B.W. Mitchum Trucking

Today, we’ll be discussing winter driving tips for commercial truck drivers. Driving and operating a large vehicle is not as easy as it may seem. It presents unique safety challenges, and it may take some time to get used to. These safety challenges can become even more difficult in winter weather conditions. On snowy or icy roads, you’ll need to adapt your driving style in order to make it to and from your destination safely. Learn more about winter driving tips, and efforts to prevent an accident from happening. Let’s get started!

Have the right gear. 

First and foremost, be aware of the weather forecast in your area, as well as in the area you will be driving to. In order to do this, you’ll want to download a good weather app, or tune into a weather radio. This will help you prepare for the weather conditions you will face. Winter weather is known to bring freezing temperatures, as well as snow and ice. This means you’ll want to make sure you have adequate supplies on hand. This means you’ll want to dress appropriately and bring extra clothing just in case. Dressing in layers is always best, and make sure you bring a jacket that is sufficient for cold temperatures. You’ll also want to bring gloves and a winter hat. 

Other items you want to make sure you have in the cab of your truck include a flashlight, blankets, a bag of sand or salt, snow/ice scrapers and/or brushes, jumper cables, and tire chains. Stock your cab with plenty of water and non-perishable foods in case you stuck for long periods of time. Be sure to check out our previous blog containing a truck driving gear checklist so that you don’t miss any important items!

Always perform a pre-trip inspection.

You should always perform a pre-trip truck inspection, in any weather condition. However, it is arguably even more important to do so in the winter months, for several reasons. First of all, you need to check your tires for wear, pressure, and balance. If truck tires need air or need to be replaced altogether, this could cause trouble encountering icy roads– No traction is an accident waiting to happen. Additionally, you’ll want to check your wiper blades to ensure that they are working properly. Check your fluids and make sure they are not frozen. Top them off if necessary. Do a complete walk-around of the truck and trailer. Take note that nothing is out of place or needs to be repaired. 

You should also be sure that they are free of snow and ice before you depart. Be sure all of the lights on your truck are fully functional, as well as your defrosters. If you have parked your truck in a location where it has snowed overnight, be sure to use a snow brush or scraper to remove any snow or ice from your windshield and all other windows and mirrors so that you will be able to see clearly. Perform a pre-trip inspection every time you are ready to depart to or from a location.

Slow down.

Speeding is never a good thing, especially in snowy or icy conditions. While you should always follow the speed limit, the posted speed limit may be too fast for certain road conditions. Keeping your speed down will help you maintain traction, allowing you more time to react in case of an emergency. If you need to hit your brakes, moving at a slower speed will give you more time to stop. It is important to remember that due to size and weight, a large commercial truck needs more room to come to a complete stop than a normal passenger vehicle like a car. Additionally, the faster you are driving, the longer it will take to come to a complete stop. Going too fast on wet roads can cause you to hydroplane, so it is best to watch your speed to avoid winter driving accidents.

Give yourself extra space.

Speaking of the time it takes to come to a complete stop, you’ll want to give yourself plenty of space to stop if necessary. A normal passenger vehicle like a car generally needs approximately 316 feet to come to a complete stop, while a large commercial truck needs about 526 feet to safely stop. The stopping distance on a wet road is nearly twice the normal stopping distance, and that distance is even greater on icy roads. Leave plenty of room between your truck and the vehicle in front of you in case you need to come to a stop. 

Be cautious of bridges and overpasses.

Bridges, overpasses, and other elevated surfaces freeze faster than the regular road, making them more slippery than other surfaces. Surfaces could contain have black ice, may not be salted, and may not be properly treated to reduce freezing. Exercise extra caution in these areas. You should also be cautious when on entrance or exit ramps, as sharp turns can prove to be dangerous. 

Know when to stop.

The last of our winter driving tips is knowing when to slow down or stop. As a commercial truck driver, you are often on a tight schedule– You have loads to drop off by certain times. However, that does not mean that you should always venture out into a winter storm. If you feel that the weather or road conditions are too dangerous for you to drive in, pull over or find a safe way to exit the roadway and park at a truck stop until the weather clears up and it is safer for you to drive. Tune into a weather radio or check forecasts to know what to expect, and see if they offer any information on current road conditions. Always trust your instincts if you feel that road conditions are unsafe.  Call dispatch and ask if the delivery appointment can be rescheduled.

Safe Driving Is Part of Our Culture

While the weather is out of everyone’s control, following these safe winter driving tips can reduce the risk of accidents. Here at B.W. Mitchum, safety isn’t just something we practice– It’s part of who we are! We have on-call dispatch 24 hours a day, and our drivers, dispatchers, and staff work together to create a culture of safety.

In our last blog, we talked about 6 apps that every truck driver should download. These days, there’s an app for everything, and they can really make your life easier when on the road! We discussed a few of the most popular apps for commercial truck drivers, including apps that help with routing, gas station and fuel rewards, weather apps, and more! All of these can assist driving in difficult conditions. Interested in learning more about these helpful apps? Check out our last post.

We hope you found this article informative, and we hope to see you back on the blog soon for more tips and insight on topics involving truck drivers. Are you seeking new opportunities in the commercial trucking industry? Join our team! Visit our opportunities page to learn more about our requirements and apply to one of our open positions. Thank you for reading!

Today, we’ll be talking about some of the best apps that every truck driver should have downloaded! These days, there’s an app for everything, which means there are plenty of apps out there that can make your life much easier while on the road. Whether you’re new to the job, or maybe you’re a seasoned driver who just hasn’t ventured too much into technology, you may find these apps helpful when it comes to your lifestyle and career. If you’re interested in learning about these recommended apps, you’re in the right place! Let’s get started.

Before we get into today’s topic, we would like to remind you not to use your phone while driving. The Federal Motor Carrier Safety Administration (FMCSA) restricts the use of all hand-held devices by drivers of commercial motor vehicles (CMVs). Only hands-free devices are permitted. With that being said, do not use your cellphone while operating your vehicle– Keep your eyes on the road! Now, let’s get into these essential apps.

1. TruckMap

This free mobile app made specifically for truck drivers offers optimized GPS routes for commercial vehicles. TruckMap also offers turn-by-turn routing and navigation, and can highlight nearby weigh stations, diesel fuel, overnight parking, and rest areas. Within the app, you can customize your truck height and weight, route around truck-forbidden roads and highways, and avoid tolls. The app shows over 600,000 truck facilities, including Walmart, Pilot / Flying J, Love’s, and more. Drivers can also filter locations to find places with daytime or overnight parking, ATMs, restrooms, showers, laundry, and more. TruckMap also shows you local pinpoints within facilities, such as truck entrances and exits and loading docks. With a total of 4.7 stars from over 44,000 ratings, you may want to give TruckMap a try!

2. Pilot Flying J: myRewards Plus

This app, created by Pilot and Flying J, offers a rewards program made specifically for drivers. It helps you save time and money every time you stop at a Pilot or Flying J truck stop and offers exclusive app features and offers. You can earn up to 4 points per gallon, and these points can later be redeemed for parking, showers, food, and drinks. The mobile fueling feature makes the fueling process as touch-free as possible– You can start the diesel pump right from your phone! You can add your preferred card for payment and save it for future use. This is a great feature for extremely hot days, frigid cold nights, or any time you’re simply in a hurry.

The app also has a feature that helps you plan your route, find Pilot and Flying J locations, view fuel prices, and more. You can also reserve a shower right from your cab using the app! The app will send you a notification when your shower is ready, so you don’t have to wait in the store if you don’t want to. If that’s not enough, this app also allows you to reserve parking spaces directly from the app, so you can be assured you have a spot to rest. 

