The Mindful Daily Commute: Making the Most of the In-Between
Make Your Travel Time Work for You With a
Mindful Daily Commute
The average daily commute in the United States is just over 26 minutes, according to the most recent US Census Bureau data. For healthcare professionals working five days per week, the time heading to and from work adds up to over 17 hours per month!
If you're one of the many healthcare professionals who feel crunched for time, it's time to let your daily commute work for you.
Spending your travel time worrying about the future, stressing out over what's already gone wrong, or mindlessly scrolling can make any commute feel like a long commute.
Add in interactions with other tired and frustrated passengers - hello, road rage! - and it's possible you feel worse at the end of your trip than you did at the start.
Instead, how about using your commute as a vital transition period as you shift roles, environments, and, most importantly, your energy state?
Be Intentional About Your Daily Commute
We often find ourselves moving through the day in a sort of semi-haze. Functional, but not quite there. On, but tuned out.
Our daily commute is no different. How often have you landed at your final destination, unable to remember how you got there?
That missing data represents lost time and an overlooked opportunity to contribute to your self-care.
Imagine what might happen if you took a minute to consider, "How does my commute to work support my well-being?"
For instance, you can use your daily commute to shift your mindset, set your focus, and support your nervous system as you move (literally) into the day ahead.
On the other hand, it can serve as a much-needed transition time for releasing work stress, re-energizing, and regrouping for personal time as you head from work to home.
Truth be told, if you're driving to work, some days, your sole intention may be to stay present, calm, and neutral as you deal with traffic. (Road rage isn't fun for anyone.)
As you approach your daily commute, start with a simple question: “What do I need from this time?”
Awareness of what you need is always the best way to start deeply supporting yourself.
Facing A Long Commute? Get Present
We often hear about the importance of getting into the zone. Unfortunately, many of us are just zoning out.
Mindfulness is the antidote. Its benefits are many: letting go of negative thought loops, improved mood, greater focus, and less anxiety, to name a few.
The great news is you can practice being mindful anywhere.
Silence and a fancy meditation cushion are not requirements for becoming mindful of the present moment. You only have to pay attention.
If you're driving to work, you can pay attention to the texture of the steering wheel in your grip, the temperature of the air coming from the vents, or the sound of the road as you drive over different surfaces.
If you have a long commute on public transit, you can notice how your body moves with the stops and starts of the bus or train, take in details of the people around you, or notice the smells as you pass through different parts of the city.
And if you're lucky enough to walk or bike to work, you can feel the air on your face, sense the give (or not) of the ground beneath you, and observe the tell-tale signs of each season.
Mindfully noticing brings you into the present. It shifts the focus from worry about the future or frustration and regret about the past and brings you to exactly where you are right now.
It's simple, subtle, and powerful.
Now that you're here - in the moment - let's use your environment to support you further.
Creating a Micro-Environment for Your Daily Commute
Now that you've started paying attention to your senses, consider your environment.
Our environment is always influencing us, whether we pay attention or not. As an introvert, your nervous system is often attuned to the environment, significantly impacting your mood and energy.
By being intentional about your daily commute, you can make small adjustments to create micro-environments that support you.
Again, tune in to your senses.
Of course, your options will vary depending on your mode of transportation, but ask yourself the following:
How can I use sound to calm or energize myself while staying safe and alert to my surroundings?
You might listen to music that supports your desired mood, an audiobook or podcast that piques your curiosity, or nature sounds that give you a sense of escape from the crowds.
Be alert to music, news, and podcasts that push you toward anger, frustration, or despair. You always get to decide what you take in. Again, it's all about being intentional.
How can I use touch to create comfort and ease or raise my energy as needed?
If you have a long commute, consider ways to increase your physical comfort. Take time to adjust your seat or use a cushion to support your body and allow healthy alignment of your joints.
Don't underestimate the effect of temperature on your body and mood. If you're too cold, you might be inadvertently tensing your body. If you're too warm, it may contribute to feelings of irritation.
Notice. Adjust.
Fun fact: it's said that Dave Letterman kept his studio at 55 degrees because, after experimenting, he found that people seemed to laugh at his jokes most in that brisk temperature.re.
How can I use smell to contribute to my sense of well-being?
As a healthcare professional, you have undoubtedly been exposed to many smells. They're not all pleasant. Some smells can instantly transport you to another time.
For me, the sticky, sweet smell of grape soda pop takes me back to hospital rounds as a fourth-year medical student. I'll spare you the details just in case you like grape soda pop.
What smells instantly lift your mood or remind you of happy memories? You can often use essential oils or air fresheners to recreate the smells that contribute to a happy environment for you.
These are just a few suggestions, so get curious and playful as you contemplate how to make your daily commute more enjoyable. Small adjustments to your environment can support your ability to drop into the moment and enjoy your travel time.
How is My Commute to Work Triggering Me?
Your daily commute may be just one more thing eating up your time and keeping you from doing the things you want to do. Worse, it may trigger you to feel frustration, anger, and irritation.
Let's flip the script.
As you're riding or driving to work, why not let your commute trigger you to engage in mindfulness and self-care?
✽Each time you're stuck at a red light, use that time to loosen your grip on the steering wheel and take a deep breath with an extended exhale.
✽Name three things you're grateful for every time you pass a bus stop.
✽Pay attention to your muscles flexing and relaxing with each stride or rotation of the pedals.
✽When someone cuts you off in traffic, use it as an opportunity to practice self-acceptance of your feelings and get curious about their perspective.
✽If you see a vehicle with a missing headlight, name one thing that went really well during your day.
It's like a drinking game, but not! It's a commuting game - with the added benefit of feeling better.
Get creative and find ways to make the daily commute something to look forward to. Make getting triggered fun.
Riding, Walking, or Driving to Work - Make It Work for You
A 2022 study raised the question: Can commuting to work be an opportunity to support our health?
I say yes.
Though the study explored commuting in the context of a recent pandemic and the trends related to working from home, I found the question intriguing.
You can view your daily commute as just one more thing that steals your time and drains your energy. Or, you can intentionally reclaim the time to support your well-being.
What do you think? Let me know at hello@charityhix.com.
Want a deeper dive on recharging your energy?
Learn how to protect and support your energy for greater well-being with the Energy Management for Introverts in Healthcare guide.
You can access it for free here.
Ready for 1:1 support from someone who understands your introverted nature?
Learn more about working with me here.
Charity is a physician and burnout coach helping introverts in healthcare escape feelings of apathy, irritability, and resentment brought on by the increasing demands and decreasing rewards of medicine.
She uses her 20 years of experience in clinical medicine combined with coaching to help introverts discover ways to be diligent, thoughtful clinicians while prioritizing their needs and protecting their energy. She wants you to know you don’t have to feel guilty for wanting a thriving life inside and outside of medicine.