Commuter Self-Care: Small Acts for Big Impact

There’s something deeply satisfying about practicing what you preach, especially when it leads to a sense of balance and fulfillment. For much of February and March, I’ve been working six days a week, training the NYPD Emergency Service Unit—a role I’ve held proudly for about ten years—while maintaining my private practice. It’s demanding work that happens in these intense bouts a few times a year, but it’s meaningful and necessary. Teaching officers how to de-escalate situations without physical force by understanding mental health symptoms is an honor.

With a packed schedule, I’ve embraced this time as an opportunity to double down on my self-care strategies, integrating wellness into short, intentional moments—including my commute. As someone who often talks about self-care, I’m having fun practicing just how effective these small practices can be.

The Importance of Micro-Moments for Self-Care

Research consistently shows that small, consistent self-care practices can reduce stress, improve focus, and enhance emotional well-being (Kabat-Zinn, 1990; Shapiro et al., 2008). For busy professionals, fitting wellness into everyday activities—like your commute—can be transformative. Whether you’re driving, riding a train, or walking, your commute can become a valuable time for self-care rather than a stress-filled transition.

Below are some science-backed, on-the-go self-care practices I’ve personally enjoyed integrating into my commute.

1. Mindful Breathing While Driving

Mindfulness doesn’t require sitting cross-legged on a cushion. You can practice mindful breathing even in the car. Research indicates that deep, controlled breathing can reduce cortisol levels and activate the parasympathetic nervous system, which promotes relaxation (Brown & Gerbarg, 2005). As I drive, I often take a few moments to inhale deeply for four counts, hold for four counts, and exhale for six counts. This simple practice keeps me centered and calm, even in heavy traffic.

How to Try It:

• Focus on your breath at red lights.
• Use the rhythm of your breathing to counteract frustration during stop-and-go traffic.

2. Engaging the Mind with Positive Audio

Podcasts and audiobooks are wonderful tools for mental stimulation and inspiration. Cognitive neuroscience research shows that listening to engaging narratives can improve mood and cognitive flexibility (Lindenberg et al., 2013). I’ve been enjoying a mix of uplifting podcasts and audiobooks during my commute—it’s a way to grow and learn while on the go.

How to Try It:

• Choose content that aligns with your interests or brings joy.
• Alternate between educational and purely entertaining material.

3. Gratitude Reflection at Red Lights

Practicing gratitude has been linked to increased happiness and reduced symptoms of depression (Emmons & McCullough, 2003). During my commute, I’ve made it a habit to think of three things I’m grateful for whenever I hit a red light.

How to Try It:

• Keep it simple—focus on immediate, small joys like a beautiful sunrise or a productive meeting.
• Reflect silently or say them aloud to yourself.

4. Stretching Before and After Driving

Prolonged sitting can lead to muscle tension and decreased circulation. Studies show that stretching improves flexibility, increases blood flow, and boosts mood (Page et al., 2012). Before I get into the car and after I park, I do a few quick stretches—like shoulder rolls and neck stretches—to release tension.

How to Try It:

• Stretch your arms, shoulders, and neck before buckling up.
• Incorporate calf raises and side stretches when you reach your destination.

5. Mindful Scenery Appreciation

Instead of zoning out or fixating on traffic, I’ve found joy in simply noticing my surroundings. This practice aligns with research on mindfulness, which shows that present-moment awareness can reduce stress and increase overall well-being (Kabat-Zinn, 1990).

How to Try It:

• Notice the colors of the sky, architecture, or passing landscapes.
• Engage your senses fully by observing sights, sounds, and smells.

Your commute doesn’t have to be a mindless or stressful part of your day. With intention and creativity, it can become a valuable window for self-care. These practices have reminded me that even when life gets busy, wellness is always within reach—it just takes a little imagination and effort.

Whether you commute by car, train, or foot, I encourage you to experiment with these ideas and discover what resonates with you. Small, consistent actions can make all the difference in nurturing your well-being.

References

Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part II—clinical applications and guidelines. Journal of Alternative & Complementary Medicine, 11(4), 711-717.

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.

Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delta.

Lindenberg, R., Uhlig, M., & Seitz, R. J. (2013). The relationship between language-related brain activity and verbal memory capacity. Journal of Cognitive Neuroscience, 25(1), 104-118.

Page, P., Frank, C. C., & Lardner, R. (2012). The clinical importance of flexibility. International Journal of Sports Physical Therapy, 7(1), 75-90.