3. Trucker Path

Similar to the first app we discussed, Trucker Path is another one of the many apps designed for truck drivers that helps you find the closest truck stop, available parking, weigh station, fuel stops, and more. The app also offers weather alerts and lets you access real-time traffic conditions. You can also find helpful information and reviews from other truck drivers for over 40,000 truck stops across the United States and Canada. Trucker Path allows you to plan multi-day trips in advance, and also provides custom routes based on your vehicle’s dimensions, so that you can avoid low overpasses and bridges. It’s free to use, but you could update to the premium version if desired. The premium version provides arrival times, and weigh station status predictions, among other features

4. GasBuddy

GasBuddy is a free app that helps you find fuel stations across the country and view gas prices. According to their website, GasBuddy has helped drivers save more than $3 billion by providing real-time gas price information. GasBuddy also has a feature that lets you know when you are wasting fuel. Through the app, you can compare fuel prices from over 15,000 stations to get the best deal. You will also receive alerts when the price of diesel is about to increase, so you can plan ahead and fill up before the price goes up. It also offers a cashback rewards system and a Pay with GasBuddy payments card that offers cents-off per gallon, if you are interested. The app also includes a trip cost calculator, station outage tracker,  and a log to track your fuel purchases. 

5. The Weather Channel

When you’re on the road, the weather can be unpredictable. Weather conditions can significantly impact your route, affect your ability to drive, and change your estimated arrival time. The Weather Channel app provides accurate weather updates no matter where you are! You can track daily forecasts, receive live radar updates, storm alerts, and more. The app can warn you ahead of time when there are severe storms, heavy rain, heat waves, or other extreme weather. This app can help you see how upcoming weather will affect your day. With The Weather Channel app, you can be prepared for any type of weather along your route. 

6. Trucker Tools

The Trucker Tools app is an all-in-one resource that helps with routing, fuel, parking, rest areas, weight scales, and more. It provides information like gas prices and truck stop amenities, as well as load tracking and freight matching. Trucker Tools offers over 17 tools and features to help you easily plan your trip, including a truck stop guide and a routine and fuel optimizer. You can easily find nearby rest areas, Walmart locations, and medical care while using this app! New to the app is the Driver Loyalty Rewards Program, which lets drivers earn points from achieving milestones and building repeat business with preferred brokers. The points can then be redeemed for gift cards at over 200 U.S. retailers. 

As you can see, these are just a few of the many apps out there that can be useful for commercial truck drivers. What apps do you recommend as a truck driver? Let us know!

In our last blog, we discussed everything you need to know about trucking route planning. A well-planned trip is not only profitable, but also eases your stress level and increases your comfort and peace of mind. When you know exactly where you’re going and what you’re doing, you’re bound to feel more confident and relaxed. If you are interested in learning more about trucking route planning, check out our last post!

We hope you found this article informative, and we hope to see you back on the blog soon for more tips and insight on topics involving truck drivers. If you are currently seeking new opportunities in the commercial trucking industry, we are always interested in adding new talent to our team! Visit our opportunities page to learn more about our requirements and apply to one of our open positions. Thank you for reading!

In today’s blog, we’ll be discussing tips on how to effectively plan a trucking route. This is inarguably one of the most important aspects of being a commercial truck driver. After all, one of the most important parts of your job is delivering a load on time. Long trips can be strenuous and unpredictable– You never know what could happen out on the road, so it’s best to be as prepared as you can. A well-planned trip is not only profitable, but also eases your stress level and increases your comfort and peace of mind. When you know exactly where you’re going and what you’re doing, you will feel more confident and relaxed. Pre-trip planning helps increase the likelihood of a safe and smooth ride. Interested in learning more about effectively planning a trucking route? Stick around!

First, let’s take a look at some of the problems you may run into if you do not effectively plan your trucking route. These potential consequences can lead to stress and loss of profit, among other things:

• Breaking down with nowhere to go
• Being unable to find rest stops or food
• Running low on fuel
• Covering extra miles due to wrong routes or turns
• Damaging your reputation and/or the reputation of your company

Effectively Plan Your Truck Route

You want to avoid these issues at all costs. Accidents and mistakes happen, but planning your trucking route ahead of time will minimize these risks and help you make your deliveries promptly. Even if you are headed to a destination that you have been to before, you still need to trip plan. Roads and routes change, and so do traffic and weather patterns. A route that you took last week might not be the quickest and most efficient this week. So, how exactly can you plan your trucking route efficiently? 

Look at the big picture.

First, you’ll want to consider the total distance of the trip. Take a look at the overview of the trip and the route options available to decide which one is best for you. The total distance of the trip is not just the total number of miles between your starting point and your destination. You must also account for things that will add more miles and time, such as rest, eating, or bathroom breaks, traffic, road closures, finding rest tops or parking, border crossings, weather conditions, fueling, sleeping, and making deliveries. You should look at the entire route of the trip ahead of time and consider the distance between each planned stop. Then, you can factor in time for things that may further slow you down, such as construction or traffic. 

You want to pay attention to the cities you will be driving through, and the times you will be passing through them. If you drive through a large, bustling city during daylight hours, be prepared for traffic. It’s important to keep in mind that trip planning isn’t just about distance and time– It’s about preparing for the unexpected. For example, if your destination is 6 hours away, be sure to add some extra time into your planned route to account for potential delays, so you don’t have to stress or scramble at the last minute. Additionally, don’t forget to check if your route is crossing time zones! This may mean you need to leave earlier.

Check traffic patterns.

Traffic patterns are the average speed driven by vehicles on specific routes at specific times and days of the week. They can show you if a particular section of road is often congested, which can help you determine which route will be most beneficial for you. There are also specific truck traffic patterns that show the average speed driven by trucks, as they do not typically reach the average speed driven by cars. 

Locate essential services.

When planning a trucking route, you’ll want to locate essential services along the route, such as tire or repair shops. If you run into a mechanical problem at any point during your trip, know where these shops are located. After performing a pre-trip inspection, problems can arise without warning, so you will want to be prepared. In addition to mechanics, locate rest stops, gas stations, places to get food, and even hospitals in case of emergency. When you determine approximately when and where you will need to stop for gas, consider looking online ahead of time. Determine where you can get the cheapest gas so you can get the best deal and save money.

Stock up on extra supplies.

It is always a good idea to keep extra supplies in your truck. These items can include non-perishable food, spare clothing, and other basic essential supplies. Even if you plan for stops or are preparing for a short trip, always be ready for the unexpected. When you are driving through remote areas, and get stuck there, extra supplies will come in handy. Other items you may want to keep in your truck are a flashlight and batteries, a first aid kit, personal hygiene supplies, a cell phone charger, and water. Keep these items well-stocked before you leave for your trip.   

Be aware of the weather.

Check the weekly or daily weather forecast for the areas you will be traveling through on your route as. The weather can be unpredictable or can change at any given moment. Seeing what the weather may be like ahead of time helps you prepare during your truck route planning. For example, you may need to bring extra supplies such as a jacket or gloves. (You may want to keep these in your truck year-round, though, so that you never forget them.) When you pull over or stop at a rest area, check the weather for your location as well as your destination. Remember that weather conditions can also affect traffic and may prolong your trip. 

Practice good communication.

Even if you plan the ins and outs of your trip, unexpected obstacles can still get in the way. Or, sometimes, things go even better than expected. If you find yourself ahead of or behind schedule, communicate with dispatchers and staff. Let them know about any time adjustments that need to be communicated to the customer. In some cases, you may need to communicate with the customer yourself, so be sure to do so. Always pull over before making a phone call. Dispatchers, companies, and customers appreciate the communication!

