Forget FOMO: This is the Introvert’s Guide to Slow, Solo, and Sustainable Travel

Unhurried and Unbothered: The Art of Savouring Every Step

Ever come back from a trip feeling like you need a holiday from your holiday? If you’re an introvert, chances are the bustling crowds, the nonstop itinerary, and the pressure to “create memories” left you feeling more exhausted than inspired. But travel doesn’t have to be a sprint, nor does it need to be a marathon. It can be a gentle, soul-nourishing stroll, one that’s slow enough for you to savour and solo enough for you to be able to breathe…and just be.

Slow, solo, and sustainable travel is more than a trend—it’s a way of experiencing the world on your terms. Imagine moving at your own pace, immersing yourself fully in a place, feeling grounded and genuinely connected to your surroundings. Whether it’s walking down a quiet cobblestone street in a small village or pausing for a sunset over a mountain range you climbed alone, slow travel lets you soak it all in, without the hurry, without the noise.

This isn’t about just “seeing” a place. It’s about feeling it, letting it move you in a way that goes so much deeper than a photo op. Ready to dive into the world of slow, solo, and sustainable travel? It’s the introvert’s antidote to travel burnout.

Solo Travel and Introverts

For introverts, solo travel especially offers a way to refresh and rejuvenate that honours our need for solitude, quiet reflection, and meaningful, low-stimulation experiences. This kind of travel helps us recharge our batteries and maintain both mental and physical health without the overwhelm of traditional group travel.

  • For introverts, mental stimulation through travel doesn’t have to involve overwhelming social interaction. The challenge of exploring new environments or engaging in personal reflection can be mentally invigorating without the exhaustion that comes from constant interaction with others.
  • Introverts often prefer solo or small-group activities, and travel can offer plenty of opportunities for this. Whether hiking in nature, taking quiet morning strolls through a new city, or joining a low-key retreat like my Camino de Santiago hiking adventures, introverts can engage in physical activity without the pressure of busy tourist hotspots.
  • For introverts, one of the most appealing aspects of travel is the ability to unplug from the demands of everyday social interaction.
  • Travel offers opportunities for intimate, meaningful conversations, whether through one-on-one encounters with locals, forming deep connections with fellow travellers in small groups, or simply observing and appreciating people from a distance. My retreats allow introverts to connect in a way that feels authentic and non-draining, offering emotional support without overwhelming pressure to socialise.
  • Exposure to different cultures and ways of life can broaden introverts’ understanding of the world without requiring constant social engagement. This reflective process helps introverts grow emotionally without feeling overstimulated, leading to personal insights that keep their minds agile and adaptable.
  • Introverts excel in environments where they can reflect and process experiences quietly. Travel—especially to serene or nature-rich destinations—provides the perfect backdrop for this kind of introspection. Whether journaling in a peaceful café (see prompts below) or meditating during a mindfulness retreat, introverts can use travel as a way to reconnect with themselves and reassess their life goals. My retreats are particularly well-suited for introverts, providing space for self-discovery without the need for constant interaction.

Journaling prompts designed specifically for introverts:

1. Reflect on a moment during your travels when you felt a deep sense of connection to a place, person, or experience—without the need for words or conversation. What made that moment resonate with you? How did it affect your energy levels?

2. How have your travels enabled you to explore your inner world? Describe how the external environment—whether it’s the landscape, culture, or even the pace of the trip—has affected your thoughts and emotions.

3. In what ways have you felt yourself grow or shift during the moments of stillness when travelling? Whether it’s at sunrise on a peaceful morning, a solo walk in the rain, or time spent simply observing others—what has this pause revealed to you about your needs, desires, or objectives?

Slow and Sustainable Travel for Introverts

Slow travel, which promotes staying in one place longer and immersing oneself fully in the local environment, aligns perfectly with an introvert’s need for meaningful experiences over quick, surface-level interactions. This deep engagement not only fosters a richer travel experience but also supports long-term mental health and cognitive sharpness, helping to keep the mind active.

