Spend 36 Hours with Sonya Barlow in London Networking, Speaking & Business Travel

In the next 12 hours, I will code-switch at least three times. That might sound like a lot, but for me, it’s fairly standard. Wearing multiple hats is part of my multi-hyphenated approach to life - a skill I take pride in. That’s not to say it doesn’t take its toll, but I measure success by my ability to manage my calendar and sense of self as an entrepreneur.

Over the last few years, I’ve gone from launching a business to hosting a radio show, writing a book, starting a YouTube channel, and building global bridges. I’ve grown more resilient -and yes, burnt out at times. So, now I make sure that I pack my days in chunks at a time and focus on aligning my talent with passions to drive business success.

Right, so let’s spend 36 hours together.

Day 1: Online Workshop, Travel Networking & Sister Time

7 AM: Wake up, tea, and a short, lazy gym session with a sauna. These sessions make me feel awake, especially when I go even when I’m feeling sluggish. I recently listened to an Andrew Huberman episode that suggested doing things we don’t feel like doing strengthens resilience and expands our brain’s capacity. I’m leaning into that.

9 AM: My first virtual meeting was cancelled, so I spent the time checking emails and tackling admin (running a business = endless admin!).

11 AM: Left home for The Welbeck Hotel, where my sister and I were invited for an overnight stay - a sister sleepover plus afternoon tea and a business breakfast.

12 PM: Checked in, set up the WiFi, and prepped for my online workshop with Innovate UK on personal branding and public speaking. My sister was already there, so after a quick hello and a cup of tea, we got on with our day.

1 PM: Delivered the workshop and live Q&A with no hiccups. Success.

2 PM: Quick outfit change into business traveller and content creator mode. I packed multiple outfits knowing what events and vibes to expect. Dressing intentionally boosts confidence and helps visualise success.

2:30 PM: Afternoon tea at The Welbeck Hotel, networking with writers and representatives from the business, travel, and content creation industries. So many scones, so much clotted cream. I forgot my business cards, so I relied on QR codes - classic modern-meets-old-school moment. I recently printed 100s of business cards to hand out rather than QR codes for more intentional networking. (Not to jump too far ahead, but the next day, an editor of an editor I met connected with me and invited me to an event, all thanks to the business card reference!) Oh, and we got our nails done via the Ruby app - I went for teal blue.

4 PM: Back to the room for calls, meetings, and more admin before setting my out-of-office for the evening (on emails and WhatsApp) to fully enjoy time with my sister, who founded her own digital magazine, Milkie Magazine.

5 PM: The plan was to go for a walk, but instead, we lounged in bed, chit-chatted for hours, went through PR gifts, and planned future holidays. This chit-chat turned into action and we booked our first full-family holiday days later, so win!

7 PM: Headed downstairs in comfy clothes for dinner. We people-watched as business travellers and London locals negotiated deals over drinks. Dinner? A burger, salad, chicken wings, and dessert. YUM. Oh, and we took some pictures in the hotel’s photo booth, another addition to stick on the fridge at home.

10 PM: After three hours of eating, chatting, and relaxing, we headed to bed.

10:30 PM: Self-care: shower, face masks, and a solid night’s sleep.

Day 2: Business Networking, AI Talks & Public Speaking

7 AM: Woke up and got ready for a big day - starting with a business breakfast, followed by speaking at Tech Show London’s main stage. Today was all about AI.

9 AM - 11 AM: Business networking over breakfast. I met so many brilliant young women in journalism, travel, and tech. We exchanged notes, LinkedIn connections, and future coffee plans. Some of us were already connected on Twitter but hadn’t met in real life - always a fun surprise!

12 PM: Checked out and headed to ExCeL London via Bond Street. Smooth journey, took around 30 minutes on the Elizabeth line (my favourite London line) *cough cough* Transport for London

1 PM: My panel wasn’t until 4 PM, but I arrived early to have lunch, get a feel for the space, connect with fellow speakers, and soak in other discussions. I had some salad, nibbled on salted nuts, and tried every chai they had from matcha, chai to turmeric, and English.

1 PM - 3 PM: Attended main stage talks with Poorna Bell and other industry leaders. They tackled imposter syndrome, biases in AI, and workplace culture. TL;DR: We need to do more to foster inclusion, accessibility, and funding in tech.

3 PM - 4 PM: Prepped with Priya Lakhani OBE and Sheridan Ash MBE for our panel on AI, leadership, and workplace culture. We bonded over shared experiences - sometimes, the best part of speaking at events is the behind-the-scenes moments with fellow panellists and feeling reassured that we’re in the same boat.

4 PM - 5 PM: On stage, speaking to a packed audience about AI and the future of work. I covered business networking, AI adoption, and the importance of leaning into discomfort as a leader. The best part? At the end, a queue of people wanted to chat about LMF NETWORK (Like Minded Females) and our work. That’s when you know the impact is real.

6 PM: Home. Tech off. Recharge mode activated.

How Do I Code-Switch Sustainably?

Honestly,

I lean into my five hashtags and principles (see Chapter 5 of Unprepared to Entrepreneur).
I arrive early to familiarise myself with the space - even though my ADHD brain fights me on this.
I ask key questions: What’s the main takeaway? Who’s attending? What does success look like? That way, I’m prepared and can focus on impact.
I remind myself that if even one person walks away with a new insight, changes behaviour, or improves policy, my job as a CEO, creator, representative, and speaker is worth it.
I try to always look up and look around when I am travelling, rather than being glued to my phone screen - this activates new thinking, inspiration and ideas!

Takeaway

In just 36 hours, I balanced entrepreneurship, public speaking, networking and personal time. The key is to have a structure, be intention and know when to switch off (but also when to switch on). Every interaction, whether at a networking event or a casual chat with family, adds value when approached with the right mindset.

Key Piece of Advice

Your ability to adapt is your greatest strength and align that with what your goals are for the following year (that's my timeframe, at least). Whether you are speaking on stage, switching between roles or simply showing up for yourself, preparation and mindset matter.

Ask yourself: What is the goal? Who is in the room? What impact do I want to create?

So What?

If you are an entrepreneur, speaker or professional looking to level up, focus on building resilience, networking with intention and showing up authentically. How do you manage your energy across different roles? Let’s discuss in the comments!

Sonya Barlow is an award-winning entrepreneur, presenter and author with over 100K followers. She hosts her self-titled YouTube show "The Sonya Barlow Show", authored the business book "Unprepared to Entrepreneur" and runs a business inclusion consultancy and networking app the "LMF Network". You can work with Sonya for campaigns, content and conversation. Connect via email - Hello@SonyaBarlow.Co.Uk.