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How to Practice Mindful Driving for a Safer Commute

Driving is something many of us do on autopilot, especially during routine or long drives. Did you know that 63% of drivers admit to letting their minds wander while driving? While this may seem harmless, it’s actually dangerous. Staying safe on the road requires being fully present, and the best way to achieve this is through mindful driving.

Why Open Monitoring Isn't Ideal for Driving

Mindfulness comes in many forms. One type, called open monitoring, allows your mind to wander freely without judgment. This is great in some scenarios, but it’s not ideal for driving. Zoning out on the road can result in missed traffic signals, delayed reactions, or worse—accidents. When you're behind the wheel, lives are at stake, and you need to remain focused.

Focused Attention: The Ideal Mindfulness for Driving

We’ve all experienced “highway hypnosis”—you’re driving home, and suddenly, you’ve arrived without remembering much of the journey. This occurs when your brain switches to autopilot, and while it might feel routine, it’s risky. If something unexpected happens, like a child running into the street or a car suddenly braking, your reaction time could be fatally delayed.

The right type of mindfulness for driving is focused attention. This method keeps your full attention on the task at hand—driving. It involves tuning into all the sensory feedback you get while driving: the feel of the steering wheel, the sound of the engine, the pressure on the accelerator.

By paying attention to these small details, you keep yourself grounded in the present moment, reducing distractions and improving your reaction time. In fact, by practicing focused attention, you’re not only being mindful but also enhancing road safety.

Here are some simple ways to practice focused attention while driving:

• Listen to the sound of the car’s engine.

• Feel the texture of the steering wheel.

• Notice how the car responds when you accelerate or brake.

The Benefits of Focused Mindful Driving

Practicing mindfulness while driving offers numerous benefits:

• Reduced Distractions: Staying present reduces your tendency to engage in distracting activities, like checking your phone or daydreaming.

• Fewer Driving Mistakes: When fully focused, you’re less likely to make dangerous errors, like missing a turn or running a red light.

• Lower Anxiety Levels: Mindfulness can help you stay calm during stressful driving situations, such as heavy traffic or unfamiliar roads.

• Less Road Rage: Mindful driving reduces frustration and anger, helping you avoid dangerous situations caused by reacting emotionally to other drivers.

Scientific Evidence Supporting Mindful Driving

Mindfulness is not just a trendy term (I mean it is a trendy term, but)—it’s backed by science. Studies show that mindfulness helps people regulate their emotions, maintain attention, and lower stress. When applied to driving, it leads to fewer accidents and better decision-making.

In one study, participants who practiced mindfulness techniques before driving were significantly less likely to be involved in simulated accidents than those who didn’t. They also reported feeling more in control and less anxious. This highlights the importance of preparing mentally before you drive.

Mindful Driving Can Improve Your Commute

Many people experience stress during their daily commute. Traffic, time pressure, and reckless drivers can all make driving unpleasant. However, incorporating mindfulness into your commute can turn it into a time for relaxation.

For a more in-depth dive on the research, check out the video above.

Mindful driving helps you transition from work mode to home mode more smoothly. Instead of arriving home stressed, you can use the drive to let go of the day’s frustrations, arriving in a more relaxed state.

Managing Road Rage Through Mindful Driving

Road rage can be a common issue for some, but mindfulness can help you manage it. By staying present and focusing on your breathing, you can prevent impulsive reactions to frustrating situations.

If someone cuts you off, instead of getting angry, pause and take a few deep breaths. Reacting out of anger will not improve the situation. Focus on remaining calm and making safe driving choices.

Practical Tips for Becoming a Mindful Driver

You don’t need to drastically change your driving routine to practice mindfulness. Here are some small, actionable steps to help you stay present:

• Ground Yourself Before Starting Your Drive: Before hitting the road, take a moment to breathe deeply. This helps you enter a calm, focused state.

• Pay Attention to Sensory Feedback: Notice the sounds, sensations, and movements involved in driving. For instance, listen to the engine hum, feel the grip of the steering wheel, and observe how the car responds to your actions.

• Avoid Multitasking: Resist the urge to eat, text, or call while driving. Stay focused on the road.

• Use Red Lights to Relax: Instead of getting frustrated at a red light, use it as a reminder to take a deep breath and relax.

