Rest & Alertness Tips

“10-7 for a shut-eye break”
When your eyelids get heavy, park that rig and grab some Z’s. Don’t try to cowboy through it.

“Keep the logbook honest, driver.”
Run your hours right. Skipping rest’ll sneak up on you like a smoky on the median.

“Wet the whistle and stretch the legs.”
Stay hydrated and hop out every few hours to shake the road out of your bones.

“Don’t be ridin’ the white line tired.”
If you’re drifting or zoning out, kill the engine and nap. That’s your brain telling you you’re done.

“Fuel up on real grub, not just seat-cover snacks.”
Good meals keep you sharp; too much junk’ll have you crashin’ harder than a blown turbo.

“Crack a window and keep the cab cool.”
Warm cab + tired driver = nap waiting to happen.

“If the coffee ain’t cuttin’ it, pull over, big buddy.”
Caffeine’s a helper, not a miracle worker.

“Team up with some tunes or talk radio.”
Keep the mind awake, but if you start missing exits, it’s nap time.

Mental Health & Support Services

“Breaker one-nine, copy that, driver — yeah, we’ve got backup on this channel. Our support ain’t some cookie-cutter desk-jockey handbook. These are resources built for the folks haulin’ freight and pullin’ wreckers, real-world tools for real road warriors.

If the long miles start weighin’ on ya, remember — keep that mind tuned up same as your rig. Key up with the home folks whenever you get a clean signal. A quick call, a couple words, hearin’ their voices — it’ll smooth out the rough edges of the day.

And don’t let the stress stack like pallets in a dry van. Take a minute to breathe deep, stretch out the road-kinks, shut down the noise, or do whatever cools your engine. Maybe it’s music, maybe it’s quiet, maybe it’s a walk under open sky. Doesn’t matter what — just make space for it.

Give your head the same care you give your logs, or you’ll be runnin’ heavy without even knowin’ it, come on.

Mental Health Support is included in every plan — brought to you by the National Drivers Association, a DOXA company. You get 24/7 access to therapists, counselors, and life specialists to help with family stress, anxiety, depression, grief, relationships, substance use, and more. We’re here to help you stay steady, stay strong, and stay rollin’.”

If you are not a member and need help please contact the Suicide and Crisis 988 Lifeline or visit https://988lifeline.org

Long-Haul Rest Tip

“Breaker one-nine, if you’re runnin’ them long miles, plan your route so you can 10-7 at proper rest stops, fuel the belly with good grub, and snag solid shut-eye every chance you get, come on. That’ll keep ya rollin’ safe and steady.”

Equipment Troubles Tip

“Breaker one-nine, if your rig starts actin’ squirrelly, keep an ear on them gauges and lights, pull it over before somethin’ big blows, and do a quick walk-around to spot any trouble. Report what’s busted, get it fixed proper, and don’t be runnin’ that iron if it ain’t road-ready, come on.”

What Sets Us Apart

“Breaker one-nine, driver — here’s what sets us apart. I know the bumps and potholes you hit out on the asphalt — the long hauls, the night runs, the rig troubles. We’re not handin’ out pie-in-the-sky advice; this support’s real-world, practical, and built to keep you rollin’ smooth. When it comes to the road, we speak your language and back you up where it counts, come on.”

“Sign up for my FREE weekly newsletter. It’s packed with tips and short stories to keep you sharp, supported, and rollin’ strong, come on.”

Eatin’ right keeps your engine runnin’ smooth. Here’s a list of road-ready snacks that'll keep you fueled, focused, and rollin’ strong on the long haul.

• Nuts & Seeds – Almonds, walnuts, pumpkin seeds. Protein, good fats, fiber — keeps you alert and the wheels rollin’.

• Trail Mix (Low Sugar) – Dried fruit + nuts. Quick energy when the miles get long.

• Beef or Turkey Jerky – Protein punch for the road warrior. No carbs, no crash.

• Fresh Fruit – Apples, bananas, oranges. Vitamins in a grab-and-go package.

• Veggie Sticks – Carrots, celery, bell peppers. Crunchy, clean, keeps ya sharp.

• Greek Yogurt Cups – Cooler-friendly protein; keeps the gut happy and the focus steady.

• Hard-Boiled Eggs – Portable protein bombs. Eat ’em fast, feel the fuel.

• Whole Grain Crackers – Pair with cheese or peanut butter. Slow-burn energy for long hauls.

• Nut Butter Packs – Single-serve peanut or almond packs. Protein and fat to keep ya rollin’.

• Protein Bars (Low Sugar) – Quick, compact, no-nonsense fuel.

• Hummus & Veggie Cups – Fiber + protein combo; road-snacking done right.

• Popcorn (Air-Popped) – Light, crunchy, keeps the salt cravings in check.

• Dark Chocolate (70%+) – Sweet fix with antioxidants — treat yourself, driver.

  Fuel Up Smart at Truck Stops

• “Pull that rig in and don’t just grab whatever smells good.”
  Hit the salad bar if they got one. Load it up with grilled chicken, turkey, or hard-boiled eggs. Toss in some fresh fruit — apples, oranges, bananas. Veggie sticks? Crunch ’em like they owe ya money. Yogurt or cottage cheese? Protein punch without the grease. Skip the fried stuff and sugar bombs — they’ll crash your engine fast.

• Snacks That Keep You Rollin’
  “You don’t want a sugar high that leaves you noddin’ off behind the wheel.”
  Carry nuts, seeds, low-sugar protein bars, or dried fruit. Single-serve nut butter packs are solid for quick energy. Popcorn (air-popped) keeps the crunch without the grease. Dark chocolate 70%+? Treat yourself but keep it modest — antioxidants, not a sugar crash.

• Hydration is Key
  “Water over soda, driver — keep the tank full.”
  Coffee’s fine to keep your eyes open, but don’t let it replace fluids. Electrolyte drinks are okay if it’s hot or you’ve been rollin’ long miles. Staying hydrated keeps your focus sharp and your engine running smooth.

• Plan Your Meals Around the Miles
  “Long haul, long hours — eat for endurance, not speed.”
  Don’t just snack. If you can, get a balanced meal: lean protein, whole grains, and veggies. Think grilled sandwiches, salads with protein, or rice bowls with lean meat. Avoid fried and heavy foods — they’ll leave you drowsy faster than a deadhead in rush hour.

• Make It Easy & Portable
  “You’re on the move, big buddy — food’s gotta go where you go.”
  Pack pre-cut fruit, veggie sticks, hard-boiled eggs, jerky, or single-serve hummus. Cooler or insulated bag keeps things fresh. That way, you’re never stuck with greasy, empty calories when you need fuel most.

• Treat Yourself Smart
  “A little indulgence won’t kill ya, just don’t make it the main course.”
  Dark chocolate, a small dessert, or a quality coffee drink is fine once in a while. Keep it controlled — your main fuel should keep the wheels turning and your eyes on the road.

• Keep the Routine Tight
  “Consistency is king, driver.”
  Snack regularly, eat balanced meals, hydrate often. Your rig ain’t the only thing that needs maintenance — your body does too. Keep it fueled and focused, and you’ll finish that stretch stronger and safer.