Commuting is a necessary evil for many of us. Even if you work from home occasionally, those hours spent on the train, bus or in the car feel like wasted time we’ll never get back. It’s so boring or stressful that we inevitably turn to our phones – scrolling through hundreds of mindless memes and videos, reading other people’s enraging opinions on X or soaking up a news cycle that leaves us feeling increasingly despondent, drained and hopeless.

None of this sounds like a great way to start your day or wind down for the evening, so we asked 20 wellness experts, from therapists to sound healers, to recommend their number one tip for making your commute better for you.

Visualise the day ahead

“Use your time spent commuting to visualise how you want your day to go. Your subconscious mind doesn’t know the difference between something that you imagine and it happening for real, so we can prepare our mind for a good day ahead by imagining how we’d like to think, feel and behave in our day. It works well if you have a presentation or big meeting that day, a social event you’d like to feel confident about or a busy day where you’d like to feel calm and in control.”

Chloe Brotheridge, hypnotherapist, coach and author of The Anxiety Solution

Use the time to do admin you’ve been putting off

“Your commute is a great time to support ‘future you’ by completing a time-saving task, an activity you find a little tedious or something you’ve been putting off – something that future you in 10 hours, 24 hours or a week will be grateful you did. For example, I use my commute to plan my family’s weekly meals and write the corresponding shopping list. This is something I tend to put off, but I know that planning our meals in advance will save me so much time and stress in the future. Whilst on the train or bus, I type into the notes on my phone, or fill my online shopping basket if I’m opting for a supermarket delivery; if I’m in the car, I’ll record a voice note I can quickly translate into a list later on.”

Laura Hunter, life coach with Life Coach Directory

Swap your podcast for an ambient sounds playlist

“Swap your usual playlist or high-energy podcast for something more restorative – think binaural beats, ambient nature sounds or a short sound bath. These calming soundscapes have been shown to regulate the nervous system, reduce cortisol levels and gently guide your brain into a more relaxed, balanced state. And on the way home, they can help you decompress and transition out of work mode with more ease.”

Killian Campbell, sound healer 

Have a visual cue to leave work behind

“To help me switch off, I find having a visual point where I ‘leave’ work quite helpful. Choose a point close to your work, such as a tree, sign, house or building – anything that can easily be noted on each journey. This point is where you ‘drop’ your work baggage and stresses and leave it there until you return to this point the following morning. This means that on your commute, you can relax and think about other things knowing you’ll reach that point, and then you can pick up your professional head and get in the zone.”

Dominic Burch, counsellor with Counselling Directory

Have a go at these discreet stretches

“Our bodies respond better to smaller amounts of movement throughout the day rather than frontloading everything into a single gym session. Take advantage of the commute by getting in some simple stretches that can easily – and discreetly – be done on the Tube, train or bus:

• Shoulder rolls: Stand or sit straight. Look straight ahead (maybe not right at someone), roll your shoulders up and then down your back slowly and intentionally. You might hear some cracking and popping. Do it 10 to 15 times and then change direction.
• Half-head rolls: Sitting or standing, drop your chin to your chest and slowly roll your head to the left, keeping your chin down the whole time, back to the centre and right. Do this 10 times.
• Calf stretches: On a slightly less crowded train carriage, you can stretch your calves using the pole or a seat edge. Stand with your hips facing forward, feet together, and take one step forward so your foot is flexed, heel on the ground, and ball of foot pressing into the pole or seat edge. Lean your whole body slightly forward, keeping both legs straight. You should feel a stretch.
• Seated figure of four: If the Tube or train is less crowded and you’re sitting and won’t be seat-spreading, try a seated figure of four. Sit with good posture and place one ankle on the opposite thigh just above the knee. Keep the elevated foot flexed to protect your knee. If comfortable, gently press down on the raised knee. For more intensity, lean forward slightly while keeping your back straight. Hold for 30 seconds, then switch sides.”

Rachele Gilman, stretchologist and co-founder of Eat Move Sleep Retreat.

Try to get into green space before the day begins

“Take time to connect with the natural world. Research shows that even brief moments with nature can help soothe the nervous system, restore attention, reduce mental fatigue and boost mood. If you can, try to walk or cycle as much of your commute via green spaces – even a tree-lined street will help you to reap those positive health and wellbeing benefits.”

Ciara McGinley, meditation teacher and founder of Finding Quiet

Infuse your commute with aromatherapy

“Turn your commute into a mini sensory escape with a ‘scent ritual’. Sounds fancy, but it’s simple and surprisingly effective. Pick a scent you love (lavender, eucalyptus or anything that makes you feel calm) and pop it on a diffuser bracelet, a bit of fabric or even your scarf. Pair it with a chilled playlist or a quick breathwork app, and suddenly your commute becomes your own little reset zone. Over time, your brain will link that scent with ‘me time’, making the journey feel less like a chore.”

Auria Heanley, co-founder of Oriel Partners

Download the Squeezy app

“Oddly, my commute is when I remember to do my pelvic floor exercises. Set a calendar reminder and incorporate five minutes for some pelvic floor exercises on your commute. Soon enough, you’ll start to associate your commute with your exercises and won’t need the calendar reminder.” The NHS Squeezy app is great for daily prompts and timed exercises. 

Abby McLachlan, pilates instructor and founder of East of Eden

Always leave home 10 minutes earlier than you need to

“Take the stress out of it – if you get public transport, leave 10 minutes earlier so you have time to park and treat yourself to a hot drink on your way. Even better, get to your destination early and treat yourself to a drink or breakfast at that cafe you think looks lovely but you never have time to go into. You’ll be amazed at how such little things can change the trajectory of our day.

