Mindful Commutes: Make Your Travel Time Work for You

Mindful Commutes: Turning Travel Time Into “Me Time”

Ah, commuting—the daily grind that often feels like a test of patience and endurance. But with the 2025 return-to-office mandates in full swing, commuting isn’t just back; it’s more expensive and time-consuming than ever.

As we mentioned earlier, the full-time office workers now spend an average of $1,020 a month on commuting and in-office expenses? That’s more than double the cost for hybrid workers. Add in the extra hours spent in traffic or cramped train cars, and you’ve got the perfect storm for stress and burnout.

It’s no wonder that nearly 20% of workers report their mental health as fair or poor, according to according to Gallup. The ripple effects are real: the economy loses $47.8 billion annually from unplanned absences linked to poor mental health.

And for women and caregivers—already stretched thin—rigid office mandates pile on the pressure, leading to increased stress, reduced job satisfaction, and soaring leave requests.

But what if your commute could actually help your mental health? What if you could transform that time from a dreaded necessity into a daily dose of self-care? It’s possible, and I’ve got just the roadmap for you.

Here are five easy ways to turn your commute into a moment of mindfulness and wellness:

1. Breathe Your Way to Calm

Let’s start simple: breathing. You’d be surprised how much deep, intentional breathing can change your day. Whether you’re stuck in traffic or crammed on public transport, practice box breathing:

• Inhale for 4 counts.

• Hold for 4 counts.

• Exhale for 6 counts.

This technique activates your parasympathetic nervous system, reducing stress and grounding you in the present moment. Apps like Open or Alo Moves offer guided breathing exercises if you need some extra support.

Your Turn: Try a 3-minute breathing exercise on your next commute. How did it make you feel?

Pro Tip: Pair this with a favorite calming scent—think lavender essential oil—to create a sensory moment of zen. Wellness Rewind readers can give alo Moves a try for a free 30 day trial and 25% off a monthly membership with code WELLNESSBUM25.

🎯 Why it works: Controlled breathing sends signals to your brain to calm your nervous system, reducing anxiety and improving focus.

2. Feed Your Brain with Podcasts

Your commute is prime time for some personal growth—or a good laugh. Swap out mindless scrolling or complaining about traffic for podcasts that educate, inspire, or simply entertain.

Your Turn: Not sure where to start? Here are a few crowd-pleasers:

• On Purpose with Jay Shetty: Life lessons from someone who’s walked the mindfulness talk.

• The Huberman Lab: Science-backed health and wellness tips that are actionable and digestible.

• Morning Brew: Stay in the know with bite-sized news.

Share your favorite podcast with us—what’s keeping you inspired lately?

What movement will you do today?
📝 [Write it here]

🎯 Why it works: Podcasts turn idle time into a learning experience, boosting motivation and keeping your brain engaged.

3. Plan Your Day with Intention

Why wait until you’re at your desk to figure out what needs to be done? Use your commute to map out the day ahead. Grab a notebook or use a digital planner like Todoist or Notion to jot down your top three priorities.

This quick exercise can:

• Reduce morning overwhelm.

• Increase productivity.

• Set the tone for a focused, intentional day.

Your Turn:

Before you step into the office tomorrow, write down three things you want to accomplish. Did it change your morning?

🎯 Why it works: Starting your day with clarity reduces decision fatigue and helps you hit the ground running.

4. Move with Mindfulness

For those who walk or bike to work, your commute is a golden opportunity to integrate mindfulness into movement. As you walk, tune into the rhythm of your steps. Notice the sensation of the ground beneath your feet, the air on your face, or the sounds around you.

Even if your commute involves waiting on a platform or parking lot, take a moment to stretch. Neck rolls, shoulder shrugs, or a quick forward fold can help release tension and get your blood flowing.

Your Turn:

Take a mindfulness walk or do a quick stretch before your next commute. What difference did it make for your mood throughout the day?

🎯 Why it works: Movement enhances blood circulation, reduces stiffness, and creates a natural mindfulness moment.

5. Create a “Feel-Good” Playlist

Music has the power to transform your mood, so why not curate a commute playlist that works for you? Need to psych yourself up for a big presentation? Add upbeat anthems like Bad Bunny’s new album DeBÍ TiRAR MáS FOToS or Spotify’s made for your Feel Good Driving Mix that updates frequently.

Prefer to ease into your day? Go for soothing tracks like lo-fi beats or acoustic covers.

Your Turn: Build your perfect playlist. What’s your ultimate commute anthem?

🎯 Why it works: Music stimulates the release of dopamine, the “feel-good” hormone, improving your mood and energy.

🎒 10 Tools & Resources for Mindful Commuting

Here’s your cheat sheet for making the most of your commute:

1. Open – Guided meditations and breathing exercises.

2. Calm – Stress-busting soundscapes and quick mindfulness practices.

3. Todoist – A sleek app for planning your day.

4. Audible – Audiobooks for entertainment and growth on the go.

5. Spotify Made For You Playlists – Curated tracks to match your mood and preferences.

6. Aftershokz Headphones – Open-ear Bluetooth headphones for safe listening during active commutes.

7. Notion – Perfect for jotting down quick ideas or notes.

8. Alo Moves – Start your day by reflecting on the positives with guided meditations and light stretching.

9. Pocket – Save articles to read or listen to during downtime.

10. Stretchly – A gentle reminder to stretch and move after sitting for too long.

Why This Matters

Commuting is unavoidable, but how you approach it is up to you. Reframing your commute as a time for self-care doesn’t just make the journey more enjoyable—it can also improve your overall mental health and productivity.

With so many workers feeling the strain of rising costs and longer hours, these small, intentional changes can help you reclaim your time and energy, one ride at a time.

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