Joe Holder's Guide to Wellness at Cannes Lions

• Align your circadian rhythm early

Jet lag recovery starts before you board the plane. If you’re traveling across multiple time zones, begin gradually adjusting your sleep and wake times several days before departure to try to get closer to what you will experience in Cannes as it relates to your sleep/wake schedule. Even small shifts can make the transition smoother. Apps such as Timeshifter and other jet lag planning tools can help you optimise sleep, light exposure and caffeine timing based on your destination and travel schedule.

• Hydrate before you fly

Most travellers start thinking about hydration once they’re already on the plane. Instead, begin increasing your fluid intake in the days leading up to travel. Arriving hydrated makes a noticeable difference in energy levels, digestion and recovery.

• Prioritise sleep before departure

Try your best not to enter the flight sleep-deprived even if you think you’re going to sleep on the plane. Think of sleep as an investment. The better rested you are before traveling, the better you’ll handle everything that follows.

Try your best not to enter the flight sleep-deprived even if you think you’re going to sleep on the plane. Think of sleep as an investment. The better rested you are before traveling, the better you’ll handle everything that follows.

• Manage jet lag

Accept that your body may need a day or two to adjust. Get sunlight early in the day, move your body and avoid spending excessive time indoors when you first arrBuild a list of wellness “anchors”

Before the Festival begins, identify a few local spots that can help you reset throughout the week. Maybe it’s a coffee shop for a quiet morning, a walking route along the water, a gym or a healthy lunch spot. Having familiar places creates stability amid a chaotic schedule. This is one of my favourite strategies that never fails.

• Embrace movement

There’s a lot of ground to cover onsite, with Cannes Lions Partner activations all around the city.

If you are physically able to walk these long distances, instead of viewing the miles between meetings as an inconvenience, view them as built-in movement. And don’t forget to pack comfortable shoes – they may be the most valuable accessory you bring to France!

If structured exercise helps you stay grounded, schedule shorter workouts rather than skipping movement altogether. A 20-minute session, i.e. an “exercise snack”, is often enough to maintain energy and routine. Don’t be discouraged if your workout is a little shorter for a few days!

• Be kind to your stomach

Travel, irregular schedules, alcohol, rich meals, and heat can create digestive challenges. Your digestion affects everything from energy to mood to sleep quality. But you are also travelling, so just do your best! Try to start your day with a meal that’s easy on the stomach but nutrient-rich and that you also know works for you, stay hydrated throughout the day and try to avoid skipping meals and overindulging later. My personal go-to is starting the day with ginger tea.

• Protect yourself from the heat

The sun can be deceptively draining. Carry water, replenish electrolytes when needed, seek shade throughout the day and don’t underestimate how much energy heat exposure can consume.

• Create a nightly decompression ritual

One of the most overlooked wellness practices at Cannes Lions is simply slowing down before bed. Even 10 minutes can help. Some ideas include:

• getting some fresh air outside
• stretching
• reading instead of doomscrolling
• journaling key takeaways from the day
• practising a few minutes of deep breathing.

The goal is to give your nervous system a signal that the day is over, get a good night’s rest and get ready to go again.

• Be patient with yourself

Many of us return home and immediately think we’re going to be at 100%. Remember that you’ve likely spent days operating with less sleep, more stimulation and a busier social calendar than usual. Before diving into the next project, take a moment to reflect.

• What conversations mattered most?
• What ideas energised you?
• What opportunities deserve a follow-up?

The Cannes Lions week moves quickly. Reflection helps ensure the value of the experience lasts long after the Festival ends.

• Don’t feel guilty

You don’t need to compensate for a week of networking dinners and late nights with extreme restrictions or punishment workouts. Just return to the fundamentals:

• consistent sleep
• regular movement
• nutritious meals
• hydration.

The goal is to transition smoothly back into routines that support your health.

The best Cannes Lions experience isn’t necessarily the busiest one but the one where you have the energy, clarity and presence to fully engage with the people and opportunities around you. And the way to do that is by taking care of yourself before you arrive, protecting your energy while you’re there and giving yourself permission to recover afterward.

Promising this investment in your wellbeing is what will allow you to make the most of it.

You deserve to feel good! And here’s to having a good Cannes Lions!