A Commuter’s Guide to Self-Care

Like the average American, you spend about an hour or more each weekday traveling to and from work. That’s at least 5 hours a week you can turn into an opportunity for self-care instead of wasting time or feeling stressed.

How flexible you can change your commute depends on your job and lifestyle. However, there are positive changes you can make under any circumstances.

Look through this list of suggestions and come up with your ideas for making your commute more productive and fulfilling.

Making Modest Changes to Your Commute

What could you do on your way to work instead of fuming about traffic or staring out the train’s windows? Spend that time on activities that enhance your mental and physical well-being.

More activities can be accomplished while riding on your commutes, such as carpooling, bus, or train. As long as you avoid distracted driving, however, there are still activities that can make your commuting time feel shorter and more beneficial.

Try these techniques:

1. Continue learning. If you avoid distracted driving or other safety hazards, you can study a foreign language or Macedonian civilization. Register for an online course or choose your books, CDs, and podcasts.
3. Plan your future. Figure out what you want to accomplish this week or this year. Daydream about your next vacation destination or set goals for advancing your career.
5. Relax and meditate. You may need quiet time if you’re on your feet for much of the day. Focus on your breath and observe your thoughts.
7. Listen to music. An upbeat or soothing playlist can put you in the mood for the day ahead. Discover new artists or enjoy your old favorites.
9. Be social. Considering your neighbors and surroundings, you may spend your commute connecting with others. You might still text and post on social media if voice and video calls are inadvisable.
11. Bring snacks. Small things can make a big difference. Treat yourself to healthy foods or premium coffee to upgrade your travel experience.
13. Help others. Being of service can make your commute feel shorter and more satisfying. Please pay attention to other commuters so you’ll notice someone who might appreciate small talk or help to carry their packages.

Making Radical Changes to Your Commute

If a long commute makes you unhappy or interferes with your family life, consider reconsidering your tradeoffs. A different job would be more satisfying, or you and your employer could reach a compromise.

Consider these ideas:

1. Adjust your hours. The exact route can feel very different during peak and off-peak travel times. If your job doesn’t require any specific start or end time, you can start early or leave late to beat the crowds.
3. Stay home. How much of your job could be done remotely? If your employer seems receptive, propose working from home on certain days of the week. Offer to start with a trial run so you can evaluate the results.
5. Sleep in. You can take a nap even if you can’t afford a chauffeur. Some trains have quiet cars where many passengers go to sleep. Organizing a vanpool could allow you and others to take turns driving while the rest of the group relaxes.
7. Walk or bike. Is your office too far away to walk there? You can still travel on foot or bike part of the way to enjoy some exercise outdoors.
9. Disconnect completely. Studies show that time off from technology makes you more mindful and productive. You may even start looking forward to turning off your phone once a day or more.

Each additional minute of commuting time takes a toll on your mental and physical health, according to a research review by Scientific American. If you cannot shorten your travel, you can still make those hours more rewarding by devoting them to self-care.