Nine out of 10 companies with office space say they’ll require employees to return to the workplace this year, according to a survey by Resume Builder. That means the commute is longer than walking from your bedroom to your desk.
The way you start your morning can make or break your day, and what happens on your daily commute is just as impactful, says Leah Santa Cruz, co-head of meditation for the meditation app Balance.
“A calm, peaceful ride to work or wherever you’re headed gives you a little bubble of time,” she says. “It’s perfect for thinking about what you want out of your day, feeling thankful for the good things, and just being in the moment. It’s like hitting the reset button before you dive into your next activities, helping you show up more relaxed and focused.”
On the other hand, if your commute is full of tension and judgment, you’ll likely set yourself up for a day of feeling off and possibly making poor snap decisions, says Santa Cruz. “It’s worse than starting off on the wrong foot,” she says. “It’s inviting chaos and anxiety to tag along with you the rest of the day, because the mood you arrive in affects how others respond to you, how effective you are, and how much you enjoy your day.”
Turn your trip to the office into a tool for having a great day by using these five commute hacks:
1. Reframe the Time
If you have a long commute, shift from viewing it as a burden to considering yourself lucky, says Santa Cruz.
“This is your time to engage in healthy activities that bring you joy or growth,” she says. “Enjoy your favorite music, dive into a podcast, or explore an audiobook. The key is to ensure that, as much as possible, you carve out the intentional time of being present and setting intentions before you arrive.”
2. Minimize Distractions
Stay focused on the commute by putting away or turning off your phone. “Even if you’re not behind the wheel, screen time robs you of precious time for self-care time and activities that can offer growth and fulfillment,” says Santa Cruz. “Instead of falling into the trap of social media or work emails, view your commute as your special time to recharge and focus on yourself.”
If you need your phone for directions, use the “do not disturb” function to silence your notifications. Make a conscious commitment to yourself that you won’t dive into messages, social media, or calls. This will make a big difference in keeping you focused and calm.
3. Get in Touch with Your Senses
One of the best and quickest commute hacks to shift out of frenetic energy into calm is to practice “PQ reps,” which is one of the primary tools of Positive Intelligence, says Jen Jones Donatelli, certified coach and founder of Creative Groove, which offers creativity classes and coaching.
“Quick 10-second sensory check-ins can help promote mindfulness in the moment,” she says. “A PQ rep could be something as simple as rubbing your fingertips together, taking a pause to tune into the sounds in your immediate environment, both near and far, or focusing on an object to really take in all of its intricate visual details.”
While 100 PQ reps per day are recommended for optimum mental fitness, even doing one can be an instant flip-switch for your mood and set the tone for a calm and productive workday, says Jones Donatelli.
4. Tackle Those ‘Shoulds‘
We all have a list of things we think we should do, such as journaling or starting a gratitude practice. Use your commute as an opportunity to cross some of those activities off that list, suggests Jones Donatelli.
“Daily journaling can be an effective form of brain drain and clear the way for more clarity and creativity in one’s day,” she says. “[However,] it can be really difficult for some people to sit down with paper and pen as part of a regular journaling practice.”
If you’re driving by yourself, you could record your thoughts and feelings using a voice memo tool. “Often our brains move quicker than our pens when journaling by hand, so audio journaling can be a great way to process thoughts in real time,” she says. “The result can be feeling lighter and more focused throughout the workday along with creating a ritual of sorts that feels meaningful on one’s way to or from work.”
Later, you can turn your audio journal into a written form by using a transcription tool like Otter.
5. Stay in the Present
Instead of losing yourself in your thoughts, take the time to be present, suggests Santa Cruz.
“It’s easy to let our minds be caught up in the day ahead or the stress of traffic, but staying attentive to the here and now greatly reduces your stress levels,” she says. “Try to spend at least the last 10 minutes of your commute in the mindful presence of your internal state and your surroundings, and then consciously set intentions for how you want to show up and feel throughout your day.”
The Balance app has a guided meditation called “Commute” that was created to cultivate present-moment awareness and an appreciation for your surroundings. You can also quietly reflect on your own by noticing the landscape or by focusing on your breathing.
Don’t Forget the Commute Home
The commute home isn’t just the end of the workday, it’s a crucial transition that plays a significant role in your work/life balance, says Santa Cruz. This time allows you to shift gears from professional to personal life, which is vital for maintaining your mental well-being and healthy relationships with those you love.
“Imagine the impact of being unable to leave work at work—how your loved ones could feel ignored if you can’t switch off from your job,” says Santa Cruz. “This isn’t just unpleasant; it’s harmful to your connections with the people you care about.”
On your way home, make a conscious decision to leave work behind, both physically and mentally, says Santa Cruz. Turn off work notifications and emails and commit to not taking work calls. The commute home is a built-in pause that lets you reset so you can arrive at a place where you can fully embrace your personal life and the people in it.
“Fill this space with something that brings you joy or relaxation—maybe it’s listening to your favorite music, an inspiring podcast, a commute meditation, or simply enjoying the quiet,” says Santa Cruz. “This is your time to recharge and set the tone for how you want to feel and engage with your loved ones once you’re home.”
