As August arrives, the summer commute into work becomes a sweaty endeavor marked by crowded bodies, and the stench of city garbage. Imagine a weekday morning. Instead of rushing into the office with a sweating iced coffee and pit stains to match, you were calm even looking forward to your workday.

Wellness experts think this is possible, part of a movement that prizes self-awareness and making small, conscious steps toward a fulfilling life — like adjusting your morning commute routine.

Judy Manisco, a registered nutritionist and dietitian in Chicago, believes meal adjustments could drastically improve commuters’ well-being.

“The key is to wake up early enough where you’re not running around, stressed about getting to work on time, but pacing yourself and eating a healthy breakfast before work,” she says.

Manisco suggests a balance of protein and carbohydrates to keep you full. Her favorite breakfast?

“A protein shake made from organic soy milk, raw, unsalted walnuts (they’re high in nutrient-dense omega-3 fatty acids), a variety of seeds, oat bran and either a stalk of celery or a handful of spinach,” Manisco says.

For sweetness, she recommends adding natural cocoa or a date.

If you skip the protein shake, Manisco recommends whole-grain toast, a handful of nuts or seeds and a cup of fruit. She warns against coffee.

“Caffeine will get your heart and adrenals pumping artificially, and thus could have you feeling unnecessarily anxious or depressed,” Manisco says.

Diet isn’t the only trick. Pay attention to posture and movement.

Jason Kart, a practicing physical therapist for 10 years, says lower back and neck pain are common ailments among his working patients.

“When you sit for a while, you turn your postural muscles off and you start using passive structures like cartilage, which breaks down easier,” Kart says. “Humans are built to walk around and look for food, so when you’re sitting, you’re not activating those important spinal muscles, but instead causing a steady breakdown of muscle tissue.”

And for car drivers who can’t stand during their commute? Consider the headrest.

“Bad posture is so common among drivers, they should practice keeping their head lightly against the headrest and avoid a slouch position,” he says.

At work, Kart suggests periodically moving around to engage the postural muscles most commonly associated with neck and back pain.

After considering your stomach and your spine, think of your brain.

One of the most popular sectors of wellness is mindfulness.

Darrell Jones, a meditation instructor, meditates on the train during his commute and recommends the practice . Annoyed by the loud chatter or the loudspeaker on the train?

“Incorporate those sounds and how they make you feel into your meditation,” Jones says.

He recommends the guided meditation on apps like Calm, or finding a piece of instrumental classical, jazz, world or new age music and taking deep breaths while asking yourself questions such as: “Who do I want to be, regardless of what does or doesn’t happen today? Do I want to be a jerk, or a kind soul? Do I want to embody possibility, or show up exuding impossibility?

The most important thing, according to Jones, is cultivating a calm mindset before launching into a routine.

“If we can prioritize our wellness in small ways, or create a mindset of possibility before reading a horrible piece of news or a frustrating work email, that could improve your whole day,” he says.