🔌 Unplug
✦
Sep 30, 2024
✦
5 min read
5 Habits to Build a Tech-free Afterwork Routine
5 Habits to Build a Tech-free Afterwork Routine
Struggling to unplug after work? Learn 5 practical habits for a tech-free evening that promote mental well-being, relaxation, and help you escape digital distractions for good.
Struggling to unplug after work? Learn 5 practical habits for a tech-free evening that promote mental well-being, relaxation, and help you escape digital distractions for good.
You come home from work, and your first instinct is to dive onto the couch, pull out your phone, and start scrolling… Two hours later, you find yourself in the dark, hungry, and unmotivated. It's a (bad) habit many of us share, but we really shouldn’t!
After a tough day, you might feel like you’ve run out of energy, that all your motivation has mysteriously vanished, leaving you facing a life that seems meaningless… But that’s just a myth.
It’s a kind of social belief, something we’ve convinced ourselves of over time, but it actually has no scientific basis. That’s why, in this article, we’re determined not only to prove the opposite but, more importantly, to give you practical and concrete advice so you can prove it to yourself!
Why Develop an Afterwork Routine?
When you live alone, or at least without kids, there isn’t much to do other than take care of yourself. And while it may seem simple and obvious, it’s actually quite difficult. That’s why, if you're like us and find it hard to motivate yourself after work in the evening, these tips are for you!
💆 Taking Care of Yourself
After work, it's important to take care of yourself. Your body and mind need time to unwind and recharge after a day’s work. Stress can cause both physical and mental fatigue, and self-care helps release that tension, leading to better recovery.
There’s no better time to refocus and regain emotional balance. After a day full of demands and social interactions, taking time for yourself helps you find inner calm and soothe your emotions. Reflecting on the day, learning from it, and mentally preparing for tomorrow’s challenges is essential.
🤬 Avoid Impulsive Actions
In the evening, after a long day, our minds are more reactive, with less capacity to concentrate or think clearly, opening the door to impulsive actions. For instance, one of the prime times recommended for posting sponsored content on Instagram is from 6 to 9 PM, right after your long workday.
Why? Because that's when your brain has fewer barriers and resistance, making it an ideal time for online businesses. That’s why it's best to avoid social media after work if you don’t want to end up with unplanned purchases!
😴 Protecting Your Sleep
A good bedtime routine helps prepare both your body and mind for sleep. When your mind is restless or your body tense, falling asleep becomes harder. Creating a calming pre-sleep routine, such as turning off screens, practicing relaxation, or indulging in gentle self-care, can improve sleep quality, which is crucial for restoration.
Our 5 Habits for Building a Good Routine
🔌 Disconnect Professional Apps
If you're the type who struggles to cut off from emails, phones, or letting your colleagues know the day’s over, this tip is for you! It’s crucial to disconnect from work apps during personal time to maintain a boundary between personal and professional life. Otherwise, you might feel like you're "never really off," which can impact your rest and the time spent with loved ones or yourself. Disconnecting from work apps helps maintain this balance, which is essential for a healthy lifestyle.
Constantly being bombarded by work notifications outside of business hours simply increases the risk of mental overload and burnout. Yes, burnout often occurs when we don’t take real breaks between work and other aspects of life.
To help, you can download the Jomo app, available on iPhone, iPad, and Mac. It’s the best app for blocking distractions and finally regaining control over your digital devices. For instance, you can go to the "Rules" section and set up a session to block your work apps from 7 PM until 7 AM the next day.
🔒 Block Social Media and Streaming Services Before a Certain Time
The evening routine consists of essential tasks: meal prep, eating, showering, etc. These tasks are non-negotiable and vital to our daily life. That’s why they should come before entertainment, not the other way around.
When we spend hours scrolling after work instead of caring for ourselves, we prioritize entertainment over our basic needs. Entertainment should be a kind of "reward" for effort, in a way. Ideally, block these sources of distraction before a certain time to remove temptation and find the strength and motivation to take care of yourself.
For that, you can use the Jomo app. You can easily set up a session that blocks apps like social media or streaming services as soon as you get home and for a set period. For example, if you get home around 7 PM and know your tasks take about two hours, set your session from 7 PM to 9 PM. After that, you can enjoy Netflix with a clear mind and a full belly!
