How I Navigate Big Conferences as an Introvert (and Still Love Networking)
Attending a four-day conference like the International Trademark Association (INTA) Annual Convention with 11,000 attendees can be exhilarating, inspiring—and, let’s be honest, exhausting. As someone who genuinely enjoys meeting new people and having meaningful conversations, I also know that too much stimulation can leave me drained. Over the years, I’ve developed a conference game plan that helps me stay energized, focused, and fully present—without burning out.
Here’s how I made the most of INTA 2025 in San Diego, and how you can apply these tips to your next big event:
1. Protect Your Energy with Daily Rituals
My day starts with a morning workout—a non-negotiable part of my routine that helps me feel grounded and clear-headed. In the middle of the day, I carve out one hour to return to my room, close the curtains, and read my Kindle in silence with a cup of tea or coffee. It’s my way of hitting reset.
Evenings are for winding down, not staying out. I skip the late-night parties and instead spend time reading, reflecting, or catching up with close friends. These quiet moments are what keep me going.
2. Be Selective and Intentional
I don’t try to attend every session or meet every person. Instead, I focus on 3-5 meaningful meetings per day—conversations where I can be fully present and engaged. I also limit alcohol to one drink per day, followed by soda water with lime. Alcohol tends to drain my motivation and clarity, and I want to show up as my best self.
3. Make Time for Joy
Not every meeting has to be professional. I make time for friends—because they bring me joy, laughter, and a sense of connection that’s just as valuable as any business card. These moments of joy are what make the conference experience truly memorable.
4. Follow Up with Intention
The real magic of networking often happens after the event. I take time to send thoughtful follow-ups to the people I connected with—whether it’s a quick message, a LinkedIn note, or a coffee invite for later. It’s not about collecting contacts; it’s about building relationships.
Final Thoughts
You don’t have to hustle 24/7 to get value from a big conference. With boundaries, routines, and a little joy, you can leave feeling energized—not drained.
So long, San Diego 🌴—I love you. Until we meet again. 💛
