We’ve all been there. We’re driving along, minding our own business, when we see that little notification pop up on our phone. It could be a text from a friend, a Facebook notification, or even just an email. And before we know it, we’re reaching for our phone to take a quick glance.

But what we don’t realize is that taking our eyes off the road, even for a split second, can have devastating consequences. According to the National Highway Traffic Safety Administration (NHTSA), more than 3,100 people were killed in crashes involving distracted drivers in 2019 alone.

And while most of us are aware of the dangers of texting and driving, we often don’t think about other activities that can be just as distracting. Eating, drinking, fiddling with the radio, and even talking to passengers can all take our attention away from the task at hand: driving.

So what can we do to make sure we’re staying focused on the road? Here are a few tips:

1. Put Your Phone Away: It Can Wait

This one might seem obvious, but it’s worth repeating. Putting your phone away, or better yet, turn it off, is the best way to avoid the temptation of looking at it while you’re driving. No one wants to get into an accident, and although we like to think that we can multi-task, it’s just not worth the risk when it comes to driving. So put your phone away, turn off any notifications that might tempt you, and focus on the task at hand: driving safely. If you need to use your phone for directions, pull over first to enter the address or type in a new destination.

We’ve all seen the public service announcements and read the news stories about the dangers of texting and driving. It’s become such a problem that many states have made it illegal to text while behind the wheel. And for good reason – according to the National Highway Traffic Safety Administration, texting while driving increases your chances of being in an accident by 23%. In connection with this, Tennessee, Delaware, Wyoming, Texas, Montana, North Dakota, Colorada, Iowa, Maine, and Illinois are the top ten states that had the highest numbers of distracted driving fatalities. These statistics are alarming not just for victims, but also for legal professionals who handle these cases. In addition, the increase in the likelihood of accidents is one that is simply not worth the risk.

2. Eat Before You Get In The Car

We’ve all been there: we’re driving along and we start to get a little hungry. So we reach for a snack or even stop at a drive-thru to grab something to eat. But eating while driving can be just as distracting as texting and can lead to dangerous situations. If you’re feeling peckish, try to eat before you get in the car.

3. Limit Your Passengers

Having a conversation with a passenger is one of the most common distractions while driving. And while it might seem like harmless banter, it can quickly take your attention away from the road. If you need to have a conversation, try to limit it to one other person in the car. And if you have kids in the car, make sure they’re occupied with something so they’re not constantly asking you questions.

4. Avoid Using Your Phone Or GPS For Directions

As mentioned before, using your phone or GPS for directions can be a major distraction. If you can, try to enter your destination before you start driving. And if you need to make a change while you’re on the road, pull over to the side of the road first.

5. Keep Your Eyes On The Road 

This might seem like an obvious one, but it’s important to remember. No matter what else is going on in the car, always keep your eyes on the road and be aware of your surroundings. Pay attention to other vehicles, pedestrians, and any potential obstacles or hazards on the road. And don’t forget to check your mirrors frequently! This way, you’ll be able to react quickly if something unexpected happens.

6. Know Your Car

Make sure you know how your car works before getting behind the wheel. This includes understanding features like cruise control and blind-spot detection, as well as being familiar with where all the controls are located. If you’re ever in an emergency situation, you’ll be glad you took the time to learn about your car.

7. Stay Calm

Road rage is never a good idea. If someone cuts you off or drives erratically, resist the urge to retaliate. Instead, stay calm and focus on getting to your destination safely.

Following these tips can help you stay focused on the road and avoid dangerous situations. And remember, even if you’re not texting and driving, you could still be distracted. So always be aware of your surroundings and drive safely.

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Whenever the conversation moves to the topic of stress, someone inevitably starts talking about meditation. When that happens, one of two thoughts enter the listeners’ minds; they either think, “I keep hearing that can be helpful, but haven’t really tried it,” or “That’s something monks in robes do when they sit on top of mountains for days at a time.”

Like so many things, meditation is a tool that, when used correctly, can make a huge positive difference in not only your stress levels, but in every aspect of your life. However, it’s never going to help you at all if you either, a) don’t try it for a long enough period of time to make a difference for yourself or b) think it’s something only monks in robes do when they sit on top of mountains for days at a time.

As someone who has been meditating (for real) for about a year, there is one thing that has changed dramatically in my life that I can trace directly back to my meditation practice. That thing is always driving with a full tank.

Let me explain.

Breath = fuel.

When we talk about meditation, what we’re really talking about is focusing on the breath. Learning to focus on your breath helps to quiet your mind (and all those runaway thoughts that tend to live there!).

To your body, oxygen is like gas is to a car; without it, nothing runs. But the way you manage your fuel (breath) determines how well your vehicle will drive, how far it will go, and how smooth a ride it will be. For example, if you put one dollar of gas in the tank and drive, you have to keep stopping and you are constantly worried about running out of gas; that can get exhausting quickly. But if you fill your tank and just drive, you don’t have to worry or constantly be focusing on running out of fuel and getting stuck, and you certainly don’t have to keep stopping to refuel.

Just like these two different driving experiences, your breathing can be choppy and quick or full and relaxing. Meditation simply teaches you how to go through each day with a full tank.

It’s odd to think about how so many people are breathing wrong; that they pay no attention to their greatest fuel source — the one that can give them exactly what most of them are looking for…calm.

“Breath is the link between mind and body.” – Dan Brule

The secret is in the exhale.

When someone else is really stressing out, what do you tell them to do? You say, “Take a deep breath.” Why? Because, if they are stressed, they are most likely breathing high and shallow in their chest; that’s fight or flight breathing. Hence the word “deep” to get them to breathe in a way that begins to calm them by lowering the breathing into their bellies. You help them refocus on their breath instead of their thoughts.

That’s important because most people spend all of their waking hours focusing on their thoughts…and those are usually the very things that are stressing them out! But your brain can only focus on one thing at a time. So, if you are focusing on thoughts, you aren’t taking deep breaths (filling your tank) and if you are focused on your breath, you aren’t in your head focusing on your thoughts (which are usually causing much of that stress).

Here’s the secret…start with the exhale, not with an inhale. Try this right now; take a big breath in. You probably noticed your shoulders go up and your chest lift and fill. If so, you just breathed in a way that promotes and maintains stress and anxiety. In order for you to learn to get your breath down lower (get oxygen into the bottom part of your lungs instead of just the top part), take another breath, but begin this time with the exhale.

Here’s how: exhale all of your breath until there is no more to push out, and just let the breath come back in naturally.

You probably noticed the breath coming into your body “lower” than before. Congratulations! You just took a “deep” breath. THAT is breathing that promotes calm. If you breathe like that for several breaths in a row, you will send a message to your brain and body that everything is ok, and it will not kick you into fight or flight. 🙂

The result of simply taking a couple of deep breaths whenever you feel stressed is that you can instantly begin to lower your stress levels in the moment. You are in control because you are filling your tank. It’s a little thing that makes a big difference!

Meditation teaches you how to drive with a full tank. Make it a habit and it will be there for you in any moment you need it. Your full tank will allow you to keep going while others are stopping (again) to refuel and it will train your body and brain to be in control of you regardless of the situation, who is in the room, or what is being said.

Calm is a superpower and if you haven’t put this tool in your toolbox, you are missing opportunities every day to be less stressed and more in control of you.

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