There’s nothing like kicking your feet up after a long day at work. After spending several hours devoting our attention spans to an assigned task, we need some respite. “After a long day at work, establishing intentional unwinding habits is key to both mental well-being and sustainable relaxation,” says Sandra Kushnir, licensed marriage and family therapist. “As a mental health expert, I often recommend a mix of active, mindful, and restorative practices that cater to different needs and energy levels.”
Are you looking to establish a peaceful post-work routine that combines engaging activities with relaxing indulgences? Here are some activities you can make into habits for optimal recuperation, according to Kushnir and other mental health experts.
- Sandra Kushnir, licensed marriage and family therapist and founder of Meridian Counseling
- Rachel Stanton, LICSW specializing in trauma therapy
- Michelle English, LCSW and executive clinical manager at Healthy Life Recovery
Cook Yourself a Meal
It’s tempting to order takeout after a long day—and it’s always a nice treat from time to time—but taking the time to cook a meal for yourself can be a particularly restorative way to kick off your post-work routine. “It gives you a moment to refuel and nourish your body, and the process of preparing a meal can be calming and therapeutic,” says Michelle English, LCSW.
It doesn’t have to be gourmet; whipping up a simple dish that you enjoy is a productive, healthy way to practice self-care. “Eating food that makes you feel good can really lift your mood and make you feel more relaxed and recharged for the rest of your evening,” English says.
Take a Soothing Shower
Why not transform your hasty evening shower into a self-care ritual? Skip the hurried scrubbing and indulge in an everything shower (or bath)—apply a hair mask, break out your favorite body scrub, and invest some leftover workday energy into a revitalizing deep-clean.
“A hot shower can help relax your muscles, ease tension, and give you a chance to ‘wash away’ the stress of the day,” says Rachel Stanton, LCSW. “The warm water can be soothing and you can take your time—so you can really relax and clear your mind.”
Get Some Exercise
Many of us spend our workdays folded into a desk and hunched over a computer. Our time off the clock presents us with an opportunity to squeeze some movement in. Even if you’re not a fan of exercising, look for an active habit that you actually enjoy. “Movement-based decompression like an evening walk, gentle stretching, or a fun dance session can help release built-up tension from the day while avoiding the sluggishness that screen time often brings,” Kushnir says.
Research tells us that exercise in almost any form can serve as a mood-boosting, endorphin-releasing stress reliever. It’s OK if you’re not up for a high-energy workout to end the day: “Even a 10-minute yoga flow or a stroll around your neighborhood can make a big difference,” Stanton says.
Write in a Journal
There’s a reason why mental health experts often tout the benefits of journaling—numerous scientific studies have reaffirmed its status as an effective, low-cost way to manage stress. “Journaling gives you a chance to unload everything that’s been on your mind during the day,” English says.
After work, journaling might sound to some like a chore—but it can help alleviate stress, regardless of how in-depth your entries are. “You can write down your random thoughts, frustrations, or even things you’re grateful for,” English says. She especially recommends this habit for overthinkers and anyone else who struggles to manage stress: “It’s a safe space to express yourself without judgment and can be a therapeutic way to release any emotions you’ve been holding onto.”
Pick Up a Creative Hobby
When I get home from the office, I run straight for my knitting needles. Hobbies that allow us to balance technique with imagination “can engage the mind in a refreshing, non-work-related way,” Kushnir says.
Crafty “grandma” hobbies are all the rage right now—knitting, crocheting, and sewing are just a few examples of slow-paced, meditative activities that boost dopamine and can help us channel active thoughts into enjoyable handiwork.
Limit Your Screen Time
Many of us like to turn our brains off after work and immediately burrow into social media. There’s no need to cut it out of your routine entirely, but Kushnir warns that excessive tech use can set a tone of “sluggishness” for your evening. Research strongly suggests that the blue light emitted by our devices—and all the opportunities for doomscrolling that these devices afford us—can disrupt our body’s circadian rhythms, making bedtime particularly difficult. Swapping screen time for any of the activities outlined above can offer both physical and mental health benefits to set you up for a more pleasant tomorrow.
Look into tips for reducing your screen time after work: Shut off unnecessary notifications, switch on your phone’s “do not disturb” setting, and block out device-free time in your evening (like go for a walk or pick up a new creative project).
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