The evening hours after work can be regenerating: discover how to relax with the strategies recommended by experts and practical suggestions for your well-being
The hours that follow the end of the working day seem to slip away in a flash. Between family commitments, household chores and accumulated tiredness, we often find ourselves living these hours as a race against time. However, these hours can turn into a sacred moment for our well-being, if we know how to make the most of them.
According to experts, the key to optimizing the evenings lies in creating a routine that promotes relaxation, recovery of energy and, above all, connection with ourselves. But what does science say about how to improve these hours? Some experts, together with a study byAmerican Psychological Association (APA) it offers us interesting ideas to apply not only to work breaks, but also to our free time.
Change your clothes and relax your mind: the first step to truly disconnect
One of the simplest yet powerful actions you can do as soon as the job is done is change your clothes. Say goodbye to formal suits or work clothes, and wear something comfortable, like a tracksuit or your favorite pajamas. This small gesture has an important psychological impact, as Joy Kiesch, director of the, explains Miami Vibes Counseling Center:
Changing clothes is a way to tell your body that the workday is over. Taking off uncomfortable shoes or office clothes helps you mentally enter relaxation mode.
If you work from home, this practice is even more important. Staying in your work clothes even after you turn off your computer can keep your mind in “office” mode without you realizing it. The simplicity of this gesture can make a big difference.
Create an evening routine that reflects your needs
A well-defined routine can transform your evenings into a moment of true regeneration. This is what Noreen Iqbal, psychotherapist and founder of Olive Branch Therapy Group:
Having an evening ritual helps give structure to your after-work hours and prepares your body and mind for quality rest.
Science supports the importance of a structured break. The study ofAmerican Psychological Association on the “effort-recovery” model he highlighted that:
These principles can also be applied to your evenings: planning a routine that includes fulfilling activities, such as cooking a healthy meal, reading a good book or indulging in a creative passion, can help you feel more energetic and satisfied, as Iqbal explains:
The key is to listen to your needs. You can do this by journaling, observing your body, or seeking support in therapy.
Movement and relaxation: how to recharge at the right pace
Another crucial aspect for your evening routine is include movement. You don’t need an intensive training session: a short walk, some stretching or an online yoga class is enough. Meredith Van Ness, a psychotherapist from Colorado, points out:
The important thing is to find a type of movement that you like. Even 10 minutes of physical activity can make a big difference to your well-being.
The APA study supports this idea: Resource recovery is most effective when it includes physical activities that you find enjoyable. If you can, plan your time for movement immediately after work, to prevent evening tiredness from taking over.
Music: a precious ally to change your mood
Have you ever thought about how much music can affect your mood? Putting on a playlist of your favorite songs is a simple and effective way to mentally separate yourself from the workday. Kiesch explains:
Music has the power to transform our emotional state. Listening to a song you love can help you get out of work mode and relax.
Whether it’s energizing tunes or soothing melodies, the choice is up to you. The important thing is to use music as a ritual to mark the beginning of your personal time.
Disconnect from screens: Turn off to turn on
One of the most useful habits to adopt in the evening is limit the time spent in front of screens. Kiesch recommends:
Try putting your phone in another room, turning off your laptop, and maybe hiding the remote to avoid automatically turning on the TV.
The APA study highlights that spending too much time in front of screens can reduce your ability to recover. If you really can’t completely disconnect, set firm boundaries and try engaging in offline activities, like cooking or taking a hot bath.
Organize and clear your mind: tackle household chores straight away
Tackling small household tasks right away, instead of putting them off, can relieve stress. Washing the dishes while you cook or tidying up the sofa as soon as you get up are small gestures that allow you to enjoy the rest of the evening without worries. Van Ness explains:
Getting rid of household chores as they arise allows you to enjoy the evening without the burden of postponed tasks.
Break the routine and try something new
According to Kiesch, monotony can make evenings less fulfilling. Adding small innovations, like a themed dinner or a creative project, can make a big difference. No big changes are needed: even a simple DIY pizza night with friends or family can bring freshness to your routine.