You come home from work, and your first instinct is to dive onto the couch, pull out your phone, and start scrolling… Two hours later, you find yourself in the dark, hungry, and unmotivated. It's a (bad) habit many of us share, but we really shouldn’t!
After a tough day, you might feel like you’ve run out of energy, that all your motivation has mysteriously vanished, leaving you facing a life that seems meaningless… But that’s just a myth.
It’s a kind of social belief, something we’ve convinced ourselves of over time, but it actually has no scientific basis. That’s why, in this article, we’re determined not only to prove the opposite but, more importantly, to give you practical and concrete advice so you can prove it to yourself!
Why Develop an Afterwork Routine?
When you live alone, or at least without kids, there isn’t much to do other than take care of yourself. And while it may seem simple and obvious, it’s actually quite difficult. That’s why, if you're like us and find it hard to motivate yourself after work in the evening, these tips are for you!
💆 Taking Care of Yourself
After work, it's important to take care of yourself. Your body and mind need time to unwind and recharge after a day’s work. Stress can cause both physical and mental fatigue, and self-care helps release that tension, leading to better recovery.
There’s no better time to refocus and regain emotional balance. After a day full of demands and social interactions, taking time for yourself helps you find inner calm and soothe your emotions. Reflecting on the day, learning from it, and mentally preparing for tomorrow’s challenges is essential.
🤬 Avoid Impulsive Actions
In the evening, after a long day, our minds are more reactive, with less capacity to concentrate or think clearly, opening the door to impulsive actions. For instance, one of the prime times recommended for posting sponsored content on Instagram is from 6 to 9 PM, right after your long workday.
Why? Because that's when your brain has fewer barriers and resistance, making it an ideal time for online businesses. That’s why it's best to avoid social media after work if you don’t want to end up with unplanned purchases!
😴 Protecting Your Sleep
A good bedtime routine helps prepare both your body and mind for sleep. When your mind is restless or your body tense, falling asleep becomes harder. Creating a calming pre-sleep routine, such as turning off screens, practicing relaxation, or indulging in gentle self-care, can improve sleep quality, which is crucial for restoration.
Our 5 Habits for Building a Good Routine
🔌 Disconnect Professional Apps
If you're the type who struggles to cut off from emails, phones, or letting your colleagues know the day’s over, this tip is for you! It’s crucial to disconnect from work apps during personal time to maintain a boundary between personal and professional life. Otherwise, you might feel like you're "never really off," which can impact your rest and the time spent with loved ones or yourself. Disconnecting from work apps helps maintain this balance, which is essential for a healthy lifestyle.
Constantly being bombarded by work notifications outside of business hours simply increases the risk of mental overload and burnout. Yes, burnout often occurs when we don’t take real breaks between work and other aspects of life.
To help, you can download the Jomo app, available on iPhone, iPad, and Mac. It’s the best app for blocking distractions and finally regaining control over your digital devices. For instance, you can go to the "Rules" section and set up a session to block your work apps from 7 PM until 7 AM the next day.
🔒 Block Social Media and Streaming Services Before a Certain Time
The evening routine consists of essential tasks: meal prep, eating, showering, etc. These tasks are non-negotiable and vital to our daily life. That’s why they should come before entertainment, not the other way around.
When we spend hours scrolling after work instead of caring for ourselves, we prioritize entertainment over our basic needs. Entertainment should be a kind of "reward" for effort, in a way. Ideally, block these sources of distraction before a certain time to remove temptation and find the strength and motivation to take care of yourself.
For that, you can use the Jomo app. You can easily set up a session that blocks apps like social media or streaming services as soon as you get home and for a set period. For example, if you get home around 7 PM and know your tasks take about two hours, set your session from 7 PM to 9 PM. After that, you can enjoy Netflix with a clear mind and a full belly!
You come home from work, and your first instinct is to dive onto the couch, pull out your phone, and start scrolling… Two hours later, you find yourself in the dark, hungry, and unmotivated. It's a (bad) habit many of us share, but we really shouldn’t!
After a tough day, you might feel like you’ve run out of energy, that all your motivation has mysteriously vanished, leaving you facing a life that seems meaningless… But that’s just a myth.
It’s a kind of social belief, something we’ve convinced ourselves of over time, but it actually has no scientific basis. That’s why, in this article, we’re determined not only to prove the opposite but, more importantly, to give you practical and concrete advice so you can prove it to yourself!
Why Develop an Afterwork Routine?
