A Pragmatic Guide to Preparing for a Psychedelic Retreat

Trying to prepare for a psychedelic journey seems like a paradox. How can you possibly prepare for a state of being so unlike your day-to-day experience? Isn’t the point to let go of the familiar, allowing your mind to take a different shape and achieve unexpected insights?

There’s truth to this. If you’ve spoken to others who have gone on similar journeys, they might tell you it’s all about “surrendering.” Trusting the process. Allowing the “spirit of the mushrooms” to guide you toward revelations waiting to be discovered.

These intuitive ideas are helpful for understanding that a psychedelic retreat is, in many ways, unlike any project or undertaking you may have experienced. However, the process of surrender—of letting go—is not something most of us are naturally equipped for.

The Paradox of Preparation

Here’s where it gets tricky: surrender is key to the psychedelic experience, yet the very idea of surrender can feel paradoxical. How do you prepare for something you can’t control? People tend to interpret this in one of two ways.

Some take the idea of “letting go” quite literally. They might think, If I’m supposed to surrender, why prepare at all? With this mindset, they decide to just show up, trusting the process to unfold. While this relaxed approach can seem freeing, it risks overlooking important steps—setting intentions, creating emotional space, or preparing for the life changes that might follow.

On the other hand, there are those of us who try to wrestle with the uncertainty.

If you’re a bit like me, this can be a challenge. I tend to be a bit of an ambitious, sometimes self-critical high-achiever. I feel most comfortable when I know I’m doing things “right” and can rely on routines or discipline to excel. But that same need for control can become a stumbling block when it comes to something as unpredictable as a psychedelic retreat. The uncertainty might bring up fears and questions, like:

• What if I don’t “perform” well on the retreat?
• What if I can’t trip the “right” way?
• What if I don’t experience the profound insights everyone else is raving about?

Before you know it, the retreat becomes a source of anxious anticipation rather than curiosity or excitement. Both extremes—the overly casual and the overly controlling—miss the mark in their own way.

The truth lies somewhere in between. While a psychedelic retreat remains deeply mysterious and ineffable, it also has logistical, physiological, and social aspects that are practical and tangible. On these levels, preparation is not only possible but can help create the conditions for surrender, safety, and openness. Let’s dive in.

A few quick tips to set the stage right

A psychedelic retreat typically lasts a weekend to several days of immersive experience. For holistic and professionally guided retreats like EvoSHIFT, the journey extends over months, including stages of intention-setting beforehand and integration afterward. All of this requires time, which is a resource you likely guard very carefully.

If you’re someone who optimizes for efficiency, you might be tempted to get the most “psychedelic bang for your time buck.” Resist that urge. The most important advice we can give you is to be generous with yourself.

Even if you don’t know it (yet): You’re seeking transformation out of kindness—to yourself and to those you care about. A part of you wants to show up better for your spouse, children, colleagues, and the world at large. This noble intention deserves protection. Here’s some practical steps you can take before your retreat to make that happen:

1. Be Fully Present

A psychedelic retreat is the ultimate single-tasking activity. Commit to being fully present for its duration. Avoid cutting the retreat short by skipping peripheral days or thinking in “80/20” efficiency terms. Every hour of the retreat, even unstructured ones, is carefully designed to contribute to your experience.

The value of immersion lies in its uninterrupted nature. Even a single work call or mental distraction can disrupt the energy and focus you’re building.

2. Grant Yourself Permission to Disappear

The world will continue without you for a few days. Reframe your absence as a gift to those you care about—an opportunity for them to step up and grow while you focus on your journey.

3. Block Your Calendar and Hold Boundaries

Set a zero-tolerance policy for incoming requests during the retreat. Your time and mental energy during this period are sacred. That being said, if you have small kids or sick relatives at home, of course you’re allowed to reach out to them by phone from your private room in break times / in the evening wherever it doesn’t intervene with the retreat program and your personal process.

4. Allow Buffer Days

Schedule one or two days off before and after the retreat – even if the retreat is already 4 days long as in the case of the EvoSHIFT retreat program which might seem long to you at first glance. Psychedelic experiences can be unpredictable, and having space to process or recover is invaluable. And integration on-site and in the days and weeks after the retreat experience if key for depth of impact and sustainability of the effects. 

5. Close Mental Loops

In the weeks leading up to the retreat, wrap up as many loose ends as possible. Wind down projects, find interim stopping points, and avoid starting anything new. Try to slow down already before the retreat, and avoid intoxicants and overly taxing social events.

6. Involve Your Inner Circle

Not everyone will be open to or understand the specifics of a psychedelic retreat, but most people resonate with the idea of needing time to reset. Share your plans with key personal and professional contacts, and let them know when you’ll be unavailable. Proactively plan to discuss important matters before and after the retreat to ease everyone’s concerns—including your own.

Next, we’ll explore how to prepare your body and mind and how to involve and leverage your relationships to ensure you’re in the best possible state to begin your journey.

