By Laura Malaguerra
Conferences can be inspiring and full of opportunities to connect. But for many, they can also be overwhelming, especially if large crowds and constant social interaction leave you feeling drained.
If you’re an introvert, or someone who recharges with quiet time, it’s important to remember that you’re not alone. You do not need to attend a conference the same way everyone else does to have a great experience.
Make the most out of your Plant Biology 2026 experience and protect your energy along the way with these tips:
1. Define what success looks like for you
A successful conference doesn’t have to mean attending every reception, introducing yourself to dozens of strangers, or staying until the final dance song. Make yourself a list of what your ideal conference includes. This could be:
- A few excellent sessions
- A handful of new connections
- Time to reflect on new ideas
2. Plan ahead using the Plant Biology App
One of the fastest ways to feel overwhelmed is trying to decide everything in the moment. Before you arrive, use the app to:
- Review the program and identify your must-attend sessions
- Mark networking events you genuinely want to join, focusing on structured
- Make connections with people you’d like to talk to during the meeting and introduce yourself beforehand
The Plant Biology app will open at the end of June.
3. Sign up for the Bud’dy Program
Our Bud’dy Program pairs attendees based on shared interests and preferences, giving you a built-in connection to meet for coffee, attend sessions together, or simply check in throughout the conference. It’s a great low-pressure way to make meaningful connections and expand your network more naturally. The deadline to be a Bud’dy was just extended. Sign up soon by emailing info@aspb.org for an interest form!
4. Join structured networking opportunities
Unstructured mingling can be exhausting. Plant Biology offers many networking activities that will allow you to meet others through structured activities. Consider joining some of the following events:
- Poster sessions
- ECPS Trivia Night
- Board Game Night hosted by the ASPB Ambassadors
- Speed Networking hosted by Bayer
- Women in Plant Biology breakfast
- 1:1 Mentoring Sessions
5. Schedule #MeTime
Conferences can be socially, mentally, and physically demanding. Try not to let FOMO take over and remember that taking breaks is the best way to make the conference experience sustainable.
- Your #MeTime might look like:
- Taking a quiet coffee break
- Going for a walk between sessions
- Eating lunch somewhere peaceful
- Returning to your hotel room for 20 minutes to recharge
- Skipping an event so you have energy for something later
6. Visit the Quiet Room
Need a quick break? Plant Biology offers a Quiet Room for attendees who need a calm, low-stimulation space to recharge during the conference.
Whether you need a few minutes to decompress, gather your thoughts, or simply enjoy some silence, the Quiet Room is available as part of our commitment to creating a welcoming and accessible conference experience.
7. Arrive Early to Sessions
Walking into a crowded room can feel intimidating. Arriving a little early gives you time to:
- Choose a comfortable seat
- Settle in before the rush
- Ease into the environment
You can also try to connect with someone nearby in a lower-pressure setting. Try these conversation starters:
What brought you to this session?
Is this your first time attending?
What’s been your favorite part of the meeting so far?
8. Have an Exit Strategy
Remember that it’s okay to leave a conversation gracefully. You can try:
It was so nice meeting you; I’m heading to my next session.
I’m going to take a quick break, but I enjoyed chatting.
Thanks for the conversation; I hope you enjoy the rest of the meeting!
Get Ready for a Great Time
Being an introvert is not a disadvantage at a conference. Thoughtful listeners, deep thinkers, and people who value meaningful connections bring enormous value to our scientific community. So, take your #MeTime, visit the Quiet Room when you need it, and attend in the way that works best for you.
See you in Ottawa in just a few short weeks!
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