As you can see, these are just a few of the ways that you can effectively plan your route. Good trucking route planning planning is key to making on-time deliveries. It plays a vital role in your success as a commercial truck driver. We hope you found this article informative! See you back on the blog soon for more insight on topics involving truck drivers. Are you seeking new opportunities in the commercial trucking industry? Join our team! Visit our opportunities page to learn more about our requirements and apply to one of our open positions. Thank you for reading!

Today, we’ll be discussing hobbies for truck drivers. It is no secret that being on the road can be lonely. As a commercial truck driver, you may be on the road for hours or even days at a time. This means you’ll likely have overnight stays or long breaks, and you may find yourself bored. After all, there’s only so much you can do in the cab of your truck. Have you ever thought about picking up a hobby while on the road? Finding a new hobby can be a fun way to spend your downtime and can provide an outlet for creativity. If you’re interested in learning about potential hobbies for truck drivers, you’re in luck– Let’s get started!

1. Photography

One benefit of being a commercial truck driver is that you get to travel. A lot. You get to travel so much, in fact, that you may visit multiple states in a day. This provides a great opportunity for photography! You can capture the beauty of the places you visit and share it with friends, or even with the world. You may consider opening up an Instagram account or a blog to share your photos on. There are a few different avenues you could take with this hobby.

For example, you may choose to take photos of only things that you find interesting, or you may want to capture the daily motions that a truck driver goes through and give viewers a glimpse into your life. If you think your smartphone just doesn’t cut it, you may decide to invest in a higher quality, professional camera. Whatever you decide, you may find that photography is a great way to keep yourself occupied on the road.

2. Learning a new language

Gone are the days of enrolling in school to learn a language. Today, there are a wide variety of free language learning apps available, such as Duolingo, as well as apps that require a paid subscription, if your budget allows. Many apps or other programs are audio-focused, allowing you to practice your new language while you’re on the road by using hands-free technology. And if you’d rather wait for a break, you can sit in your cab or pop in your headphones at a truck stop to practice. Whether you want to learn a new language to communicate with others or just for fun, this is one of the great and educational hobbies for truck drivers to pick up!

3. Collecting

Taking up collecting as a hobby is one way to make being on the road more enjoyable. Think about something relatively easy and straightforward to collect. Some good examples are magnets, postcards, t-shirts, keychains, and other small souvenirs. Since you’ll more than likely be stopping at various truck stops, you should be able to find these items easily.

For example, you can collect one magnet from every state you visit, or one postcard from every city or town. You can even get a different type of item from each place– They don’t all have to be the same! If you’re not into stereotypical souvenirs, you can choose anything you desire, such as teddy bears, spoons, hats, or maybe even novelty socks! Not only will this make life on the road a bit more exciting, but you’ll have great memories to look back on for years to come!

4. Exercise As A Hobby

Exercise is important for everyone, especially truck drivers. Driving for long periods of time can wreak havoc on the body, and exercising can help keep you in the best shape so that you can perform your job efficiently. You can even make a hobby out of it.

For example, try exercising when you take breaks at a truck stop, or before you get back on the road when you wake up in the morning. Start with the simplest of exercises, such as walking or running, and then slowly progress to more intense exercises like squats or jump roping. You can try challenging yourself a little more each day, and make a sort of hobby out of seeing what goals you can attain. Perhaps you want to start by doing 10 minutes of squats, and then add 15 minutes of walking the next day, and then 10 minutes of push-ups. You can also research different exercises that can be done while on the road and incorporate them into your routine. Check out our previous blog about exercising on the road for more ideas!

5. Starting a YouTube channel

Have you ever thought about being a YouTuber? If you’re comfortable being on camera, it might not be a bad idea. There are approximately 2.1 billion monthly active users on YouTube from all around the world and more than 800 million videos. Which is why we included it in our list of hobbies for truck drivers. With that being said, you never know who you might connect with. You may consider starting a channel where you document your daily life as a truck driver, share tips and tricks that may be helpful to other drivers, or just share interesting things you come across on the road. You can even document your collecting journey if you took that up as a hobby, too! There are so many possibilities, and it gives you a chance to be creative.

6. Listening to audiobooks or podcasts

There are thousands and thousands of audiobooks and podcasts out there across a wide variety of streaming platforms. This means there are hours upon hours worth of things to listen to. If you enjoy reading books, audiobooks are a great way to get your fill, all while your eyes are on the road! And if books aren’t really your thing, there are so many podcasts out there that you are bound to find something of interest. From true crime and comedy to interviews and health and fitness-focused podcasts, there is truly something for everyone. And with many podcasts having a large number of episodes, you’ll never get bored! If you’re not comfortable listening to audiobooks or podcasts while driving, you can always listen while you take breaks or as you wind down to sleep in your cab. 

So? What will you choose as your next hobby while on the road?

These are just a few of the possibilities when it comes to picking up a hobby on the road. This not only gives you a way to pass the time and occupy yourself, but also allows you to use your creativity. Have you started any hobbies as a truck driver? Let us know!

In our previous blog, we went over a truck driver gear checklist. While you are on the road, the cab of your truck is essentially your home. This means you’ll want to make sure you always have items on hand that you will need, even in case of emergency. You never know what might happen on the road, so it’s always best to be prepared! If you are interested in finding out what items should be on your personal checklist, be sure to check out our last post!

We hope you found this article informative, and we hope to see you back on the blog soon for more tips and insight on topics involving truck drivers. Are you currently seeking new opportunities in the commercial trucking industry? We are always interested in adding new talent to our team! Visit our opportunities page to learn more about our requirements and apply for one of our open positions. Thank you for reading!

Today, we’ll be going over all of the gear you will need as a commercial truck driver. While you are on the road, the cab of your truck is essentially your home. You’ll be spending the majority of your time in your truck, so you want to make sure you have everything that you could possibly need! This includes items that you may not use very often, but you’d rather not be caught without. Like they say, it’s better to be safe than sorry! If you are interested in learning about all of the gear you should keep in your cab, you’re in the right place. Let’s get right into it.

As a commercial truck driver, life on the road is demanding and can be challenging. You never know what you might run into, which is why it’s always best to be prepared. Of course, you want your hauling journey to be as comfortable as possible so that you can get your job done efficiently and in a timely manner. Having all the right gear can certainly help you do just that. It can also be easy to forget things, so we recommend making a complete checklist of your own and utilizing it before every trip! 

First and foremost, you want to make sure you have essential items. These are items that you use on a daily basis, such as clothing, toiletries, and food. When it comes to clothing, you want to make sure that you bring enough clothes for the duration of your trip. How many days will you be gone? Make sure to bring clothing for each day, plus a few extras just in case they get dirty or otherwise uncomfortable. The type of clothing you bring will likely depend on your destination. What is the weather expected to be like? Be sure to check the upcoming forecast– You wouldn’t want to be stuck in cold temperatures without warm clothes. 

Some drivers may choose to keep weather-specific clothing items in their cab year-round, just in case of emergency. This is a personal preference and is entirely up to you. Here are some of the basic clothing items and accessories you may want to put on your truck driver gear checklist:

• Shirts
• Pants
• Underwear
• Sneakers and boots
• Socks
• Jackets and/or sweatshirts
• Hats
• Gloves
• Sunglasses
• Sleepwear 

You may also want to bring a laundry bag– Many truck stops have laundry washing facilities, or you may choose to use a laundromat. In any case, you may also want to bring your own laundry detergent.