Preparing your body and mind

You may be tempted to think of your psychedelic trip as a purely mental experience. But it’s just as much a physiological and embodied process. The way your body feels—and how deeply you’re able to feel into your body—will profoundly influence your ability to access the full spectrum of emotions and insights that lie within you.

In simple terms: you want to feel comfortable in your body and avoid distractions caused by unpleasant or unfamiliar physical sensations. Here are a few ways you can prepare yourself in the time leading up to your retreat:

Food

Any general advice for maintaining a healthy, balanced diet also applies here. Eating well ensures you’ll feel as energetic and healthy as possible for this challenging yet transformative experience.

In the few days before the retreat, avoid heavy, rich foods and dishes with strong flavors, like garlic and onion, as these can challenge your digestive system and become a distracting background sensation (for you or others).

Some people recommend following a vegetarian or vegan diet before a retreat as a way of “cleansing” the body and spirit. From a purely scientific perspective, eating meat won’t directly impact your psychedelic experience. However, this is a personal choice—take the time to tune into yourself and notice what feels “right” for your body as you prepare. Moving into a lighter and more healthy diet in general can be seen as an expression of preparing your body and mind for a very special and potentially transformative experience, and for taking the experience seriously. 

On the day of the psychedelic experience, stick to a very light breakfast—or consider fasting entirely if your body functions well without food. Psychedelics amplify bodily sensations, and a heavy meal might cause unnecessary discomfort and/or reduce the impact of the psychedelic substance (such as the natural psilocybin truffles in the case of the EvoSHIFT retreat).

Caffeine

Over 85% of us consume caffeine regularly, whether through coffee, tea, or energy drinks. While caffeine has its benefits (personally, I think life is better with coffee!), we recommend avoiding it during your retreat. Caffeine’s stimulating effects can prime your nervous system for tension or anxiety, which might be amplified during the trip.

However, simply skipping your morning coffee on the day of the experience can lead to withdrawal symptoms like headaches or irritability, which could interfere with your focus. To avoid this, consider reducing or eliminating caffeine for at least a week before your retreat. While this reset may be challenging at first, it will leave you feeling clearer and better prepared for your journey.

Alcohol

This one’s straightforward: alcohol is a no-go during a retreat. As a nervous system depressant, it numbs the very sensitivity you’ll need to connect with your emotions and thoughts during the trip.

Even in the days leading up to your retreat, abstaining from alcohol is highly recommended. Alcohol disrupts REM sleep, the phase where your mind processes memories and emotions. By avoiding it, you’ll give your body and mind the space they need to rest and consolidate any initial sparks of insight that may arise in anticipation of the journey.

Sleep

This cannot be overstated: sleep is one of the most important ways to prepare yourself for a retreat. Sleep heals and regenerates the body and allows the mind to organize and process thoughts, emotions, and experiences.

Of course, life doesn’t always make it easy to prioritize sleep, especially if you have kids or other responsibilities. This isn’t about putting pressure on yourself to “perform” when it comes to sleep (which might even backfire). Instead, it’s about giving yourself permission to prioritize rest and recovery as you plan your days leading up to the retreat.

Even just making small adjustments, such as going to bed earlier, creating a calming bedtime routine, or minimizing screen time before sleep, can make a big difference. The more rested you feel, the more mentally and emotionally open you’ll be when the time comes.

Exercise

Exercise, like healthy eating, is always good advice, and it’s an excellent way to prepare for a retreat. Physically, it supports better sleep and overall health. But it’s also a chance to connect with your body and mind.

If you enjoy running, especially outdoors, it can act as a natural meditation. It can be a time to reflect, process, and let thoughts flow freely. Weightlifting or other forms of strength training, on the other hand, can deepen your connection with your body and teach you about inner resistance, control, and acceptance. These are all emotional tools that are invaluable during a psychedelic journey.

That said, in the three to four days before your retreat, ease off intense or unfamiliar workouts. You’ll want your nervous system to feel fresh and rested, without the distraction of muscle soreness or physical fatigue.

Ultimately, the goal of these preparations is simple: to make you feel comfortable and grounded during your retreat, creating a space for real intention and introspection.

None of these suggestions are rigid rules. Take what resonates with you and feels aligned with your own needs. With the right balance of preparation, you’ll be ready to embrace the unknown with clarity, curiosity, and confidence.

Preparing relationships for your retreat

Earlier in the article, we mentioned that a retreat should be a space where you can focus on yourself, shielded from the pull of everyday obligations. But that doesn’t mean you have to do it entirely alone. Sharing your plans to attend a psychedelic retreat can be a powerful way to clarify your intentions, reflect on your motivations, and deepen connections with those you trust. On the other hand, you may feel the need to break free from the expectations and norms of your social circle, choosing not to share your plans at all. Both approaches are valid.

What’s worth paying attention to are the reasons and emotions that arise when you consider sharing your plans with others. Do you feel excitement, fear, resistance, or hesitation? These feelings can give you important insights into your relationship with your social world—and with yourself.