When you live alone, or at least without kids, there isn’t much to do other than take care of yourself. And while it may seem simple and obvious, it’s actually quite difficult. That’s why, if you're like us and find it hard to motivate yourself after work in the evening, these tips are for you!
💆 Taking Care of Yourself
After work, it's important to take care of yourself. Your body and mind need time to unwind and recharge after a day’s work. Stress can cause both physical and mental fatigue, and self-care helps release that tension, leading to better recovery.
There’s no better time to refocus and regain emotional balance. After a day full of demands and social interactions, taking time for yourself helps you find inner calm and soothe your emotions. Reflecting on the day, learning from it, and mentally preparing for tomorrow’s challenges is essential.
🤬 Avoid Impulsive Actions
In the evening, after a long day, our minds are more reactive, with less capacity to concentrate or think clearly, opening the door to impulsive actions. For instance, one of the prime times recommended for posting sponsored content on Instagram is from 6 to 9 PM, right after your long workday.
Why? Because that's when your brain has fewer barriers and resistance, making it an ideal time for online businesses. That’s why it's best to avoid social media after work if you don’t want to end up with unplanned purchases!
😴 Protecting Your Sleep
A good bedtime routine helps prepare both your body and mind for sleep. When your mind is restless or your body tense, falling asleep becomes harder. Creating a calming pre-sleep routine, such as turning off screens, practicing relaxation, or indulging in gentle self-care, can improve sleep quality, which is crucial for restoration.
Our 5 Habits for Building a Good Routine
🔌 Disconnect Professional Apps
If you're the type who struggles to cut off from emails, phones, or letting your colleagues know the day’s over, this tip is for you! It’s crucial to disconnect from work apps during personal time to maintain a boundary between personal and professional life. Otherwise, you might feel like you're "never really off," which can impact your rest and the time spent with loved ones or yourself. Disconnecting from work apps helps maintain this balance, which is essential for a healthy lifestyle.
Constantly being bombarded by work notifications outside of business hours simply increases the risk of mental overload and burnout. Yes, burnout often occurs when we don’t take real breaks between work and other aspects of life.
To help, you can download the Jomo app, available on iPhone, iPad, and Mac. It’s the best app for blocking distractions and finally regaining control over your digital devices. For instance, you can go to the "Rules" section and set up a session to block your work apps from 7 PM until 7 AM the next day.
🔒 Block Social Media and Streaming Services Before a Certain Time
The evening routine consists of essential tasks: meal prep, eating, showering, etc. These tasks are non-negotiable and vital to our daily life. That’s why they should come before entertainment, not the other way around.
When we spend hours scrolling after work instead of caring for ourselves, we prioritize entertainment over our basic needs. Entertainment should be a kind of "reward" for effort, in a way. Ideally, block these sources of distraction before a certain time to remove temptation and find the strength and motivation to take care of yourself.
For that, you can use the Jomo app. You can easily set up a session that blocks apps like social media or streaming services as soon as you get home and for a set period. For example, if you get home around 7 PM and know your tasks take about two hours, set your session from 7 PM to 9 PM. After that, you can enjoy Netflix with a clear mind and a full belly!
You come home from work, and your first instinct is to dive onto the couch, pull out your phone, and start scrolling… Two hours later, you find yourself in the dark, hungry, and unmotivated. It's a (bad) habit many of us share, but we really shouldn’t!
After a tough day, you might feel like you’ve run out of energy, that all your motivation has mysteriously vanished, leaving you facing a life that seems meaningless… But that’s just a myth.
It’s a kind of social belief, something we’ve convinced ourselves of over time, but it actually has no scientific basis. That’s why, in this article, we’re determined not only to prove the opposite but, more importantly, to give you practical and concrete advice so you can prove it to yourself!
Why Develop an Afterwork Routine?
When you live alone, or at least without kids, there isn’t much to do other than take care of yourself. And while it may seem simple and obvious, it’s actually quite difficult. That’s why, if you're like us and find it hard to motivate yourself after work in the evening, these tips are for you!
💆 Taking Care of Yourself
After work, it's important to take care of yourself. Your body and mind need time to unwind and recharge after a day’s work. Stress can cause both physical and mental fatigue, and self-care helps release that tension, leading to better recovery.
There’s no better time to refocus and regain emotional balance. After a day full of demands and social interactions, taking time for yourself helps you find inner calm and soothe your emotions. Reflecting on the day, learning from it, and mentally preparing for tomorrow’s challenges is essential.
