You might recognize this: even before you take off your coat, your mind is already "on". As if your brain is still working overtime. Your thoughts keep going, and you keep ruminating about everything that happened today – and about what awaits you tomorrow. Not because you want to keep going, but because everything from the day is still swirling around: what you still need to do, what you might have forgotten, what needs to be better tomorrow.
In such moments, it helps to not leave switching off to chance. Consciously allow yourself that transition moment and take a break, so you don’t stay stuck in the same mode all evening. And if you notice that you are still "on" after work due to those constant stimuli, it can help to be more mindful about digital work pressure. By truly giving yourself that rest, you start the next day fresher for a new round.
How best to switch off is, of course, different for everyone. Some find great happiness in reading a good book, while others need a bit more action. Sometimes it can also be very tempting to flop down on the couch in sweatpants. There’s nothing wrong with that – maybe that’s your way of relaxing – as long as it really helps you clear your mind. However, sometimes it might be better to do something small or take action. This way, your focus shifts, and there’s space in your head again, allowing you to experience more peace.
That’s why we gathered some good ways to relax after a busy day. Think of it as a toolbox: not every evening calls for the same solution, but it helps to have a few proven options ready.
Play a game
By playing a game, you shift your thoughts to something other than work or everything you feel you still need to do.
You can choose to play a fun game with the family. But even when you’re alone, there are plenty of options. You could play a fun card game or a game on the PlayStation. Maybe you and your friends are crazy about card games. Then have playing cards printed with the name of your friend group or association. It makes it just a bit more fun! Also great as promotional material for the next friends' day or event. Preferably choose games that require you to think or collaborate: the more focus it requires, the less space there is left to worry about work. Put your phone on silent or "Do Not Disturb", so your game time doesn’t get filled with work notifications.
Take a nice walk
Getting some fresh air often works wonders. By taking a nice walk in nature, you can clear your head.
You might enjoy the peace around you. But it can also be nice to listen to a good podcast or some nice music while walking. Do you have a dog? Take them along for the walk; they’ll be happy too. Natural light and movement also help lower your stress levels and support your sleep rhythm. Try establishing a fixed "post-work walk" routine of 15 to 30 minutes; your body will learn that the workday is really over once you step out the door.
Take a nice warm bath or shower
Taking a nice warm shower or bath almost immediately provides a relaxing feeling. The warm water automatically relaxes your body and literally washes away all your thoughts and worries.
After a warm shower, you are surely more relaxed. Ready for a good night’s sleep and a new (busy) day. During this moment, consciously leave your phone outside the bathroom and take the time for a calm ritual: for example, a body scrub, face mask, or a short breathing exercise in the shower. The more you make it a mini-spa moment, the stronger the signal to your brain that the "work mode" can be turned off.
Write your thoughts down
When you have trouble switching off and your mind keeps racing, it can be nice to write down your thoughts. By writing things down, you can let them go better.
They are on paper, so you don’t have to worry about forgetting something. Do you always have to-do lists in your head with 101 tasks? Write these down too, creating more space and thus more peace in your mind. Many people swear by a short 'brain dump' before bed: write down in 5 minutes everything that’s still on your mind – tasks, worries, ideas – and park it for tomorrow. Optionally, you can immediately make a small to-do list for the next day, so your brain doesn’t have to keep remembering what still "needs" to be done all evening.
Plan a screen-free evening to relax
You probably know it well, endlessly scrolling through Facebook or Instagram. Before you know it, another hour has passed. It may sound super relaxing, but it’s actually not at all.
While scrolling, you unconsciously take in all sorts of information again. Useful or not, your mind fills up with all sorts of things. Something you actually don’t want. Try planning a screen-free evening and instead read a good book.
If you find that scrolling makes you more restless than relaxed, a short digital detox may be enough to calm your mind again. You’ll see that this way, you also fall asleep much better. This is partly because blue light keeps your brain active longer, making it harder to fall asleep sometimes.
Make it easy for yourself by setting a fixed time, for example: after 8:30 PM, no more emails, news, or social media. Put your phone in another room and choose one calming activity (reading, puzzling, crocheting, drawing) instead of doing ten things halfway. You’ll often notice a difference in how restless or calm you feel after just a few evenings.
Exercise
For many people, it’s the way to clear their minds. Exercising. This can be at the gym where you really go for it. A bit of running, or a game of soccer with friends.
As long as it helps you shift your thoughts. During exercise, certain substances are released that create a happy feeling. Additionally, you’ll also be pleasantly tired after a good workout and can sleep well. Moving helps not only with your fitness but is also a very practical way to reduce stress and release tension from your body. Do keep in mind that very intense exercise right before bed can make some people more alert. If that’s the case for you, it’s better to schedule your training earlier in the evening and finish with a calm cool-down or stretching exercises.
Conclusion
As you can see, there are plenty of ways to relax after a busy day. It is especially important to give yourself the time to do something different. Don’t immediately dive into doing the big grocery shopping, answering personal emails, or cleaning when you get home. Take a moment for yourself. See relaxation as a fixed part of your day, just like eating or brushing your teeth. By choosing one or two fixed "relaxation routines" and repeating them consistently, your brain learns to switch faster from work mode to recovery mode – and you will reap the benefits of that the next day at work.