“I also think your commute is a great time to catch up on correspondence. We always mean to reach out to people we haven’t spoken to for ages but never seem to have the time. Set a weekly goal to message just one person you’ve been thinking about – not only will this tick one thing off your list you’ve been meaning to do (making you feel productive), but reaching out and connecting with meaningful people in our lives is a great dopamine boost.”

Emma Simarro, PT and founder of Building Body Confidence 

Try the 5-4-3-2-1 method

“Complete the 5-4-3-2-1 technique as you commute: notice five things you can see, four things you can hear, three things you can feel, two things you can smell and one thing you can taste. It helps you to feel grounded, more mindful and appreciative of the small things.”

Sophia Drozd, yoga instructor and founder of Yoga 4 Pain

Walk some of the way

“Swap your usual mode of transport for walking. If you normally take the bus, stop buying a bus pass and walk instead. If your commute is too far to walk, get off the train or bus a few stops early and walk the last bit. Walking provides a wealth of health and wellness benefits, including helping to prevent and manage heart disease, improving cardiac function, lowering cholesterol and improving mood.”

Chanelle Smith, registered nurse and clinical lead at Jorja Healthcare Group

Have a protein-rich, filling breakfast

“If you want to feel more energised by the time you arrive at work, ditch the grab-and-go pastry and high-sugar coffee and take something that supports your blood sugar, energy and mood. That could be a small pot of full-fat Greek yoghurt with a handful of nuts and seeds and a scoop of protein powder stirred in or a slice of rye bread topped with nut butter and slices of banana. Just as portable as a pastry but much better for stable energy all morning long.”

Alison Bladh, registered nutritional therapist and hormone health expert

Try a few minutes of core engagement

“My favourite way to ditch the doomscrolling and reclaim those precious commuting minutes is to covertly work on your core with isometric contractions. While sitting on that packed train or bus, engage your core by drawing your navel toward your spine for 30 seconds, release for 10, and repeat. Nobody will notice, but you’ll activate those deep stabilising muscles that support everything else.”

Rachael Sacerdoti, nutritionist, PT and wellness coach

Remember your ‘why’

“Remind yourself of your ‘why’ – your motivation, drive and purpose for doing the work you do. You can do this kind of reflection by writing a couple of lines in your notes app about things you want to achieve or motivations that are important to you, or by using visual tools like looking at photos or quotes that inspire you. Remember your ‘why’ doesn’t have to be about work achievements – it could be a reminder that you use your work to support other passions, interests or caring for others. This will give you a boost of energy and drive that you can utilise as soon as you start your working day.”

Eloise Skinner, author and existential psychotherapist

Think about a confidence-boosting affirmation

“I treat my commute like a pre-game ritual so I’m ready for anything when I arrive at my destination. This can be a real game-changer in setting the tone for the day and making sure your confidence is high. I’ll listen to my confidence playlist and say a few affirmations out loud (or in my head if I’m in public) like ‘I’ve got this’ or ‘I don’t have to be perfect to make a difference.’ By the time I arrive at work, I’m in a powerful headspace.”

Advita Patel, confidence coach

Choose a word that describes how you’d like to feel

“Set an intention for how you’d like to feel during the rest of your day. This can be a word you choose that acts as an anchor, like calm or joy. Jot it down or set a reminder on your phone to pop up around lunchtime, bringing you back to your intention. By deciding how you want to feel, you’re planting a seed that can gently influence your choices throughout the day. If you’re cultivating calm, you might take a walk at lunchtime instead of working through. You can also use your commute home to reflect on what supported your intention – what brought you joy or calm? It’s a mindful way to bookend your day and is a lovely alternative to scrolling.”

Caroline Fearns, counsellor with Counselling Directory

Tap into Duolingo

“Spend 10 minutes on your commute learning a language. The brain needs to be worked out in the same way as the body, and learning a language is great for this – it’s like a workout for your brain. Learning a language helps your executive functions, such as how well you make decisions and plan, so it’s a great thing to do before you head to the office.”

Natalie Mackenzie, brain and cognition expert

Try a simple breathwork routine

“Conscious breathwork techniques can dramatically improve overall health and reduce stress. By incorporating simple breathwork techniques into daily life, you can improve not only relaxation and focus but also key physiological functions that contribute to a longer, healthier life. A couple of breathing techniques to try on your commute are:

1. Diaphragmatic (belly) breathing: Sit comfortably, placing one hand on your chest and the other on your abdomen. Inhale deeply through your nose, expanding your belly while keeping your chest still. Slowly exhale through your mouth. This increases oxygen intake, lowers stress hormones like cortisol and supports digestion, which will help you feel less stressed.
2. 4-7-8 breathing: Inhale through your nose for four seconds, hold for seven seconds, and exhale slowly for eight seconds. Repeat for several cycles. This activates the parasympathetic nervous system, reducing heart rate and lowering blood pressure, helping you to feel more relaxed on your commute.”

Alex da Silva, breathwork expert and co-founder of Silva Wellness

Listen to nature sounds

“Recent research found that listening to nature sounds while commuting can reduce stress by 35%. The study, commissioned by South Western Rail under the guidance of a University of Oxford professor, adds to a growing body of evidence that listening to natural soundscapes benefits our health and wellbeing. Another study by researchers at Brighton and Sussex Medical School highlighted the difference between listening to artificial sounds and nature sounds. They concluded that the more stressed participants were before beginning the study, the greater the relaxation response they showed when listening to nature sounds.”

Catalin Zorzini, founder of Earth.fm

Images: Getty