Believe it or not, toiletries are sometimes overlooked. Although you use most of these items every day, you may be so focused on getting on the road that you forget. This means you may have to buy some of these items at truck stops, and that can be pricey. Because of this, many truck drivers prefer to pack their own toiletries so they can stay feeling fresh and clean on the road.

Stay Fresh While on the Road

As a commercial truck driver, being so busy and on the road most of the time can cause you to put hygiene on the back burner. However, keeping up with hygiene on the road can lead to a boost in confidence and good first impressions! It is important for you to take care of yourself so that you can do your job efficiently. Here are some of the toiletries you may want to add to your checklist:

• Toothbrush and toothpaste
• Dental floss
• Mouthwash
• Deodorant
• Razor and shaving cream
• Wet wipes
• Hair brush or comb
• Shower bag
• Shampoo 
• Bar of soap
• Towel and washcloth
• Shower sandals
• Toilet paper
• Any prescription medication you will need
• Over-the-counter medications such as Tylenol 
• Moisturizing lotion
• Lip balm
• Menstrual products (for female truck drivers)

Today, most truck stops have designated bathroom and shower areas for truck drivers to freshen up while on the road. Some of these stops will provide you with shampoo and soap, but you may feel more comfortable bringing your own. Additionally, if the stop you choose does not provide these items, you’ll have to buy them, which can add up over time. It also may be worth bringing a couple of extras of some of these items, just in case.

Keep Healthy Snacks Close and Hydrate Often

Food is arguably one of the most important items to carry with you on the road. You can plan times to stop for meals along your route, but sometimes things don’t always go as planned. With that in mind, it is important to keep some food, drinks, and snacks in the cab of your truck. Truck drivers are prone to developing a variety of health issues, including obesity, high blood pressure, and diabetes, all of which can be attributed to an unhealthy diet and lifestyle. We strongly encourage you to stock up on some healthy snacks! Here are some food items you may want to consider bringing:

• Granola bars
• Fresh fruit and vegetables
• Water and other beverages that do not contain sugar
• Nuts and seeds
• Jerky 
• Energy bars
• Trail mix
• Peanut butter

These are just a few choices, of course, but you’ll want to stick to simple foods that are ready-to-eat and require little to no preparation. Depending on the foods you decide to bring, such as produce items, you may want to invest in a small cooler to keep in the cab of your truck to keep the items fresh. Additionally, you can look for foods that can be heated up easily in a microwave, such as oatmeal or instant rice. 

Everyday Truck Driver Essentials Checklist

Besides the everyday essentials, you’ll want to bring emergency supplies as well. You never know what can happen on the road. In a worst-case scenario, you may be left to fend for yourself for a day or two. In case of emergency, you’ll want to make sure you have these items on hand:

• Flashlight and extra batteries
• Blankets/Emergency blankets
• Pocket knife
• Non-perishable foods
• Extra water
• Toolkit
• Flares
• Paper map/atlas

You should also keep a toolbox for trucking emergencies. This should include tools such as pliers, zip ties, a screwdriver, wrench set, and brake cleaner. 

In addition to these emergency items, you’ll want to have a complete first aid kit for both minor and more serious injuries. Your first aid kit should include the following:

• Adhesive bandages 
• Antibiotic ointment
• Antiseptic wipes
• Medical gloves
• Gauze rolls and pads
• Adhesive tape
• Thermometer
• Tweezers
• Scissors
• Rubber tourniquet
• Instant cold packs

Remember, this is not a definitive list of items– You can add to your first aid kit as you see fit. You never know when you may need them, whether it’s for you or a fellow driver. 

Customize Your Truck Driver Gear Checklist

Now that you’ve covered the basics, it’s time to think about some other items you may need or want, especially when it comes to keeping yourself occupied during a break. Again, these items can vary from person to person, but you may want to bring:

• Phone charger (and an extra one)
• Portable charger or power pack for smartphones
• Headphones
• Laptop or tablet
• Books, including puzzle or activity books
• Magazines or newspapers

The bottom line is: Bring whatever will keep you occupied on breaks or overnight stops. If you have a hobby, such as drawing, bring whatever supplies you need to do that on the road!

As you can see, a large part of being a commercial truck driver is being prepared! Unexpected things can happen on the road, and you don’t want to be caught without an item you need. We recommend creating and printing out a list of essential items and going through your list each time you make a trip, whether you are going to or from a destination.

In our previous blog, we discussed some common mistakes that new truck drivers make. Some new truck drivers dive into the profession with a bit too much ambition and find themselves in predicaments. We talked about mistakes such as driving too fast, forgetting about your trailer, and not checking everything before you leave for your trip. If you are interested in learning more, we encourage you to check out our last post!

We hope you found this article informative, and we hope to see you back on the blog soon for more tips and insight on topics involving truck drivers. If you are currently seeking new opportunities in the commercial trucking industry, we are always interested in adding new talent to our team! Visit our opportunities page to learn more about our requirements and apply for one of our open positions. Thank you for reading!

Hello and welcome to the BW Mitchum Trucking blog! We’re bringing you the latest information on topics that matter to commercial truck drivers. BW Mitchum has been a leader in customized intermodal and domestic transportation, while still maintaining the core principles you expect from a 3rd-generation family business. We pride ourselves on our reliable and personalized customer service and provide whatever logistical support customers may need in addition to transportation, including warehousing, trans loading, and brokerage services. We are committed to continuing to provide the highest-quality transport services as we continue to grow. 

In today’s blog, we’ll be discussing some of the most common mistakes made by new truck drivers. If you’re new to commercial truck driving, you are probably excited to get started. You may also be a bit nervous, which is understandable. Luckily for you, we’re here to let you know about some common mistakes made by rookie truck drivers so that you can avoid them! Some new truck drivers dive into the profession with a bit too much ambition and find themselves in predicaments. If you’re interested in learning more, you’re in the right place. Let’s get right into it.

Before we move into the mistakes, we’d like to take the time to remind you that commercial truck driving can be a challenging profession. Let’s start with the obvious– You’ll be on the road a lot more than the average person. Some truck drivers are on the road for days or even weeks delivering shipments back and forth. With that being said, truck driving can be extremely tiring, and new truck drivers tend to run a higher risk of burning themselves out. Trucking takes hard work, commitment, and determination, but you must also be aware of tiring yourself out, which can lead to mistakes being made. Here are some common mistakes new truck drivers might make hand how to avoid them!

Mistake #1: Not checking everything before you leave.

This might seem like an obvious one, but this will take 10 to 15 minutes at most. It is not worth the risk to skip it. Never leave without double-checking (or even triple checking!) your destination. Additionally, you should always take time to do a pre-trip safety inspection. Including, inspecting the inside and outside of the vehicle. Start the truck, check your gauges, adjust your mirrors, and make sure your lights and signals work. Walk around the outside of the truck to check for anything out of place or any problems with the tires, and then thoroughly check the trailer and load. Make sure that you are carrying the correct load– You don’t want to drive hundreds of miles and then find out that you don’t have the right load. Perform a pre-trip inspection and check your paperwork before driving anywhere, whether you are going to or from a destination.

Mistake #2: Driving too fast.

New to trucking and your first commercial truck driving job is exciting, but you should always be cautious of your speed. In the U.S., a semi-truck with a loaded trailer can weigh up to 80,000 lbs– That’s a lot of weight to carry around, and going too fast, can cause you to lose control quickly. If you need to hit the brakes suddenly, you may slide to the other side of the road. Also, keep in mind that when traveling downhill, you need to be especially careful of your speed. Picking up speed when going downhill can make it almost impossible to come to a stop or control your truck. In addition to the safety risks of speeding, it also burns up gas quickly. Speeding is a bad habit to avoid, and a wreck will slow you down much more than driving at a reduced speed will.

