Ditch the phone: Five healthier ways to spend your time on public transport
By Cindy Yin
For the millions of Australians who commute via public transport every day, it can be difficult to resist the draw of the phone screen. What starts as a way to get your quick news fix of the day could quickly morph into “doomscrolling”, the act of endlessly scrolling on social media.
Studies suggest a link between excessive screen time, shorter attention spans, addictive personalities, and a weakened sense of identity.Credit: iStock
While it may feel good to stay connected and entertained at the start of the day, the scales can quickly tip the other way, becoming a drag on your mental load.
Previous studies have suggested a link between excessive screen time and humans having shorter attention spans, addictive personalities, and a weakened sense of identity.
Here are some other options for those who want to switch up their habits on public transport.
Take in the view
As daylight savings finishes up, the sun is coming up earlier too, which could offer spectacular morning views for commuters.
If you’re jumping aboard a train, bus, light rail, tram, or ferry, it can be a great opportunity to soak in the views from outside your window. Consider yourself lucky if seeing the spectacular views over the Sydney Harbour Bridge or the mix of classic and contemporary architecture nestled around Melbourne’s skyline is a regular occurrence. For train travellers or ferry patrons in particular, an elevated position could offer the best vista, so choose the upper carriage or deck.
Simply putting your phone down and taking in the natural scenery can have a positive effect on mood, says Dr Jasmine Fardouly, a senior lecturer at the University of Sydney’s School of Psychology.
A view of Parliament House on Melbourne’s Spring Street.Credit: Greg Elms
“By people not having videos and images available to them all the time, this reduces opportunities they have to make outward comparisons with others.”
Read a novel
Not work related. A novel.
Perhaps something escapist – whatever floats your boat, whether that’s romance, fantasy, sci-fi – or Liane Moriarty. The benefit of reading fiction in particular is that it helps you immerse yourself in an alternate reality.
And in light of recent turbulent global affairs, taking a break from your phone to read a book could be a welcome reprieve.
Journaling
There are countless prompts out there if you get writer’s block, ranging from to-do lists and prompts to help organise life admin tasks, to goals and gratitude journaling.
Similarly, daily journaling rituals such as “morning pages” have been popularised due to their stream-of-consciousness approach. Given its popularity with celebrities, including Olivia Rodrigo, Bella Hadid, and Reese Witherspoon, it’s a great way to elevate your commute.
Do your “morning pages” and write three pages of thoughts as they come to you in the morning, by hand every day. While it may be challenging to consistently write while the bus or train is moving, writing candidly whatever thoughts that spring to mind can help clear your head on your morning and afternoon commute, and ensure you arrive at your destination with a clean mental slate.
Pick up a crochet hook
Train travel in the ’80s was punctuated by the sound of clacking needles, but knitting on trains fell out of favour in the intervening years. You don’t have to be particularly skilled to give it a try – there are plenty of kits available – but handiwork with smaller tools, such as crocheting, could be the ultimate in portable craft.
Crocheting is a portable, accessible craft and a great way to pass the time on a commute.Credit: Getty Images
Crocheting and needlework such as embroidery and cross-stitch experienced a resurgence in popularity during COVID-19 lockdowns a few years ago, enjoyed for their calming nature and affordability. This trend in particular picked up much steam among people looking to DIY their own clothes, bags, and keyrings.
Doing something hands-on is a useful mindfulness technique, diverting attention from the stressors of everyday life. Fardouly says, “engaging in offline activities that take the focus off [stress] is helpful”, and could help boost your mood and mentality. Crafters also report it’s highly addictive.
Practise mindfulness and rest
In a busy world, there’s always pressure to feel productive, but allowing your brain to rest is beneficial to both mind and body. And PT is the perfect place to do it.
Find yourself a seat, be still, and calm your mind – until you reach your stop.
“People are so busy – you’re trying to be efficient with the time that you have [on public transport]. It’s a broader issue when it comes to being on screens, we have so many competing tasks and priorities,” Fardouly says.
“Any way that people take to engage in the here and now, such as focusing on internal body cues and reconnecting to their inner self, is positive.”
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