you bring with you, the more space you create for reflection, rest, and real connection — with yourself, nature, and others.

Start a Journaling Practice

A few days before the retreat, begin a simple journaling practice. Check in with your baseline: How are you feeling? What’s been on your mind? What’s happening in your life right now, and how is it showing up in your body, emotions, or mental clarity?

Then, get clear on what you’re hoping to receive from your retreat. What are your intentions? Taking time to reflect before you arrive helps you meet yourself honestly — without judgment — so you can land more fully in the experience once you’re there. Journaling before and during retreat is also a powerful way to notice growth, release, and subtle inner shifts. Bring your journal; it may become one of your most meaningful souvenirs.

Set an Intention of Presence

Retreats move quickly, even when they’re designed to slow you down. Set an intention to be fully present. Take in the details — the quiet mornings, nourishing meals, sunrises and sunsets, shared conversations, and moments of stillness.

You’ve looked forward to this experience for a reason. Let presence guide you, knowing that every moment — big or small — adds depth and richness to your journey. One day this will all be a memory, so be awake to it as it unfolds. The present moment is the only place life is actually happening.

Let Go of Expectations

Finally, and most importantly, let go of the “shoulds” and “what ifs.” Release expectations — for your body, your emotions, the weather, the venue, even the people you’ll meet.

You’re not here to perform or achieve anything. You’re coming to be, not to do. There may be moments of discomfort or unfamiliarity — that’s part of the process. Growth often happens in those spaces where we feel a little stretched.

Trust that you’re exactly where you need to be. Loosen your grip, let things unfold naturally, and allow yourself to be surprised by what emerges when you stop trying to control the experience.

When you arrive with openness, curiosity, and a willingness to soften, everything changes.Retreat is not about escaping your life — it’s about remembering how to return to it more fully.

This time is a gift: a pause from the routine, a reset for the body and mind, and a chance to come home to yourself.

Take a deep breath. You’re already on your way.