Mistake #3: Not taking safety practices seriously.

Oftentimes, people don’t take safety practices as seriously as they should. Some people have the mentality that nothing bad will happen to them, especially if they are overconfident. However, no one is immune to accidents. As a new truck driver, it is crucial that you start forming good, safety-conscious habits to avoid accidents and keep a clean driving record. Some of these safety practices include following the speed limit and performing pre-trip inspections, as mentioned above. Other safety measures that should be taken seriously include:

• Adhering to weight limits– An overloaded trailer can be difficult to control or maneuver.
• Securing cargo properly– Periodically check that your load is tied down throughout the duration of your trip. Loose or poorly loaded cargo can go flying and potentially injure someone.
• Being aware of road and weather conditions– Pay attention to signage for upcoming construction or detours, and always check the weather ahead of time so you know what you’re getting into. For example, you will need to drive slower in certain weather conditions, like rain or snow.
• Staying focused– Keep your eyes on the road, and try not to get distracted by the radio, eating, or your phone. If you need to make a call or text, safely pull over first. It’s not worth the risk.
• Wearing your seatbelt– Yes, you need to wear a seatbelt, even in a large truck. Seatbelts can save lives and reduce injuries. 

We encourage you to check out our previous blog on safe driving practices!

Mistake #4: Forgetting about your trailer.

With commercial trucks being so large and bulky, it might seem silly to suggest that anyone could forget about the trailer. However, you’d be surprised at how easy it is to do so, especially when you are a new truck driver. For example, it is an extremely common mistake new drivers make miscalculating or misjudging turning distance or maneuvers, simply because they are not used to hauling around a large trailer. This can be prevented by paying close attention at all times and taking your time. Before turning, be sure to check your blindspots and leave ample space. Take your time, go slowly, and double (or triple) check your blindspots before making that turn. We recommend using the SMOG technique when changing lanes. SMOG is an acronym for Signal-Mirror-Over Shoulder-Go. Following this technique can help you eliminate blind spots before you turn. 

Mistake #5: Not asking for help.

Sometimes, you may feel like a burden for asking questions. We want to assure you that that’s never the case! Don’t be afraid to ask for help. There are plenty of seasoned and experienced truck drivers out there with knowledge that may help you. Make an effort to get to know experienced drivers, dispatchers, and other staff members within your company. Chances are, they’ll have some good advice to spare. They’ll be able to help you adapt to this new lifestyle. You may even want to strike up a conversation with a fellow truck driver at a rest stop– You never know what you might learn! Just keep in mind that not all advice is good advice. Use good judgment and compare the advice you receive to that from trusted sources. 

These are just a few of the common mistakes new truck drivers make. It is important to note that making mistakes as a rookie happens, so don’t beat yourself up over small mistakes. Taking proper precautions can help you avoid mistakes, however! Here at BW Mitchum, safety is a part of who we are, and our drivers, dispatchers, and staff work together to focus on compliance and safety awareness. We hope you found this article informative, and we hope to see you back on the blog soon for more tips and insight on topics involving truck drivers. If you are currently seeking new opportunities in the commercial trucking industry, we are always interested in adding new talent to our team! Visit our opportunities page to learn more about our requirements and apply to one of our open positions. Thank you for reading!

Hello and welcome to the BW Mitchum Trucking blog! We’re bringing you the latest information on topics that matter to commercial truck drivers. BW Mitchum continues to be a leader in customized intermodal and domestic transportation, while still maintaining the core principles you expect from a 3rd generation family business. We pride ourselves on our reliable and personalized customer service, and provide whatever logistical support customers may need in addition to transportation, including warehousing, trans loading, and brokerage services. We are committed to continuing to provide the highest-quality transport services as we continue to grow. 

In today’s blog, we are discussing 6 safe driving tips for truck drivers. Operating a large and heavy vehicle like a truck isn’t as easy as it may seem. In fact, it presents unique safety challenges, and if you are new to driving a truck, it may take some time to get used to. It is important to be safe on the road, not only for yourself and your driving record, but for your fellow drivers on the road. Accidents and injuries can be prevented by following simple safety measures. At BW Mitchum, safety isn’t something we do– It’s a part of who we are. Our drivers, dispatchers, and staff work together to create a culture of safety. That’s why we’re here to share these safe driving tips for truck drivers with you! If you are interested in learning more, you’re in the right place! Let’s get right into it.

Tip #1. Always wear your seatbelt. 

This may be one of the most basic safety rules, but it’s also one of the most important. Did you know that federal law requires professional truck drivers to wear seat belts? This law has been in place since 1970. However, a 2013 survey found that 1 in 6 truck drivers do not use their seat belts. Additionally, more than 1 in 3 truck drivers who died in 2012 were not wearing seat belts, and buckling up could have prevented up to 40% of these deaths. With that being said, it is important to wear your seat belt when operating a truck. And yes, you have to wear it even if you are driving at low speeds!

Tip #2. Be sure to check your blind spots.

You should check your mirrors every 8 to 10 seconds looking for vehicles that may be entering your blind spots. The most obvious blind spots for semi trucks are directly in front of the vehicle and directly behind the trailer, but there are also blind spots on each side of the truck. We recommend using the SMOG technique when changing lanes. SMOG is an acronym for Signal-Mirror-Over Shoulder-Go. Using SMOG or a similar technique when changing lanes can help eliminate these blind spots. Besides checking your blind spots, you can manage these spots by creating space around the vehicle. For example, it’s a good idea to maintain a large distance between your truck and the vehicle in front of it. Stay in the lane farthest to the right whenever possible to eliminate the blind spot on the right side of the vehicle. Double-check or triple-check your mirrors before changing lanes. 

Tip #3. Keep stopping distances in mind. 

The stopping distance is the distance your vehicle travels from the time you press the brake until the vehicle stops. A normal passenger vehicle like a car generally needs approximately 316 feet to come to a complete stop, while a large commercial truck needs about 526 feet to safely stop. One aspect that factors into the time it takes for a vehicle to stop is the weight of the vehicle— A loaded semi-truck can weigh up to 80,000 pounds. Another factor in calculating stopping distance is the speed at which the vehicle is traveling. The faster you are driving, the longer it will take to come to a complete stop. With this in mind, always be aware of speed limits and the speed at which you are traveling. Also keep in mind weather and road conditions, as well as curves or ramps that you need to slow down for. 

Tip #4. Stay focused. 

Distracted driving is dangerous, accounting for over 3,000 deaths in 2020. You can keep yourself and others safe while on the road by avoiding distracted driving. But did you know that distracted driving doesn’t just consist of the use of cell phones while driving? Not getting enough sleep, feeling sick, or the use of certain medications can also distract drivers. You can prevent this by getting adequate rest and pulling over if you feel drowsy or ill. Remember, it is illegal for commercial motor vehicle drivers to text while driving, so resist sending messages while on the road. If there is an urgent matter, pull over. Additionally, other activities such as reading a map, engaging with a GPS device, changing radio stations, eating, and drinking can be distracting. Always be alert and stay focused!

Tip #5. Plan your trip ahead of time. 

Trip planning is one of the most important safe driving tips for truck drivers. (We’ll expand more on this in a future blog!) Stay up to date on weather conditions for all of the areas you will be driving through. Plan appropriate driving time in case of traffic or emergency— There are all different kinds of unexpected events that can occur on the road. To put it simply, trip planning helps you determine where you’re going, when you’re going to arrive, and if there might be any issues along the way. This not only keeps everything in order but can ease the stress you may feel before beginning a trip. The better you plan your trip out, the safer and easier your journey will be. 

