Put Down Your Phone: 15 Better Ways to Relax After Work

After-work scrolling might feel like winding down, but research says it’s more draining than relaxing. The combination of blue light, doomscrolling, and passive overstimulation doesn’t provide your brain with the reset it needs. Luckily, experts have better suggestions: Just simple, science-backed activities that leave you refreshed instead of fried.

Cook a Meal—Not Just for Dinner, but for Sanity

According to Michelle English, cooking creates a calming rhythm that helps shift your mindset. It’s an intentional act that involves measuring, chopping, and tasting, which pulls you into the moment. Studies show that people who regularly cook at home report better mental well-being.

Practice Deep Breathing or Box Breathing

A few deep breaths can flip your nervous system into rest mode. Techniques like box breathing (inhale for four counts, hold for four, exhale for four, hold for four) are used by athletes and military personnel alike. Science backs this up: This kind of focused breathing reduces blood pressure and slows the heart rate.

Join a Choir or Drum Group

Making music, even casually, is a stress-buster. Group singing has been linked to reduced anxiety and boosted social connection. Plus, one study found that drumming circles help lower depression scores significantly.

Go for a Walk (Yes, Even Around the Block)

Walking has been found to boost creativity and mood more than stretching your legs. Fifteen minutes in nature can lower cortisol levels, ease anxious thoughts, and help regulate blood pressure. Bonus points if it’s during sunset because that natural light helps reset your circadian rhythm for better sleep later.

Read Fiction, Not Feeds

Novels offer a healthier escape than social media. A neurologist-cited study in Neurology showed that reading regularly helps preserve brain function as we age. Fiction, in particular, improves empathy and attention span. That’s why just 20 minutes before bed can help reset your brain without draining your energy.

Adult Coloring Isn’t a Joke

Coloring inside the lines (or not) is surprisingly therapeutic. It gives your brain a break without demanding much effort. The repetitive motion and simple focus help slow racing thoughts, and the finished page is a tiny dopamine reward.

Reflect with a Post-Work Ritual

Small routines signal to the brain that it’s time to shift gears, whether it’s lighting a candle, changing clothes, or brewing tea.  These cues help your body exit work mode. The Calm blog suggests pairing a ritual with breathwork or quiet time to anchor the habit.

Stretch It Out With Gentle Movement

Don't care to spend 60 minutes moving? Just 10 minutes of light stretching can release muscle tension and reduce stress. Movements that sync breath and body, like cat-cow or forward folds, help calm the nervous system. Therapists often recommend this for screen-fatigued folks, especially those stuck in desk chairs all day.

Take a Hot Shower With Purpose

Rachel Stanton recommends transforming showers into nightly rituals. Hot water relaxes tight muscles and stimulates parasympathetic activity, your body’s built-in relaxation mode. Add aromatherapy, a scrub, or even just extra time to slow down the routine.

Start a Creative Hobby With Repetitive Motion

Knitting, crocheting, or embroidery all tap into what psychologists call “flow”: a state of calm, focused engagement. That repetitive action, according to University of Southampton’s Emma Palmer-Cooper, can lower heart rate and promote a meditative state. There's no need to be an expert because even beginners can enjoy the benefits by doing a few rows or stitches each evening.

Catch Up With People Who Refill Your Energy

Even a short chat with someone you enjoy can lift your mood. Research shows that staying socially connected helps reduce stress and strengthens emotional resilience. Low-key moments like grabbing dinner, going for a walk, or calling a friend can give your brain the social fuel it needs to recover from the workday.

Dancing Like Nobody’s Watching (Because Nobody Is)

Dancing boosts serotonin and endorphins. One German study found it was more effective than other exercises at improving cognitive function and mood. It also reduces muscle stiffness from sitting all day. There’s no wrong way to do it, which makes it a judgment-free energy release.

Let Plants Help You Unplug

There’s something oddly calming about trimming leaves or watering a windowsill herb. It’s not just in your head: research in horticulture therapy ties these small acts of care to real drops in stress and anxiety. Just a few minutes spent nurturing greenery gives your brain a break, your body a gentle task, and your evening a peaceful start.

Offload Your Thoughts Onto the Page

Journaling gives your brain a break by moving stress from your mind to the page. Therapists like Michelle English say it helps with clarity, focus, and emotional release. Don’t overthink it. What matters is creating a mental pause before your evening really begins.

Ease Into the Evening With the Right Sounds

Your brain responds quickly to what it hears. Soft music, ocean waves, or forest sounds can all trigger your body’s natural relaxation response. In one Scientific Reports study, natural soundscapes actually lowered heart rate and cortisol levels. Just press play on something calming, like a wind-down playlist, and let the background noise gently shift you out of work mode.