🤬 Avoid Impulsive Actions
In the evening, after a long day, our minds are more reactive, with less capacity to concentrate or think clearly, opening the door to impulsive actions. For instance, one of the prime times recommended for posting sponsored content on Instagram is from 6 to 9 PM, right after your long workday.
Why? Because that's when your brain has fewer barriers and resistance, making it an ideal time for online businesses. That’s why it's best to avoid social media after work if you don’t want to end up with unplanned purchases!
😴 Protecting Your Sleep
A good bedtime routine helps prepare both your body and mind for sleep. When your mind is restless or your body tense, falling asleep becomes harder. Creating a calming pre-sleep routine, such as turning off screens, practicing relaxation, or indulging in gentle self-care, can improve sleep quality, which is crucial for restoration.
Our 5 Habits for Building a Good Routine
🔌 Disconnect Professional Apps
If you're the type who struggles to cut off from emails, phones, or letting your colleagues know the day’s over, this tip is for you! It’s crucial to disconnect from work apps during personal time to maintain a boundary between personal and professional life. Otherwise, you might feel like you're "never really off," which can impact your rest and the time spent with loved ones or yourself. Disconnecting from work apps helps maintain this balance, which is essential for a healthy lifestyle.
Constantly being bombarded by work notifications outside of business hours simply increases the risk of mental overload and burnout. Yes, burnout often occurs when we don’t take real breaks between work and other aspects of life.
To help, you can download the Jomo app, available on iPhone, iPad, and Mac. It’s the best app for blocking distractions and finally regaining control over your digital devices. For instance, you can go to the "Rules" section and set up a session to block your work apps from 7 PM until 7 AM the next day.
🔒 Block Social Media and Streaming Services Before a Certain Time
The evening routine consists of essential tasks: meal prep, eating, showering, etc. These tasks are non-negotiable and vital to our daily life. That’s why they should come before entertainment, not the other way around.
When we spend hours scrolling after work instead of caring for ourselves, we prioritize entertainment over our basic needs. Entertainment should be a kind of "reward" for effort, in a way. Ideally, block these sources of distraction before a certain time to remove temptation and find the strength and motivation to take care of yourself.
For that, you can use the Jomo app. You can easily set up a session that blocks apps like social media or streaming services as soon as you get home and for a set period. For example, if you get home around 7 PM and know your tasks take about two hours, set your session from 7 PM to 9 PM. After that, you can enjoy Netflix with a clear mind and a full belly!
You come home from work, and your first instinct is to dive onto the couch, pull out your phone, and start scrolling… Two hours later, you find yourself in the dark, hungry, and unmotivated. It's a (bad) habit many of us share, but we really shouldn’t!
After a tough day, you might feel like you’ve run out of energy, that all your motivation has mysteriously vanished, leaving you facing a life that seems meaningless… But that’s just a myth.
It’s a kind of social belief, something we’ve convinced ourselves of over time, but it actually has no scientific basis. That’s why, in this article, we’re determined not only to prove the opposite but, more importantly, to give you practical and concrete advice so you can prove it to yourself!
Why Develop an Afterwork Routine?
When you live alone, or at least without kids, there isn’t much to do other than take care of yourself. And while it may seem simple and obvious, it’s actually quite difficult. That’s why, if you're like us and find it hard to motivate yourself after work in the evening, these tips are for you!
💆 Taking Care of Yourself
After work, it's important to take care of yourself. Your body and mind need time to unwind and recharge after a day’s work. Stress can cause both physical and mental fatigue, and self-care helps release that tension, leading to better recovery.
There’s no better time to refocus and regain emotional balance. After a day full of demands and social interactions, taking time for yourself helps you find inner calm and soothe your emotions. Reflecting on the day, learning from it, and mentally preparing for tomorrow’s challenges is essential.
🤬 Avoid Impulsive Actions
In the evening, after a long day, our minds are more reactive, with less capacity to concentrate or think clearly, opening the door to impulsive actions. For instance, one of the prime times recommended for posting sponsored content on Instagram is from 6 to 9 PM, right after your long workday.
Why? Because that's when your brain has fewer barriers and resistance, making it an ideal time for online businesses. That’s why it's best to avoid social media after work if you don’t want to end up with unplanned purchases!
