How I Stay Healthy, Driven, and Positive in Hospitality
Working in hospitality can be physically and mentally exhausting. Long hours, late nights, high-pressure environments—it’s easy to fall into bad habits and let the job consume you. The hospitality industry has a reputation for overindulgence, whether that’s drinking, eating unhealthy food, or sacrificing sleep, and I’ve seen firsthand how it can wear people down.
But I’ve also learned that you don’t have to let the job control your life. Over the years, I’ve developed routines that help me stay sharp, motivated, and in control—so I can not only handle the demands of the industry but thrive in it.
Here’s how I do it.
1. Prioritizing Physical & Mental Health
For me, staying healthy starts with structure. If I don’t have a plan for the day, the industry will make one for me—and it’s usually one that involves poor food choices, stress, and exhaustion.
That’s why I start every morning with breathwork and meditation. It clears my head, helps me focus, and sets the tone for the day. From there, I make sure I move my body. Every day, without fail, I either:
• Go to the gym
• Run
• Swim
• Take a long walk with my dog
This isn’t just about staying in shape—it’s about keeping my energy levels high, managing stress, and building the mental resilience needed for the job.
2. Nutrition & Meal Planning
One of the biggest pitfalls in hospitality is bad eating habits. It’s all too easy to grab whatever’s quickest when you’re busy—which is often unhealthy food. And if you don’t plan ahead, you might not eat at all, which leads to energy crashes and bad decisions later in the day.
That’s why I plan my meals in advance. By knowing what I’m eating and when, I make sure I’m fueling my body properly and not just grabbing whatever is available. I focus on:
• Balanced meals with protein, healthy fats, and good carbs
• Avoiding processed foods that leave me feeling sluggish
• Staying hydrated to keep my energy up
Good nutrition keeps me feeling strong, focused, and able to handle the demands of the job without burning out.
3. Cutting Out Alcohol
This is a big one. I made the decision to stop drinking because I realised it was holding me back.
Hospitality has a strong drinking culture—after-work drinks, late nights, socialising around alcohol. And while it’s great to unwind, for me, it was having a negative impact on my mental health, productivity, and energy levels.
Since cutting out alcohol, I’ve noticed:
• Better sleep – No more groggy mornings
• Less anxiety – My mind feels clearer
• More focus – I get more done in less time
• Higher motivation – I feel more in control of my time and decisions
I’m not saying everyone has to quit drinking, but for me, removing it from my life has been a game-changer.
4. Daily Affirmations & Mindset Work
Physical health is one thing, but mental health is just as important. That’s why I use daily affirmations to rewire my mindset toward health, wealth, and success.
Every day, I take a moment to remind myself of where I’m going and what I’m working toward. I say my affirmations:
• Before I go to sleep
• When I wake up
• At least once throughout the day
This isn’t just wishful thinking—it’s about training my brain to believe in my own success. By focusing on the right thoughts, I align my actions and decisions with what I want to achieve.
5. Balance & Moderation
I’m a big believer in balance. The key isn’t to cut yourself off from everything fun—it’s about moderation and control.
• See friends, go out, be social—but don’t let the lifestyle drag you down.
• Have rest days—but stay active and keep moving.
• Enjoy good food—but make sure it’s part of a balanced diet.
The hospitality industry will always be demanding, but if you put yourself first, you can navigate it in a way that keeps you strong, motivated, and successful.
Final Thoughts
Hospitality doesn’t have to break you down—but you have to be proactive in looking after yourself. Through routine, mindset, and discipline, I’ve found a way to stay in control and not let the industry consume me.
What do you do to stay healthy and motivated in hospitality? Drop your tips in the comments—I’d love to hear them!
Like what you’ve read?
Head to trevorhill.kit.com/mailinglist and grab my free ebook: The Four Pillars – A Sanity Manual for Hospitality Owners. It’s a short, honest guide to the four areas that helped me rebuild after burnout, with practical advice and real-world tools to help you take back control.