Tip #6. Maintain your vehicle. 

Checking Inside the Truck

Your safety begins with the safety of your vehicle. Always be sure to perform a pre-trip safety inspection. If your truck isn’t up to date with regular maintenance, it may break down on the road. Make sure to keep track of maintenance such as brake pad and oil changes, and walk around the truck to check all areas before you start driving. Thoroughly check the truck, trailer, and load. This will help verify that the truck is in working order. Don’t forget to check the tires to see if they are properly inflated and have a decent tread. Open the hood and check fluid levels. Be sure to go around to the back of the trailer and check that the doors and hinges are working properly. Be sure that the doors are latched and secured. 

Checking Outside the Truck

After you’ve properly checked the outside of the vehicle, get in the cab, start the truck and check the gauges, adjust mirrors, and make sure that the lights, signals, parking brake, and horns work. If any issues are found during this pre-trip inspection, they must be addressed before you begin your trip. Before you are ready to get on the road, double-check your paperwork. It is a good idea to perform a thorough pre-trip inspection whether you are traveling to or from a destination. It should only take about 10 to 15 minutes, and skipping it is not worth the risk. 

These are just a few of the actions you can take to ensure your safety and the safety of those around you while on the road. It is not something that can be taken lightly— It prevents injury and even death. As mentioned before, BW Mitchum considers safety our top priority. We hope you found these safe driving tips for truck drivers informative, and we hope to see you back on the blog soon for more tips and insight on topics involving truck drivers. If you are currently seeking new opportunities in the commercial trucking industry, we are always interested in adding new talent to our team! Visit our opportunities page to learn more about our requirements and apply to one of our open positions. Thank you for reading!

In today’s blog, we will be talking about how to exercise on the road. We all know that exercise is important to our overall health, but your health certainly shouldn’t take a back seat on the road! Sitting for long periods of time has been linked to a variety of health conditions. It is important to exercise on a regular basis to keep yourself, as a driver, in healthy condition so that you can perform your job to the best of your ability. If you are interested in learning more about how to exercise on the road, you’re in the right place! Let’s get started.

Stay Active and Healthy While on the Road

First, let’s take a look at some of the risks of sitting for too long. When you sit, you use less energy than you would when standing or moving. Sitting for long periods of time, whether at a desk or behind the wheel, can lead to high blood pressure, high blood sugar, unhealthy cholesterol levels, and excess body fat around the waist. An incredibly severe side effect of sitting for too long is the risk of DVT– Deep Vein Thrombosis. This is a blood clot that forms in the leg after sitting for an extended period of time. This can be deadly if the clot breaks free and lodges in your lung. Research has also found that too much sitting overall can increase your risk of death from cardiovascular disease or cancer. A joint study from the Centers for Disease Control and Prevention and the National Institute For Occupational Safety and Health found that truck drivers showed increased rates of obesity and conditions such as diabetes. 

These risks are why it is absolutely necessary for truck drivers to exercise while on the road! Ideally, anyone sitting for long periods should get up at least every 30 minutes to stretch. However, we understand that this is not always possible when you are a truck driver on a tight schedule. Luckily, there still are easy ways to stay active and healthy. 

Walking Or Running

Walking or running may be the simplest of exercises, especially if you aren’t looking for an in-depth workout routine. Exercise doesn’t have to be complicated! One of the great things about walking is that you can start off slow and gradually increase your speed and distance. The faster, farther, and more frequently you walk can provide you with more benefits. Regular brisk walking can help you strengthen your bones and muscles, increase energy levels, strengthen your immune system, improve cardiovascular fitness, and prevent or manage various conditions such as heart disease, high blood pressure, stroke, and diabetes. Consider pulling over for a short break every so often to get up, stretch, and walk around. You can even walk in loops around your truck. 

When walking, the posture or technique you use can also impact how effective the exercise is. For example, your head should be up and looking forward when you walk, with your neck, back, and shoulders relaxed. Swing your arms freely with a slight bend at the elbows and make sure your stomach muscles are tightened slightly. Your back should be straight, rather than arched or hunched forward or backward. Also, be sure that you are walking smoothly– Roll your foot from heel to toe when you walk. It helps to have comfortable shoes with proper arch support. It may help you to start with simple goals, such as aiming to take a short, 5 or 10-minute walk. Then, slowly work your way up to 20 and 30-minute walks!

Push-Ups

Although they are often seen as a basic exercise, push-ups help you utilize all of the muscles in your body when performed the correct way. One of the great things about push-ups is that they can be done anywhere– In the cab of your truck or in a parking lot, provided you have a blanket or exercise mat. (It may be worth investing in one if you plan for more intense workouts!) For the most part, push-ups do not require expensive equipment, which makes them a convenient exercise for truck drivers. Some of the health benefits of push-ups include burning calories, improving flexibility, improving balance and posture, and protecting your shoulders and lower back from injuries. Just like with walking, your posture and form matter.

In order to do push-ups correctly, you should begin in a plank position, face-down with your body straight. Your palms should be flat on the ground and your arms should be straight and in line with your shoulders. Keep your feet together or about 12 inches apart, settling your weight on the balls of your feet. Make sure your back is straight and lower your body to the ground with a controlled movement, until your elbows are at 90-degree angles. Then, push back up into a plank position. Be sure to look down as you perform push-ups– This helps keep your spine in alignment. Lower slowly and push up quickly for optimal results. 

Squats

Squats are another great and convenient exercise on the road, as they can be done anywhere at any time. This exercise is a great way to strengthen your lower body, emphasizing your glutes, and it is also a great way to exercise your core muscles. Squats are especially beneficial for truck drivers, because after sitting and driving for long periods of time, drivers often experience tingling or swelling in their legs. This is because when you are sitting, blood flow is restricted, which can cause your legs to get stiff. Squats are a great way to stretch and exercise your legs, including your calves and hamstrings. 

As with most exercises, performing squats properly is key so that you avoid injury. The proper way to squat is by standing with your feet shoulder-width apart and parallel to each other. Place your hands on your thighs, look up, and lift your chest. Then, bend your knees slowly at a 90-degree angle, as if you were sitting down, putting all your weight on your heels. Hold this position for up to five seconds, and then stand back up straight until you are back into your starting position. Repeat this exercise five times– Or more if you’re feeling adventurous! Squats are one of the most effective strength-training exercises and can help you improve your flexibility. 

Jump Rope

Jump ropes aren’t just for kids! Perhaps the best part of this exercise is the fact that it is cost effective– You can find a jump rope for pretty cheap at most stores. Plus, you can invest in a more heavy weight, athletic jump rope later if you choose. Jump roping may be an underrated exercise, but it provides great benefits. It improves coordination, is great for cardiovascular health, strengthens your bones, and offers a full-body workout. By jump roping, you can strengthen your calves, glutes, and quads, while also engaging your core, shoulders, and arms. 

While jump roping may seem pretty straightforward, it is important to have the proper technique. Be sure to start with the rope behind you, right at your heels. Rotate your forearms forward and then your wrists to swing it overhead. Then, bend your knees slightly and jump by springing up from your toes when the rope reaches your shin area. Stay on the balls of your feet as you jump. Start off slowly and then pick up speed once you get used to the routine. Once you feel like you’ve mastered this workout, you can try switching up your workout routine to incorporate other exercises. For example, you can try 10 minutes of jump roping, 10 minutes of squats, and so on. 

What exercises will you try?

