Mornings can be tough, and commuting can make them even worse. But a few simple changes can make all the difference.
Here are some practical tips for turning your journey to work into a calmer, cozier, and more meaningful experience.
Listen to something calming and uplifting
Start your day with sounds that lift your mood. Whether it's a podcast, your favorite music, or a familiar audiobook, these audio cues can help ease you into the day.
According to psychotherapist Erica Schwartzberg, rhythmic and familiar sounds activate your parasympathetic nervous system, making you feel calmer and more focused before you even arrive at work.
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Add a grounding "daily" ritual
Having one small, consistent habit each morning helps you take control of your day.
It might be a quick meditation, saying a positive affirmation, or jotting down a gratitude list.
Psychotherapist Kristin Anderson says these rituals send a signal to your brain that you’re starting your day with intention, not stress.
Bring comforting sensations with you
Physical sensations can calm your body and mind more than you’d expect.
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Holding a warm coffee cup, wearing a soft scarf, or using hand cream with a familiar scent can ground you.
Erica Schwartzberg notes that these sensory experiences give your body permission to relax and be present.
Incorporate gentle movement
You don’t need a full morning workout, just a few minutes of movement can make a huge difference.
If you walk to work, try taking a slightly longer route. If you drive or use public transportation, stretch before or after your trip.
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Kristin Anderson says small movements help release tension and leave you feeling more centered.
Record voice note reflections
Use your phone’s voice memo app to capture your thoughts instead of letting them bounce around in your head.
Erica Schwartzberg recommends recording whatever’s on your mind: your goals, something you noticed, or just free-flowing thoughts.
Over time, these voice memos can become a meaningful digital journal.
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Practice daily gratitude
Gratitude can shift your entire mindset, and it’s quick and easy. Just listing a few things you’re thankful for each morning can prime your brain to be more optimistic.
Visualization, says Erica Schwartzberg, activates the same brain pathways as real experiences, helping you feel emotionally prepared for the day.
Turn your commute into a personal space
Instead of viewing your commute as wasted time, reframe it as your personal sanctuary.
Listen to something that brings you joy, write down ideas, or simply enjoy the quiet. It’s your time, use it to recharge instead of drain.
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Protect your mental morning space
Avoid the temptation to check work emails or messages before you get to the office.
Kristin Anderson warns that this pulls your brain into work mode too early, depleting your energy before the day even begins.
Give yourself permission to delay “clocking in” until you’ve physically arrived.
Add something familiar and comforting
Whether it’s an old album from your childhood, a nostalgic radio show, or a favorite audiobook, familiar content can offer a sense of stability.
Erica Schwartzberg says this kind of sensory familiarity is especially powerful on days that feel overwhelming or chaotic.
Choose what feels meaningful to you
If you only have time for one good habit, make it one that genuinely resonates. Don’t stress over checking every box, instead, choose something that fills your cup.
That might be a great podcast, a mindful breath, or just savoring your coffee. What matters is that it feels right for you.
This article is based on information from Real Simple.