Latest / The Burnout Podcast with Fexingo: Workplace Exhaustion, Recovery, and Sustainable Careers / How Burnout Reshapes Your Relationship with Your Evening Commute
Transcript
- Lucas: So Luna, milestone episode today, number 150. And I want to talk about something we all do but rarely think about. The evening commute. Luna: The commute. Honestly, I've been trying to make mine shorter for years. But I bet this is about more than just wasted time. Lucas: Exactly. We've talked a lot about how burnout reshapes your weekends, your lunch break, even your home office. But the commute—that in-between space—is where a lot of the damage quietly happens. And it's not just the time lost. Luna: What do you mean? I always thought of my commute as a necessary evil, not a burnout factor. Lucas: Well, there was a 2025 study from the University of London's School of Management that followed a few hundred office workers over six months. They measured something they called 'commute creep.' That's when work tasks start bleeding into travel time—checking emails on the train, taking calls in the car, even just mentally rehearsing tomorrow's meeting while you're stuck in traffic. Luna: Commute creep. I've definitely been guilty of that. It feels productive in the moment, but you never really switch off. Lucas: And that's the problem. The study found that people who engaged in commute creep were significantly more likely to report emotional exhaustion and cynicism—two classic burnout dimensions—even after controlling for total hours worked. The commute is supposed to be a transition, but we're turning it into an extension of the office. Luna: So what's the alternative? I mean, you can't exactly ban your brain from thinking about work. Lucas: No, but you can intentionally redirect it. One of the researchers called it a 'commute reset.' The idea is to pick a specific, non-work anchor before you step out the door. Maybe it's a podcast you only listen to on the way home, or a playlist, or even a question you ask yourself like, 'What's one thing I'm looking forward to tonight?' Luna: I like that. It's almost like you're programming your brain to switch gears. But what if you work from home? The commute is just walking from your desk to the couch. Lucas: That's actually a great point. For remote workers, the lack of a physical commute can make the boundary even fuzzier. Some people I've read about are building in a 'buffer walk'—a short stroll around the block after logging off, specifically to mimic that transition. It sounds a little silly, but the ritual matters. Luna: A buffer walk. I might try that. But honestly, for those of us who still have an actual commute, sometimes the problem isn't the thinking—it's the constant notifications. Lucas: Right. The study also looked at smartphone use during the commute. They found that people who checked work apps during the ride home had higher cortisol levels measured through saliva samples, compared to those who scrolled social media or read a book. The commute is the last place you want to be in 'work mode.' Luna: That's fascinating. So it's not just about time management, it's about physiology. Your body is literally staying in a stress response. Lucas: Exactly. And this is where it connects to the broader burnout picture. When you never leave work psychologically, you're not giving your nervous system a chance to recover. That's why the evening commute, done right, can actually be a protective factor. Luna: Have you tried the commute reset yourself? I'm curious if it actually works. Lucas: I have, actually. I used to listen to the news on the way home, which is basically a stress injection. Now I've got a playlist of old jazz standards, and I let myself get lost in the bass line. It sounds small, but I notice I'm less irritable when I walk in the door. Luna: That's great. I'm a podcast person myself—though I have to be careful not to pick something too work-related. Maybe I'll switch to a comedy show or something mindless. Lucas: Mindless is underrated. The researchers would call it 'psychological detachment,' and it's one of the strongest predictors of recovery from work stress. The commute is your best chance to get it, because you're physically moving away from the office. Luna: So what about people who have really long commutes, like an hour or more? Is there a point where it becomes too much, even with a reset? Lucas: That's a good question. The study didn't find a magic number, but they did note that longer commutes correlate with higher burnout, especially if the commute is unpredictable. The key is what you do with that time. If you can turn it into a deliberate transition—a decompression chamber—it can actually mitigate some of the negative effects. Luna: Interesting. So a long commute with a good ritual beats a short one with constant email checking. That's almost counterintuitive. Lucas: It is, but it makes sense. The commute isn't just lost time—it's an opportunity to shed the day. And when you arrive home with a clear head, you're more present with your family, more likely to sleep well, and less likely to carry that stress into the next morning. Luna: I love that framing. So, practical tips for our listeners: pick an anchor, avoid work apps, and maybe even add a buffer walk if you're remote. Anything else? Lucas: One more thing: the study emphasized that it's not just about the commute itself—it's about what you do when you get home. If you immediately start dinner prep or chores, you might be skipping the transition entirely. So maybe sit for five minutes, change clothes, take a breath. That's part of the reset. Luna: That's a good point. I think a lot of us rush from the car to the kitchen without a pause. I'm going to try the sitting for five minutes thing tonight. Lucas: And if you're listening and thinking, 'I can't even imagine having a commute anymore because I'm fully remote,' remember that the buffer walk might be your new commute. It's about creating that boundary, not the specific mode of transport. Luna: So, Lucas, before we wrap up this thought, I want to mention something. We've been talking about how a commute reset can help you detach from work. And it feels like this show itself is a kind of buffer walk for us—a way to shift our brains from the daily grind to something more reflective. Lucas: That's a nice way to put it. And honestly, if you've found this conversation useful, or any of our 150 episodes have helped you think through a career move or a burnout recovery step, the best way to keep us going is to support the show on buy me a coffee dot com slash fexingo. It's a small gesture that keeps this podcast ad-free and independent. Luna: And we genuinely appreciate every listener who's ever shared an episode or left a kind note. It makes a difference. Lucas: Alright, back to the commute. So we've talked about the reset, the buffer walk, but there's another angle I want to explore: the social aspect. Commuting with a coworker or joining a carpool can change the dynamic entirely. Luna: Oh, interesting. I've never carpooled, but I can see how it might force you to interact in a non-work way. Though it could also backfire if you end up talking shop the whole time. Lucas: Exactly. The study actually found that carpoolers who had explicit agreements to avoid work talk reported lower stress than those who didn't. So it's not just the physical company—it's the social norm you set. Luna: That makes sense. Setting a boundary with a carpool buddy is almost like a mini negotiation. 'Hey, let's keep it light until we get to the office.' Lucas: And if you're on public transit, you have a little more control over your environment. Headphones are a great signal to others that you're not available. Some people even use that time for a quick mindfulness exercise—just focusing on your breath for a few minutes. Luna: Mindfulness on a crowded subway? That sounds challenging, but maybe it's worth a shot. Lucas: It doesn't have to be elaborate. Even just noticing the rhythm of the train, or the light outside, can pull you out of your head. The point is to break the loop of work thoughts. Luna: I think that's the core takeaway: the evening commute is a boundary, and you get to decide how strong it is. It's not just time to kill. Lucas: Exactly. And as we hit episode 150, it's a good reminder that burnout isn't just about what happens at your desk—it's about all the moments around it. The commute is one of those moments we can reclaim. Luna: Well said. Next time you're stuck in traffic, maybe ask yourself: what's my anchor tonight? Lucas: That's the challenge. And with that, we'll leave you to your ride home. Thanks for being with us.