These are just a few of the exercises you can do on the road as a truck driver to keep yourself in the best shape possible. It is incredibly important to take care of yourself and your health while on the road. In addition to exercise, it is important to create healthy eating habits while on the road as well. We hope you found this article informative, and we hope to see you back on the blog soon for more tips and insight on topics involving truck drivers. If you are currently seeking new opportunities in the commercial trucking industry, we are always interested in adding new talent to our team! Visit our opportunities page to learn more about our requirements and apply to one of our open positions. Thank you for reading!

Are you a commercial truck driver feeling stressed? Do you want to learn more about the signs and causes of stress? Are you ready to learn more about how to manage your stress on the job? You’ve come to the right place!

Welcome to the BW Mitchum Trucking blog! We’re bringing you the latest information on topics that matter to commercial truck drivers. In this blog, we will be talking about tips that you can use to manage stress while driving. But first, we’d like to introduce ourselves!

BW Mitchum has been a leader in customized intermodal and domestic transportation, while still maintaining the core principles you expect from a 3rd generation family business. We pride ourselves on our reliable and personalized customer service, and provide whatever logistical support customers may need in addition to transportation, including warehousing, trans loading, and brokerage services. We are committed to continuing to provide the highest-quality transport services as we continue to grow.

Before we get started, let’s talk about the common signs of elevated stress.

Signs of stress

The signs of stress can vary from person to person. However, it is helpful to know the most common signs so that you can identify stress in your own life. 

These are a few of the most common signs of elevated stress:

• Difficulty breathing
• Trouble sleeping
• Fatigue
• Headaches
• High blood pressure
• Panic attacks
• Low energy
• Frequent infections and colds
• Nausea, constipation, and diarrhea
• Mood swings
• Feeling overwhelmed

Now that you know the signs to watch out for, let’s talk about what causes stress!

What causes stress for truck drivers?

Each person’s stress has unique causes. Some drivers may find that their stress is caused by very specific circumstances in their personal lives. Others may feel stressed due to job-related concerns. Whatever it may be, identifying the cause of your stress will help you find the best strategies to manage your stress! Let’s talk about a few of the most common causes of stress in truck drivers.

Isolation

Truck drivers spend a lot of time on the road, and all of that time is spent in isolation. It’s a part of the job, but it can become a source of stress over time. When you spend too much time alone, your stress is bound to increase.

Lack of Sleep

Driving schedules can lead to sleeping habits that are less than ideal. Overnight drivers are especially susceptible to insomnia. Less sleep means more stress across the board. This is an especially important stressor to pay attention to and identify, because lack of sleep can quickly become a significant safety issue.

Lack of Acknowledgment

Because so much of the job is spent working independently, many drivers can feel that their hard work goes unnoticed. Feeling unappreciated can lead to increased stress.

Scheduling Worries

If a driver is spending too much time worrying that they may not meet delivery deadlines, the anxiety can take a toll. Similarly, if a driver’s weekly or daily schedule isn’t consistent, it can lead to an increase in stress throughout every aspect of the job.

Traffic

Driving in traffic can be stressful even for someone driving 20 minutes to work every day. But for truck drivers, traffic can become a much larger source of stress. Navigating in high-traffic areas can be especially stressful.

Inclement Weather

Driving a large commercial vehicle is stress-inducing on its own, but when the weather gets bad, driving can become very difficult. Many drivers experience added stress when they are driving in inclement weather. 

Are you experiencing any of these stressors? Let’s talk about how you can address them! 

How can truck drivers reduce and manage stress?

Maintain healthy eating habits

Healthy eating habits make a big difference in overall stress. When you’re eating well, you have more energy. Healthy eating also boosts your immune system. You will feel less stressed when your body has the fuel it needs to keep you healthy and strong!

Get plenty of sleep

Lack of sleep can be detrimental to your stress level. Take the time to create a sleep schedule that ensures you are getting enough sleep every night. Your body will thank you!

Think positively

Your thought patterns can make a big impact on your mental health! If you often find yourself falling into negative thoughts, try confronting those thoughts and actively responding to them with positive alternatives. 

Spend time prepping for each trip

The more prepared you are, the less stressed you will be when things don’t go according to plan. If running behind on a delivery is a major stress for you, give yourself as much extra driving time as possible, and plan ahead for what you will do if you get behind schedule. If feeling like you are underprepared to handle mechanical issues creates stress for you, spend time preparing an emergency plan and putting together the resources you need when you do experience a vehicle issue.

Focus on breathing

Breathing exercises are a physical exercise that can help you calm your mind and body when you are experiencing high levels of stress. Check out this article to learn a few breathing exercises that you can use!

Stay hydrated

Do you drink plenty of water throughout the day while you are driving? Hydration is an important part of managing your stress. If you are frequently stressed while driving, try drinking more water. You can also add an electrolyte mix into some of your water to help your body hydrate!

Stay active

Commercial drivers often have trouble staying active because the job requires so much sitting. And when schedules get especially hectic, it becomes even more difficult to incorporate exercise into your day. Find ways to incorporate movement into your day, even if it is as simple as taking a short walk around a gas station when you stop during your drive. This can also help improve your focus, and prevent you from getting too sleepy while driving.

Connect with other drivers

If isolation is your main source of stress while driving, having a strong connection with others in your industry can make a big difference. Connecting with other drivers allow you to have conversations with someone who understands the specific stresses and frustrations of driving commercial vehicles. If you aren’t sure where to start, ask your supervisor or another leader in your industry for their help creating connections with other drivers.

Keep in touch with family and friends while on the road

In the same vein as connection with other drivers, staying in communication with family and friends is an important part of managing stress. It may be as simple as taking a few minutes during your stops to text or call your spouse or a friend. Just be sure that you are checking in with your loved ones!

Listen to music

Do you enjoy listening to music? If so, music may be a great way for you to manage your stress! Whether you choose to listen to your favorite genre of music, or to soothing classical music, find what works for you. If you’re not big on listening to music, maybe a podcast would be a better fit for you. Want to listen to a trucking-specific podcast? Check out the top podcasts in your industry here!

Stretch

Taking the time to stretch your muscles will make your whole body feel more relaxed. Make sure that you take a minute or two to stretch every time you get out of your vehicle. 

Cut out nicotine products

If you consume nicotine, you likely feel that it helps you relieve stress. However, the research shows that nicotine actually increases your stress levels. If you’re experiencing stress on a regular basis, consider quitting cigarettes and other nicotine products. You can read more about how nicotine affects stress here.

Communicate with company leadership

If you’re feeling on-the-job stress, it’s vital that you communicate with your company’s leadership. Express how you’re feeling, the major causes of your stress, and what they can do to better support you and reduce your stress. 

So how are you feeling?

We hope that these tips will help you manage your stress while driving. Stay tuned for our next blog discussing how to eat healthy as a commercial truck driver!
If you are currently seeking new opportunities in the commercial trucking industry, we are always interested in adding new talent to our team! Visit our Opportunities page to learn more about our requirements and apply to one of our open positions.

Resources: 

https://www.cdljobs.com/news-notes/news/stress-solutions-for-truckers

https://www.worktruckonline.com/10152551/6-tips-to-reduce-work-truck-driver-stress

https://www.centerlinedrivers.com/resources/lifestyle/7-ways-to-reduce-stress-as-a-truck-driver

https://www.webmd.com/balance/guide/tips-to-control-stress

https://www.mind.org.uk/information-support/types-of-mental-health-problems/stress/signs-and-symptoms-of-stress/

https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques

https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/smoking-and-mental-health#:~:text=Smoking%20and%20stress,it%20reduces%20stress%20and%20anxiety. https://driveknight.com/blog/trucker-lifestyle/top-9-trucking-podcasts/

Are you a commercial truck driver looking for ways eat healthier? Keep reading to learn about a few of the tips and strategies that you can use to create healthy eating habits at home and on the road. But first, we’d like to tell you a little bit about who we are!

