The first time I tried a “walking meeting” at home, I felt slightly ridiculous. No one was on the other end of the call. I wasn’t striding through the office with a team in tow. It was just me, pacing my hallway in socks while talking through ideas out loud.
And yet, by the time I sat back down, I had solved the problem I’d been stuck on all morning — and I felt better. That’s when I realized: walking meetings aren’t just for big-shot CEOs with corner offices. They’re for anyone who wants more creativity, energy, and focus in their day… even if you’re the only one attending.
What a “Walking Meeting” Really Is (And Isn’t)
Traditionally, walking meetings are about taking business discussions out of the boardroom and onto the sidewalk. For solo workers, it’s a bit different — it’s not about walking with someone else, it’s about walking with your own thoughts.
Instead of sitting in front of a screen willing ideas to come, you physically change your state — literally moving forward while thinking things through. The “meeting” part can be a brainstorming session, a goal-setting chat with yourself, or even mentally rehearsing tomorrow’s presentation.
And no, you don’t have to be in a picturesque park for it to count. I’ve done walking meetings:
- Around my dining table on a rainy day
- Down my apartment hallway in fuzzy slippers
- In circles around my backyard with a mug of tea
Why I Swear by Walking Meetings (Especially Alone)
1. They Kickstart Creativity
There’s actual science here: a study in the Journal of Experimental Psychology: Learning, Memory, and Cognition found that walking boosts creative output. The rhythmic motion helps your brain wander in a productive way — perfect for breaking through mental roadblocks.
For me, this is gold. If I’m stuck, I’ll set a timer for 15 minutes and walk while talking through the problem (sometimes into my phone’s voice recorder, sometimes to my dog, who’s a great listener). Nine times out of ten, I’ll stumble into an idea I wouldn’t have found sitting still.
2. They Sneak in Physical Activity
When you work from home, it’s way too easy to spend eight straight hours in a chair. Walking meetings build movement into your day without needing a full gym session.
I’ve noticed the ripple effects: better posture, more steps on my fitness tracker without “trying,” and fewer of those mid-afternoon energy crashes. Even short walks — 10 to 20 minutes — wake up my body and my brain.
3. They Reduce Stress Fast
Walking is like a reset button for my mood. The combo of gentle movement, fresh air (if I can get outside), and a break from the screen pulls me out of stress spirals. It’s almost meditative.
Some days, I start a walking meeting simply because I can feel myself tightening up from too much sitting. By the time I’m back, I’m calmer and sharper — and way less likely to stress-snack on half a sleeve of crackers.
4. They Break the Monotony of Working Alone
Let’s be honest: working solo can feel a little… samey. Walking meetings break that up. The change of scenery — even if it’s just from my desk to my neighborhood sidewalk — makes my day feel less repetitive.
It’s like giving your brain a mini field trip. You return with a different perspective, even on the exact same project.
5. They Give Me a Sense of Control
When your to-do list feels like it’s running the show, choosing to pause and walk is a subtle but powerful way to reclaim your schedule. You’re telling yourself, I decide how I work. That little shift in mindset makes me more proactive for the rest of the day.
How to Make Walking Meetings Work at Home
1. Schedule Them Like Real Meetings
If I don’t block them in my calendar, they don’t happen. I usually set one for late morning (when I’m hitting the first slump) and another for mid-afternoon if my brain feels foggy.
2. Set an Intention Before You Start
I ask myself: What’s the goal of this walk? Am I brainstorming? Planning? Unwinding? Having a focus keeps me from just drifting into daydream land (though sometimes, that’s the point).
3. Capture Your Ideas on the Go
I use my phone’s voice memo app when I don’t want to lose my train of thought. If I’m outside, I sometimes take quick photos of things that spark ideas — a color combination, a storefront design, a clever sign.
4. Create a “Walking Loop” You Love
If you can’t go outside, map a comfortable indoor loop. I’ve cleared one in my apartment that goes through the kitchen, living room, and hallway, past a big window for light. Bonus points if you make it visually pleasant with plants, art, or even a diffuser with a favorite scent.
5. Reflect When You’re Done
When I sit back down, I jot a quick note: what I thought about, any decisions made, any follow-ups. It keeps the walking meeting connected to actual action.
My Favorite Walking Meeting Variations
- The “Brain Dump” Walk – I just talk through everything in my head with no filter, then sort it out later.
- The “Mini Masterclass” Walk – I listen to a short podcast or audiobook chapter to get inspired, then pause to reflect mid-walk.
- The “Creative Sprint” Walk – I pick one problem to solve and keep looping until I have at least three ideas.
Smart Living Tips
Five ways to get more out of solo walking meetings:
- Start Small – Even 5–10 minutes can reset your brain.
- Mix Routes – Alternate indoor and outdoor walks to keep it fresh.
- Use Themes – Mondays = planning, Wednesdays = creative ideas, Fridays = reflection.
- Go Device-Free Sometimes – Let your mind wander without notifications.
- Pair With a Ritual – A certain playlist, a cup of tea before you head out, or comfy “walking shoes” can make it a habit.
Why I’ll Keep Doing Them (and Why You Should Try)
Walking meetings have become one of my most valuable solo work habits. They keep me moving, keep me thinking, and keep me from feeling stuck in one place — literally and mentally.
Even if you work alone and don’t think you “need” meetings, you need this. It’s movement, mindfulness, and productivity all rolled into one… and it costs nothing but time you’d otherwise spend staring at a blinking cursor.
So tomorrow, block 15 minutes, put on some shoes (or don’t — I’ve done plenty barefoot), and take yourself for a walk. You might be surprised how far it takes you.
