How to Establish a Relaxing Post-Work Routine

Posted on November 29, 2024 by Contributed in Contributed

Whether you’ve been glued to a computer, running from meeting to meeting, or on your feet for hours, you need to be able to switch from work mode to relaxation mode to recharge and maintain a healthy work-life balance.

A relaxing post-work routine is about more than unwinding. It’s also about reducing stress, improving your mood, and helping you make the most of your downtime.

Draw a Clear Boundary Between Work and Home

In today’s work-from-home culture, it can be hard to separate work time from personal time.

To truly relax after work, start by enforcing boundaries.

Physical boundary. If you work from home, set up a designated workspace. When the workday is over, leave that space as a way of telling yourself that you are shifting from work life to home life. Closing your laptop or changing out of work clothes can also help create this boundary.
Digital boundary. Turn off work-related notifications; even better, set your phone to Do Not Disturb mode. Avoid checking emails or dealing with work messages after you’ve officially clocked out. Giving yourself this digital break helps you exit work mode.

Conduct a Wind-Down Routine

A good wind-down routine doesn’t need to be elaborate, just something that tells your body “time to relax”: light stretching, deep-breathing exercises, even a warm shower. These rituals help relax your muscles and slow down your mind. They help you feel calm.

Light yoga or stretching. Gentle stretching or a short yoga session helps release the physical tension of the day. Child’s pose, forward bends, and seated stretches can relieve tightness and relax the nervous system.
A hot shower or bath. A bath or shower can be incredibly relaxing and is a great way to tell your body that the workday is done. To create a spa-like experience in your own bathroom, add a few drops of essential oils, such as lavender or eucalyptus.

Practice Mindfulness

Practicing mindfulness helps center your thoughts and reduce any lingering stress or anxiety from the workday. Taking just a few minutes to slow down and breathe deeply can make a huge difference in your mood and mental clarity.

Meditation. Try five or ten minutes of meditation to calm your mind and shift your focus from the demands of the day. Apps like Headspace guide the user through short, effective meditation sessions designed for relaxation.
Deep breathing. Another quick and easy way to relax is to focus on your breathing. Try the 4-7-8 technique: inhale for four seconds, hold for seven, exhale for eight. This technique slows your heart rate and reduces stress.

Engage in a Creative Activity

Performing a creative task unrelated to work can be very fulfilling and is a great way to channel your energy into something relaxing and enjoyable. Do something that is fun and fulfilling rather than demanding.

Read a book. Getting lost in a book — fiction, a lighthearted memoir, or whatever genre helps you unwind — transports you from your current worries to a different world. To keep your mind relaxed, avoid anything too heavy or work-related.
Write a journal entry. Recording your thoughts and experiences is often a powerful way to relieve stress. Consider jotting down a few things that you’re thankful for each day. Reflecting on positive moments can improve your mood and help you end the day on a high note.

Exercise

After a sedentary day, moving your body feels refreshing and helps dispel the tension of the day. Physical activity doesn’t have to be intense. Even a short walk, some light jogging, or a stretching session can work wonders.

Evening walk. An outdoor stroll outside allows you to connect with nature, breathe fresh air, and clear your head. Walking helps reduce stress. When you walk outdoors, walking may increase your exposure to natural light, which helps regulate your circadian rhythm in such a way that you can sleep better.
Gentle exercise. Light activities like a short bike ride, Wall Pilates, or jogging can release endorphins without overstimulating you before bedtime. High-intensity workouts, on the other hand, sometimes have an energizing effect that interferes with sleep.

Treat Yourself to a Calming Beverage or Healthy Snack

A small treat at the end of the day is a simple pleasure that adds joy to your post-work routine.

Relaxing beverages. A cup of soothing herbal tea, a small glass of wine, or even a refreshing THC beverage helps you kick up your feet and relax after work.
Light snacks. A handful of almonds, a small piece of dark chocolate, or a piece of fruit make for a satisfying snack without weighing you down. Certain foods, like cherries and bananas, contain natural compounds that promote relaxation and sleep.

Wind Down with a Screen-Free Hour Before Bed

After a day filled with screens, take a break from electronics. Blue light can interfere with melatonin production, making it harder to fall asleep.

Stop looking at your phone. Reading a book or listening to a soothing podcast will help your mind to settle down; staring at computer screens or phone screens tends to be too stimulating when you’re trying to relax.
Plan your evening. If your mind tends to race before bedtime, spend a few minutes clearing your mind. Write down any tasks you need to do or any ideas you need to follow up on the next day. Now that all that has been taken care of, you will fall asleep more easily.

Follow a Routine That Works for You

A relaxing post-work routine doesn’t have to be complicated. Choose a few activities that you like and make them part of your daily ritual.

Over time, these small actions will add up, helping you to decompress, feel better, and achieve a healthier work-life balance.

Photo by Maryjoy Caballero on Unsplash

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