Sustainable travel often involves slower transportation methods, like walking or biking, and a focus on local, eco-friendly practices. These align well with an introvert’s preference for peaceful, less crowded spaces and a slower pace of life. By minimising stress, reducing environmental impact, and embracing nature more fully, sustainable travel provides a balance that promotes physical well-being and a sense of purpose. During my retreats, my sustainable, nature-centric approach offers introverts the chance to enjoy tranquillity while actively contributing to the environment’s preservation, which adds a fulfilling layer of meaning to the retreat experience.

Even in small group retreats such as mine – I rarely host more than 3 guests at a time – introverts may get overwhelmed.

Surviving Small Group Travel – for Introverts

Sometimes, travelling in a small group is unavoidable. How can introverts replenish their energy stores when travelling and holidaying with others?

1. Secure Your Personal Space

Booking a private room is crucial for introverts. This space serves as a sanctuary where you can recharge, especially during mornings and evenings. If sharing a room is unavoidable, finding opportunities for solitude, such as ordering room service or taking long walks, can help restore energy levels.

2. Communicate Your Needs Clearly and Openly

Introverts should express their need for alone time to their travel companions, even before the trip starts. This openness helps prevent misunderstandings and ensures that others know it’s not personal when introverts step away for a bit. Phrases like the ones below can be effective in conveying your needs respectfully, without you ending up feeling guilty:

  • “I need some alone time to recharge my batteries. Think of me as a phone—if I don’t get plugged in soon, I won’t be able to connect anymore.”
  • “I appreciate the invite, but I won’t be joining you for dinner tonight. I need some time to replenish my energy stores. I’m gonna hit the pause button for now, but count me in once my social fuel tank hits “half full” again.”
  • “I can’t commit to that activity right now, but I’d love to join you for something else later during the trip.”
  • “I need a few hours to myself each day to unwind. My brain eventually hits the “too many tabs open” stage—I’ll need to close a few before I can continue!”
  • “I’m not comfortable with that plan; can we find an alternative that works for everyone?”
  • “I prefer not to discuss personal topics during our trip; let’s keep it to “what’s your favourite pizza topping” level instead of “tell me your deepest fear,” okay?
  • “I have an early morning tomorrow, so I’ll need to get to bed by 10 PM.”
  • “I’m feeling overwhelmed right now and need a moment alone to gather my thoughts.”
  • “I really value our time together, but I also need some time on my own.”

3. Plan Solo Activities

Integrating solo activities into your itinerary can make all the difference. Introverts should identify quiet spots—like cafes or parks—where they can take breaks away from the group. You don’t need to participate in every planned activity; instead, you can opt for experiences that resonate more with your preferences, such as visiting quieter attractions or enjoying downtime at your accommodation.

4. Use Your Headphones

Wearing headphones can serve as a barrier against unwanted conversations during travel, particularly in crowded settings like airports or buses. This simple tactic allows you to control your social interactions and take necessary breaks without needing to explain yourself constantly.

5. Establish Exit Strategies

Having a plan for when social interactions become overwhelming is vital. Introverts can prepare excuses, like needing to make a phone call, to step away from conversations that drain their energy.

By implementing these strategies, you can navigate group travel more easily, without feeling guilty, ensuring that your needs are met while still enjoying shared experiences with others.

I recently interviewed Stella, one of my retreat guests, and she talked about how she experienced her From Trouble to Triumphant: How to Find Solid Ground during a Life Quake retreat as an introvert with an interest in sustainable travel:

Do you feel uber-stressed, overwhelmed and exhausted? Do you feel mentally and physically drained and unable to cope with the never-ending and ever-increasing demands made of you? Escape to a little French farm, surrounded by horse paddocks on the edge of an ancient forest where you can rest, relax and recharge your batteries during a transformational From Troubled to Triumphant retreat.

