Getting there: attention on the commute

Short answer

Commutes combine timing, routes and, for drivers, safety-critical attention. CDC describes visual, manual and cognitive distraction and says drivers should not multitask. NIMH lists losing things and being distracted by unrelated thoughts among ADHD examples. Phone-free driving, a launch spot by the door and leaving buffer time are general strategies, not treatment.

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For many people the commute is the most repetitive part of the day, which is exactly why attention drifts during it. You might reach work with no memory of the drive, sail past your train stop while reading, or arrive and realize your badge is on the kitchen counter.

Most of that is harmless. Some of it is not, because driving demands steady attention. This page covers both sides.

Driving: the part that matters most

Cognitive distraction is the type people overlook. Replaying an argument, planning dinner or getting lost in a podcast can take your mind off the road even with both hands on the wheel. That applies to every driver.

For example, a driver might notice that the stretch of highway they know best is exactly where their mind wanders. Familiar routes feel easy, which is why many drivers stop paying close attention on them. Changing the audio, saying the next turn aloud or simply noticing the drift can bring focus back.

Safer driving habits (general strategies, not treatment)

Turn on your phone's driving focus mode, or put the phone out of reach before starting the car.
Set directions and audio before you pull out, not at a red light.
Eat before or after the drive, not during it.
If you are very tired, do not drive. Use transit, a ride or a short rest first.
On long drives, plan breaks in advance rather than waiting until you feel drowsy.

Transit, cycling and walking

Missing a stop while absorbed in a phone or book.
Leaving a bag, umbrella or laptop on the seat.
Losing track of time and missing the last train or bus.
Walking or cycling on autopilot, with less attention on crossings.

Everyone has left an umbrella on a train. What matters for screening is not any single commute but whether distraction and losing things are frequent and long-standing across many parts of life.

Smoother transit habits (general strategies, not treatment)

Set a location-based or timed alarm for your stop.
Use a "pat check" before standing up: phone, wallet, keys, bag.
Keep one bag for the commute and a fixed spot by the door where it lives.
Leave a small buffer in your schedule so a missed train does not become a late arrival.

Commuting as a workplace issue

Some people also find that shifting hours to avoid peak traffic, or a schedule that matches transit times, makes the commute much less draining. These can be discussed with an employer informally or through a formal request.

Questions for the ride home

How often do I use my phone while driving, honestly?
Do I lose things on the commute more than other people I know?
Have I had close calls on the road that I put down to bad luck?
How rested am I on most of my morning drives?

When it may be time to talk to someone

If you notice frequent near misses, tickets or minor accidents, or if being distracted is a lifelong pattern that shows up well beyond the commute, raise it with a healthcare provider. If drowsiness is a regular problem, mention sleep too, since that can be checked separately.

A starting point for your next step.

Please wait until you are parked or off the bus: the free adult screener is six official questions and shows the result as soon as you finish.

Frequently asked questions

What is cognitive distraction while driving?

CDC defines it as taking your mind off driving. It can happen with eyes on the road and hands on the wheel, for example when you are deep in thought or an intense phone call.

How do I stop leaving things on the train?

Use a quick pat check before standing up: phone, wallet, keys, bag. Keeping everything in one commute bag also helps.

Can commuting be part of a workplace accommodation request?

JAN says telework may address barriers such as disability-related difficulty commuting, when the job can be done at home without significant difficulty or expense.

Sources

Source check: 2026-10-28. No medical review has occurred.

Published 2026-10-28. Factual source check: ADHDFalcon editorial team, factual source check, 2026-10-28. No medical review has occurred.