You might recognize it: 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 worrying 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. 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're 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 you best switch off is, of course, different for everyone. Some people 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 this is your way of relaxing – as long as it really helps you clear your mind. However, it can sometimes be better to do something small or take action. This way, your focus shifts, and there is again space in your head, allowing you to experience more peace.
That’s why we gathered a number of 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 if you 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 are 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 nice as promotional material for the next friend 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. Set your phone to silent or "Do Not Disturb" so that your game time doesn't get interrupted by 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.
Maybe you 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 it along for the walk; it will be happy too. Outdoor light and movement also help lower your stress levels and support your sleep rhythm. Try a fixed "post-work walk" routine of 15 to 30 minutes; your body will learn that the workday is really over as soon as you step out the door.
Take a nice warm bath or shower
Taking a nice warm shower or bath almost immediately provides a relaxed feeling. The warm water automatically relaxes your body and literally washes away all 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 away
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 more easily.
They are on paper, so you don’t have to worry about forgetting anything. Do you always have to-do lists in your head with 101 tasks? Write them down too, creating more space and thus more peace in your head. 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, endlessly scrolling through Facebook or Instagram. Before you know it, another hour has passed. It may sound super relaxing, but it really isn’t.
While scrolling, you unconsciously take in all sorts of information again. Useful or not, your head fills up with all sorts of things again. Something you actually don’t want. Try planning a screen-free evening and read a good book instead.
If you find that scrolling makes you more restless than relaxed, a short digital detox may be enough to calm your mind. You will 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 agreeing on a fixed time, for example: no emails, news, or social media after 8:30 PM. Put your phone in another room and choose one calm activity (reading, puzzling, crocheting, drawing) instead of doing ten things halfway. You often notice a difference in how restless or calm you feel after just a few evenings.
Exercise
For many people, it is the way to clear their mind. Exercising. This can be at the gym where you can really go for it. A bit of running, or a game of soccer with friends.
As long as it ensures that you can shift your thoughts. During exercise, certain substances are released that create a feeling of happiness. Additionally, you will also be nicely tired after a good workout and can sleep well. Moving helps not only for 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 just before bed can make some people more alert. If that’s the case for you, it’s better to schedule your workout 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 else. Don’t immediately dive into doing the big grocery shopping, answering personal emails, or cleaning as soon as 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 consistently repeating them, your brain learns to switch from work mode to recovery mode faster – and you will reap the benefits of that the next day at work.