BW Mitchum has been a leader in customized intermodal and domestic transportation, while still maintaining the core principles you expect from a 3rd generation family business. We pride ourselves on our reliable and personalized customer service, and provide whatever logistical support customers may need in addition to transportation, including warehousing, trans loading, and brokerage services. We are committed to continuing to provide the highest-quality transport services as we continue to grow.

Now let’s get started!

How can truck drivers create healthy eating habits?

The first step to creating healthy eating habits as a truck driver is to make sure that you have a strategy in place for creating habits that stick. If you immediately give up on healthy eating, you’ll just be right back where you started! 

So let’s talk about a few strategies and tips that you can use to make sure your healthy habits stick around for the long run.

1. Commit to a Time Frame

Although you may have heard people say that it takes 21 days to form a habit, research conducted by University College London suggests that 66 days, or about 2 months, is a more accurate average time frame–but it may take even longer for some individuals.

If that length of time feels like too big a challenge, you’re not alone. Many people find it difficult to stick with a new activity long enough to turn it into a habit. If you feel overwhelmed by the thought of it, try breaking it down into smaller time frames. Commit to the first week. Then, when the week is over, you’ll feel a sense of accomplishment as you enter the second week. Each week will be a new, small commitment to your larger goal. You can even buy a calendar specifically to mark off the time as it passes!

2. Start Small

You don’t have to begin the perfect healthy life overnight. In fact, you’re more likely to stick to your new habits if you start with smaller goals to create larger habits over time. Want to eat more vegetables? Start by adding an extra serving of veggies to one meal the first week, then two meals the second week. Keep increasing until you reach your goal!

3. Focus on Mindset

Mindset is half the battle when it comes to creating new habits. If you’re thinking negatively, you will ultimately find it harder to continue persevering toward your goals.

If you are getting dragged down by negative thoughts, the best thing that you can do is to push back with positive thoughts. Check out this article for some tips to create positive thought patterns!

Now let’s talk about a few healthy eating tips and food recommendations for commercial drivers like you.

Healthy Eating Tips for Truck Drivers

Want to eat healthy while on the road? Here are some tips to help you get started!

Plan Ahead

You’re always going to have a more difficult time eating healthy when you don’t have a plan in advance. If the extent of your planning is ‘When I get hungry, I’ll stop at the nearest gas station or fast food restaurant,’ you’re bound to eat a much less healthy meal. During your pre-trip planning, decide where along your route you will stop, and look at what food options are available. Then you can plan to choose a restaurant, or even a supermarket like Publix or Harris Teeter, that has food options that are healthy and delicious. 

Of course, it’s always better to bring home-cooked food on the road. This may not be a convenient option for many drivers, but if you are able to include preparing and packing some meals into your pre-trip planning, it’s a great way to ensure you’re eating healthy foods while on the road!

On Off Days, Cook at Home

Your meals at home are just as important as your meals on the road, and it is often easier to control what is available in your own home. Get intentional about grocery shopping for the days when you will be home. If you can, spend a day creating a grocery list based on specific recipes, then shop and spend time preparing the ingredients to make cooking each dish simple. It may take time to find some recipes you like that are simple and healthy, but once you have a few, you can rotate them to keep your healthy eating interesting!

Take Snacks Seriously

Not all eating will be full meals. Everyone loves a good snack, and when you are on the road, you’re bound to enjoy some snacks. Stock up on healthy options like granola bars, nuts, dried fruits, and even baby carrots and celery head of your trip. This will ensure that you have those healthy options available when you want a snack! It is also a good idea to identify healthy snacks that are often carried in gas stations and convenience stores, so that when you need to pick up a snack, you know what to look for.

Are you ready to learn about some healthy food options? Let’s talk about it!

What are some healthy food options for truck drivers?

Now that you’ve learned how to create healthy habits, let’s talk about some specific foods that will keep you at peak performance!

We’ve already talked about the importance of choosing the right snack foods while on the road. Nuts, dried fruits, and granola bars are all great options. Mess-free, minimal-prep fruits and vegetables are also great choices for snacking on the road. Here are a few fantastic vegetable choices for snacking:

• Celery

Celery has a low glycemic index, meaning if you have trouble balancing your blood sugar levels, it’s a great choice. It also has Vitamins A + K, as well as potassium and folate!

• Baby Carrots

Carrots are high in fiber, calcium, and Vitamin K. They’re great for your bone health, and may help lower your risk of developing diabetes.

• Cucumber Slices

Cucumbers contain antioxidants, and some studies suggest that they may help balance your blood sugar. They’re also full of water, so they can help keep you hydrated!

• Cherry or Grape Tomatoes

Tomatoes contain a specific antioxidant called lycopene, which is tied to a reduced risk of cancer and heart disease. They are also full of Vitamins C + K, as well as other vitamins and minerals!

In addition to vegetables, there are also plenty of fruits that you can take with you for on-the-road snacking:

• Grapes

Grapes are another great source of Vitamin K, as well as B vitamins. They’re also full of a variety of antioxidants, some of which may help fight cancer.

• Oranges

Oranges are a fantastic source of fiber and Vitamin C. Eating oranges is also a great way to fight inflammation!

• Apples

You’ve heard that an apple a day keeps the doctor away? Well, apples are full of fiber, and contain flavonoids that help reduce your risk of heart disease. Plus, eating apples has been linked to a reduced risk of stroke!

• Bananas

Bananas are well-known for their high levels of an electrolyte called potassium. It can help keep your muscles strong and healthy! Bananas are also a good source of folate.

• Cherries

Cherries contain fiber, Vitamin C, potassium, and loads of antioxidants. They’re anti-inflammatory, which means they are a good choice for anyone suffering from arthritis or gout. They’re also linked to better heart health!

If you’re hoping to create healthier eating habits, consider adding some of these fruits and vegetables into your diet!

Have these tips helped you to create a healthier lifestyle while you are on the road? We hope they have! We’ll continue to cover more topics like this one in our future blogs. Follow us on Facebook and Instagram to stay up to date on our latest blogs!

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Resources:

https://www.nutrition.va.gov/docs/EducationMaterials/HealthyEatingTipsTruckDrivers.pdf

https://www.truckinginfo.com/157505/how-truck-drivers-can-eat-healthy-on-the-road

https://www.cloudtrucks.com/blog-post/healthy-snacks-for-drivers

https://www.psychologytoday.com/us/blog/click-here-happiness/201803/think-positive-11-ways-boost-positive-thinking

https://www.webmd.com/food-recipes/benefits-carrots#:~:text=The%20fiber%20in%20carrots%20can,are%20important%20for%20bone%20health.

https://www.healthline.com/nutrition/7-health-benefits-of-cucumber#TOC_TITLE_HDR_3

https://www.healthline.com/nutrition/foods/tomatoes#:~:text=Tomatoes%20are%20the%20major%20dietary,%2C%20folate%2C%20and%20vitamin%20K.

https://www.healthline.com/nutrition/benefits-of-grapes

https://www.webmd.com/diet/health-benefits-oranges#:~:text=In%20addition%20to%20vitamin%20C,that%20keep%20your%20body%20healthy.&text=The%20fiber%20in%20oranges%20can,cholesterol%20to%20prevent%20cardiovascular%20disease.&text=Oranges%20contain%20approximately%2055%20milligrams,6%25%20of%20your%20daily%20requirement.

https://www.healthline.com/nutrition/10-health-benefits-of-apples

https://www.eatthis.com/benefits-of-bananas/

https://www.healthline.com/nutrition/cherries-benefits