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Reclaiming Your Off-Hours — The Anti-Burnout Evening Routine

August 4, 2025

Reclaiming Your Off-Hours — The Anti-Burnout Evening Routine

Problem:
The workday ends, but your mind doesn’t. Many people live in a constant “on-call” mindset, even when they’re off the clock. This prevents true recovery and leads to burnout over time.

Symptoms:

  • You keep checking work emails.

  • You feel guilty resting or relaxing.

  • You replay stressful moments from the day at night.

Solution:
Craft an intentional evening routine to reclaim your personal space and allow your brain to shut down work mode.

Steps for a Healing Evening Routine:

  1. Decompression Buffer (15–30 min): Do something with your hands (walk, draw, shower).

  2. Digital Boundary: Turn off notifications. Use “Work Focus Mode” on your phone.

  3. Nightly Anchor: A small ritual like lighting a candle, stretching, or drinking herbal tea.

  4. Mental Dump Journal: Write 3 worries and 3 wins from the day to clear your mind.

  5. Joy Ritual: Do one thing daily just for YOU—no productivity allowed.

Bonus: Tell your family/partner: “Let’s not talk about work after 7 PM.” This mutual agreement makes a huge difference.