• Practice Gratitude: As you drive, appreciate the ability to travel safely, your car, and the journey itself. This mindset shift can make driving more pleasant.

• Check in with Your Emotions: Are you feeling anxious, frustrated, or tired? Take steps to manage these emotions while driving, such as pulling over for a break if needed.

The Relaxing Benefits of Mindful Driving

Mindful driving isn’t just about safety—it’s also about enjoying the drive. Many people find that they feel more relaxed and at ease when they practice mindfulness on the road, particularly during long commutes.

Think about your drive home. How often do you arrive feeling as stressed as you were when you left work? Are you using your drive home as a way to relax? By staying mindful, you can use the drive as an opportunity to decompress, transitioning smoothly from your workday to your personal time.

Frequently Asked Questions (FAQs) About Mindful Driving

Q1: What is mindful driving?
Mindful driving is the practice of staying fully present while driving by paying attention to the sensations, sounds, and actions involved in operating a vehicle.

Q2: How can mindfulness improve driving safety?
Mindfulness helps reduce distractions, improve focus, and lower stress, all of which contribute to safer driving. It also reduces the likelihood of road rage or emotional driving.

Q3: Can mindfulness reduce road rage?
Yes, practicing mindfulness can help you stay calm and avoid reacting emotionally to frustrating situations on the road, thus reducing road rage.

Q4: How do I start practicing mindful driving?
Start by taking deep breaths before you drive and paying attention to sensory details like the feel of the steering wheel or the sound of the engine. Avoid multitasking while driving.

Q5: Is mindful driving backed by science?
Yes, studies show that mindfulness can help regulate emotions, improve focus, and reduce accidents, especially when drivers practice mindfulness techniques before getting behind the wheel.

Q6: Can mindfulness help with anxiety while driving?
Absolutely. Mindfulness keeps you focused and calm, helping reduce anxiety, especially in high-stress driving situations like heavy traffic or unfamiliar roads.

Resources

These are not referenced in the text, if you want to read a specific research on a point, check out my video (It'll be in the description)

Burdett, B. R., Charlton, S. G., & Starkey, N. J. (2018). Inside the commuting driver’s wandering mind. Transportation research part F: traffic psychology and behaviour, 57, 59-74. https://doi.org/10.1016/J.TRF.2017.11.002.

Paredes, P. E., Hamdan, N. A. H., Clark, D., Cai, C., Ju, W., & Landay, J. A. (2017). Evaluating in-car movements in the design of mindful commute interventions: exploratory study. Journal of medical Internet research, 19(12), e372. https://doi.org/10.2196/jmir.6983

Kass, S. J., VanWormer, L. A., Mikulas, W. L., Legan, S., & Bumgarner, D. (2011). Effects of mindfulness training on simulated driving: Preliminary results. Mindfulness, 2, 236-241.https://doi.org/10.1007/s12671-011-0066-1

Koppel, S., Stephens, A. N., Young, K. L., Hua, P., Chambers, R., & Hassed, C. (2018). What is the relationship between self-reported aberrant driving behaviors, mindfulness, and self-reported crashes and infringements?. Traffic injury prevention, 19(5), 480-487. https://doi.org/10.1080/15389588.2018.1440083

Murphy, G., & Matvienko-Sikar, K. (2019). Trait mindfulness & self-reported driving behaviour. Personality and individual differences, 147, 250-255.https://doi.org/10.1016/j.paid.2019.05.002

Stephens, A. N., Koppel, S., Young, K. L., Chambers, R., & Hassed, C. (2018). Associations between self-reported mindfulness, driving anger and aggressive driving. Transportation research part F: traffic psychology and behaviour, 56, 149-155. https://doi.org/10.1016/j.trf.2018.04.011

Other research that wasn't quoted but informed my writing

Young, K. L., Koppel, S., Stephens, A. N., Osborne, R., Chambers, R., & Hassed, C. (2019). Mindfulness predicts driver engagement in distracting activities. Mindfulness, 10, 913-922. https://doi.org/10.1007/s12671-018-1060-7

Qu, W., Ge, Y., Xiong, Y., Carciofo, R., Zhao, W., & Zhang, K. (2015). The relationship between mind wandering and dangerous driving behavior among Chinese drivers. Safety science, 78, 41-48. https://doi.org/10.1016/j.ssci.2015.04.016