😴 Protecting Your Sleep
A good bedtime routine helps prepare both your body and mind for sleep. When your mind is restless or your body tense, falling asleep becomes harder. Creating a calming pre-sleep routine, such as turning off screens, practicing relaxation, or indulging in gentle self-care, can improve sleep quality, which is crucial for restoration.
Our 5 Habits for Building a Good Routine
🔌 Disconnect Professional Apps
If you're the type who struggles to cut off from emails, phones, or letting your colleagues know the day’s over, this tip is for you! It’s crucial to disconnect from work apps during personal time to maintain a boundary between personal and professional life. Otherwise, you might feel like you're "never really off," which can impact your rest and the time spent with loved ones or yourself. Disconnecting from work apps helps maintain this balance, which is essential for a healthy lifestyle.
Constantly being bombarded by work notifications outside of business hours simply increases the risk of mental overload and burnout. Yes, burnout often occurs when we don’t take real breaks between work and other aspects of life.
To help, you can download the Jomo app, available on iPhone, iPad, and Mac. It’s the best app for blocking distractions and finally regaining control over your digital devices. For instance, you can go to the "Rules" section and set up a session to block your work apps from 7 PM until 7 AM the next day.
🔒 Block Social Media and Streaming Services Before a Certain Time
The evening routine consists of essential tasks: meal prep, eating, showering, etc. These tasks are non-negotiable and vital to our daily life. That’s why they should come before entertainment, not the other way around.
When we spend hours scrolling after work instead of caring for ourselves, we prioritize entertainment over our basic needs. Entertainment should be a kind of "reward" for effort, in a way. Ideally, block these sources of distraction before a certain time to remove temptation and find the strength and motivation to take care of yourself.
For that, you can use the Jomo app. You can easily set up a session that blocks apps like social media or streaming services as soon as you get home and for a set period. For example, if you get home around 7 PM and know your tasks take about two hours, set your session from 7 PM to 9 PM. After that, you can enjoy Netflix with a clear mind and a full belly!
Protect your life
Block distractions in a single tap.
Try it now
is locked
Period.
Protect your life
Block distractions in a single tap.
Try it now
is locked
Period.
Protect your life.
Block distractions in a single tap.
Try it now
is locked
Period.
Protect your life
Block distractions in a single tap.
Try it now
is locked
Period.
⚽️ Engage in Physical Activity
After a workday, especially if it’s been intense or stressful, physical activity helps release built-up tension. Exercise promotes the production of endorphins -hormones that make us happy, which help soothe the mind and reduce stress levels. It’s a great way to relax and better disconnect from work.
But that’s not all! Exercising in the evening can significantly improve sleep quality. Your body tires out in a healthy way, making it easier to fall asleep and ensuring deeper, more restorative sleep. And let’s not forget the many people who spend long hours sitting at a desk, which can cause back, shoulder, or neck pain. Even light physical activity in the evening can stretch your muscles and improve posture. Specific exercises like yoga or stretching help relieve muscle tension and prevent posture-related pain.
For a little extra motivation, try setting a "Health Goals" rule on Jomo. You can block your favorite apps until you've completed your daily exercise.
🧶 Have an Evening Hobby
An evening hobby offers a real break. It allows you to unwind by focusing on something enjoyable and low-stress. It’s also a great way to boost creativity, sparking imagination and innovation.
It lets you explore new ideas, develop manual or intellectual skills, and engage in activities unrelated to work. This stimulation is vital for keeping the mind sharp and open. Ideally, it should be a non-stimulating, calming activity. Whether it’s reading, drawing, cooking, or gardening, these activities relax the mind and help release daily stress.
💖 Self-Care
Taking time for yourself and indulging in simple pleasures is a crucial form of introspection. It helps you better understand what happened, reflect, and let go of any frustrations or worries. It’s the perfect way to avoid stress build-up and maintain better emotional health in the long run. Small acts of self-care, even simple ones, are expressions of self-love.
They show that you respect yourself and value your well-being. By regularly taking care of yourself in the evening, you boost your self-confidence, as you’re giving yourself the attention you deserve.
While it might seem trivial, having a solid evening routine is actually very important. It’s essential to create clear boundaries between work and personal life and avoid getting caught up in social media or streaming. Taking care of yourself is key to staying healthy and fulfilled.
© Credits
Photographies by Unsplash.
[1] Rumberger - When Is the Best Time to Post on Instagram in 2024?, Hubspot, 2024.
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