Switching off after work sounds simple enough, but between lingering emails, mental to-do lists, cooking, and endless scrolling, it’s harder than ever to truly unplug.
But there is good news. You don’t need a retreat or a complicated evening self-care routine to relax. Just a few simple, intentional habits can make all the difference.
These five easy strategies will help you unwind, reset, and actually feel like your evening belongs to you again.
SIMPLE WAYS TO SWITCH OFF AFTER WORK AND UNWIND YOUR MIND
South Africa ranks among countries in the world with the most stressed people, making a strong case for a better work-life balance. You don’t need hours of free time or a perfect routine to start feeling better. Small habits can help you mentally and physically step away from the day without guilt.
A PHYSICAL RESET
Your body might need a signal that the workday is over to switch off after work. One of the easiest ways to unwind is to do a small physical reset. Try the following:
- Change your clothes (even if you work from home)
- Take a quick shower to symbolically “wash the day off”
- Go for a short 10-minute walk.
These small actions tell your brain to switch modes, that you are no longer at work. It is like a psychological reset button.
CREATE A ‘NO NOTIFICATION’ ZONE TO SWITCH OFF AFTER WORK
You need room to decompress. That cannot happen with pings or work emails still rolling in. Studies show that frequent work emailing after hours reduces psychological detachment and worsens sleep quality. One of the most underrated stress relief tips is simply setting boundaries with technology.
- Choose a cut-off time for checking messages or emails
- Mute work-related apps or use “Do Not Disturb” mode.
- Leave your phone in another room for 30–60 minutes after work.
This transition window gives your brain the space it needs to slow down without distractions pulling you back into work mode.
SWOP MINDLESS SCROLLING FOR MINDFUL BREAKS
Many of us cope with post-work fatigue by picking up our phones and zoning out. But passive scrolling often leaves us feeling more drained, not refreshed. Trade just 5–10 minutes of screen time for something that gently reconnects you to the present:
- Read a page or two of a book (no pressure to finish a chapter).
- Journal your thoughts or jot down one thing you’re grateful for.
- Stretch, breathe deeply, or step outside for some fresh air.
These little swaps support your mental reset and help your nervous system regulate, without requiring a ton of energy or time.
SCHEDULE GUILT-FREE ‘NOTHING TIME’
Sometimes the best way to practice self-care after work is to do absolutely nothing, and then not feel guilty about it. sit on the couch and stare out the window. Lie on the floor and listen to music. Sip tea and let your thoughts wander. See this as intentional rest, not laziness.
Giving yourself unstructured downtime allows your brain to process the day, lower stress hormones, and simply be. Consider it a much-needed mental exhale.
BUILD A CALMING BEDTIME ROUTINE
An evening self-care routine doesn’t have to be elaborate. A consistent evening self-care routine can act like a dimmer switch for your day, slowly helping your body power down. Think small, comforting signals like:
- Dimming the lights an hour before bed.
- Drinking herbal tea like rooibos or chamomile.
- Doing your skincare slowly and mindfully.
- Using a warm compress or cosy socks for comfort.
These are practical ways to switch off after work that protect your peace and boost your mental health during Mental Health Awareness Month and beyond. You do not need to do all five strategies at once. Start with one or two, and protect them like you would an important meeting. You deserve a true break, not just time off the clock, but time that actually restores you.
Which of these self-care habits will you try this week or have already implemented into your routine?