(Extract from the transcript)

MM: Hi, Stella! I’d love to hear what drew you to this particular retreat and how it impacted you.

Stella: Thanks so much! Honestly, I was craving something that would let me unplug and recharge, especially as someone who needs that quiet time to really feel grounded. I’d been feeling pretty drained and disconnected, and the idea of a retreat that combined walking part of the Camino de Santiago and time with horses? That sounded exactly what I needed. No pressure to be “on” all the time, just a chance to breathe, get some headspace, and reconnect with myself.

MM: After completing the retreat, which aspects would you say contributed to the “reconnecting” experience you were hoping for?

Stella: Oh, so many things! But if I had to choose, it was definitely the way the retreat was set up to really give you time to just… be. As an introvert, I don’t always thrive in group settings, but this was different. The retreat allowed me to go at my own pace, both mentally and physically. I felt lighter, and more in tune with myself. It was challenging in some ways, sure, but also freeing. I came out of it feeling like I’d offloaded a lot of mental baggage, ready to step back into life with this renewed sense of clarity and peace. For me, it was less about “finding myself” and more about feeling comfortable in my own skin again.

MM: And the mindfulness practice with the horses—how did that contribute to your experience?

Stella: The horses were incredible! For an introvert like me, who usually finds calm in solitude, being with them was this totally unexpected kind of peace. Horses have this way of being right there with you, not expecting anything. They’re incredibly attuned to your energy, and they have this quiet, grounding presence that just lets you unwind, no small talk required. It’s almost as if they were teaching me to stay in the present moment, just like they do, which was refreshing and almost healing.

MM: Did the retreat’s focus on solo, slow and sustainable travel have an impact on how you experienced this retreat?

Stella: Absolutely. It was like hitting “do not disturb mode” on your phone. We walked instead of driving, ate fresh, local food, and embraced the simple, natural rhythm of things. Normally, even travelling can be overstimulating to me, but this felt different—it was nourishing. As an introvert, I really connected with that slower pace. There was no rush, no need to keep up. It was all about being intentional and living in sync with nature, and that gave me the calm I was craving. It was like my whole being could finally exhale.

MM: I’m so glad to hear that! Would you say it’s something you’d recommend to others looking for a unique experience?

Stella: Oh, for sure. Especially for introverts or anyone feeling burned out. This retreat is way beyond a typical escape—it’s a gentle reconnection with yourself, your energy, and your peace. It’s perfect if you’re someone who just needs a bit more space to breathe and feel alive again. It really is the kind of experience that grounds you, helps you feel at home with yourself, and gives you that spark back.

Final Thoughts

In a world that glorifies the fast, the loud, and the busy, choosing slow, solo, and sustainable travel as an introvert is a quiet personal rebellion. It’s an intentional choice to prioritise depth over distance, presence over pace, and meaning over momentary thrills. When you travel this way, you’re not just passing through—you’re collecting memories that are entirely yours.

So, take the scenic route, stay a little longer, and embrace the solitude. Let yourself get lost, not in the rush of seeing everything, but in the joy of fully experiencing one place at a time. Because when you travel in a way that aligns with who you are, the journey becomes more than just an escape; it becomes a path to your authentic self.

Margaretha Montagu

Author Bio: Dr Margaretha Montagu – described as a “game changer”, “gifted healer”, “guiding light” and “life-enriching author” – is an experienced medical doctor, a certified NLP practitioner, a medical hypnotherapist, an equine-assisted psychotherapist (EAGALAcertified) and a transformational retreat leader who guides her clients through life transitions – virtually, or with the assistance of her Friesian and Falabella horses, at their home in the southwest of France.

If you would like to be notified when I publish another post like this one, you can subscribe to my Savoir Vivre Vignettes newsletter, with regular updates about the highs and lows of living on my little farm in the sun-drenched southwest of France. Subscribers get free access to my bursting-with-value e-course about surviving and thriving during major life changes.

All content of this website is copyrighted. You cannot copy the content of this page