Not Everyone Will Understand

Even as psychedelics gain wider cultural acceptance and understanding, they remain a topic that some people find difficult to grasp. Stigma and misconceptions still linger. Not everyone will be open to the idea of what you’re undertaking, and many may lack the curiosity to listen or learn more. Some who don’t know much about psychedelic substances and the conditions for their safe use (see also “Psychedelic Safety”), might be unnecessarily worried about you and your well-being. Deciding who to share this experience with will be a balancing act. Be thoughtful about who you choose to confide in, and consider how their reactions might affect your preparation and mindset.

Talking to Your Romantic Partner

If your partner understands or is open to the concept of psychedelics, this can be a great opportunity to involve them in your journey. Preparing together, discussing your intentions, and sharing your excitement can strengthen your bond.

However, it’s important to acknowledge that the expectation of transformation, whether subtle or significant, can be unsettling for those close to you. You are going into this experience with the intention of change in some way, whether it’s an internal shift in perspective or outward adjustments to how you live, prioritize, or spend your time. Even when your partner loves and supports you, the possibility of change can stir anxiety. We often look to our partners as stable pillars in our lives, and the mere idea that they might change, even for the better, can feel destabilizing. “What if he/she leaves me after the retreat to become a surf teacher on Bali?” or so might cross their minds ;-). 

We recommend addressing these fears and uncertainties head-on. Openly sharing your intentions, hopes, and emotions allows your partner to feel included, rather than left guessing about your motivations. You might also share well-researched books or articles on psychedelics with your loved ones, such as Michael Pollan’s “How to change your mind – What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence” or other psychedelic classics. At the same time, make it clear that this is a journey you are taking for yourself. If approached thoughtfully, these conversations can deepen your connection and lay the groundwork for positive changes that ripple far beyond the retreat.

Managing Work and Wider Circles

In professional settings or among acquaintances, sharing your plans can be more delicate. Psychedelic retreats have gained a reputation for delivering transformative, even life-altering experiences. People may project expectations onto you—expecting dramatic changes in your career, relationships, or worldview upon your return.

While it’s true that profound insights can emerge from a retreat, it’s also possible for the experience to be more subtle, personal, and gradual in its effects. Sharing your plans too widely could create a web of expectations that pressures you to “perform” your transformation, even when the process might be more nuanced. Treat your intentions to join a retreat as intimate and precious. You don’t owe anyone a story—before or after the retreat. Choose confidants wisely, and share your hopes and uncertainties only with those you trust to hold space for your vulnerability.

Finding Community and Allies

Of course, a retreat isn’t solely about solitude. Like a pilgrimage or a journey on the Camino de Santiago, one of the greatest treasures lies in the people you meet along the way. Engaging with others who are at the same stage of exploration can be incredibly enriching. Online or in-person communities can provide support, understanding, and camaraderie.

If you’re joining an EvoSHIFT retreat, you’ll be part of a small cohort of like-minded professionals, entrepreneurs and leaders that prepares for the experience together. Over weeks of preparation, you’ll share insights, intentions, and anticipations, forming bonds that make the journey feel less solitary. These connections often become powerful sources of support during integration and, in some cases, lifelong friendships.

Coaches and Guides

Having a coach or guide to support you before, during, and after your retreat can make a world of difference. While many retreats offer facilitators on-site, at EvoSHIFT,  the Evolute Institute’s team of highly qualified and experienced guides and facilitators provide continuous support throughout the entire process. From preparation to integration, the Evolute team ensures that your experience is tailored to your needs.

This holistic approach does two things: it maximizes safety and ensures that you’re ready for what lies ahead, but it also helps you unlock the long-term potential of the retreat. The goal isn’t just to have a meaningful experience, but to create lasting, tangible change that resonates in your everyday life. A good coach/guide will help you turn insights into action, bridging the gap between the retreat and your real-world transformation.

In the end, the people in your life, those you confide in, those who journey alongside you, and those who guide you, can be some of the most profound contributors to your retreat experience. Choose your companions wisely, and remember: this is your journey, first and foremost.

Resolving the Paradox

Remember the question we began with: how can you prepare for something as unpredictable as a psychedelic journey? The answer lies in embracing the paradox. Preparation isn’t about controlling the experience. Instead it is about creating a foundation that allows you to surrender fully when the time comes. The structure of a well-designed retreat program and the guidance and attuned support by a competent team of professionals sets you free. By tending to the practicalities, fostering the right mindset, and surrounding yourself with professional support, you can navigate the unfamiliar with trust and openness. The act of letting go may feel unnatural at first, but preparation can be your bridge, helping you transition from the known to the transformative unknown.

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P.S. If you are preparing for a psychedelic retreat this year, you might find this article useful: “How to recognize a quality retreat in 2025” or dive into our “Deep inner work series“, to explore the traditions of thought and practice that shape the Evolute approach.