11 Jet Lag Prevention Tips That Actually Work

5. Set your watch and mentally switch time zones early

A small behavioral trick with surprisingly big effects is to set your watch to the destination time as soon as you board. This helps your actions—sleep, eat, relax—align mentally with the new zone. Meditation coach Jonni Pollard and travel experts recommend this mental adjustment as part of a package that includes timed rests and exposure. When your devices and habits reflect the new time, you make choices that support the shift: you avoid late snacks or schedule short rests that match the destination night. This mental cue helps when combined with light exposure and meal timing; it’s not a magic fix by itself. Use calendar reminders on your phone to prompt meal and rest times in the new zone. For those who like ritual, try a soothing drink or a few minutes of quiet when your watch shows local bedtime to signal your body it’s time to wind down. Small, consistent behavioral cues reinforce the physiological steps you’re taking to beat jet lag.