What you do after work can either set you up for success or seriously hold you back.
While it’s tempting to switch off completely and fall into mindless habits, your evening routine plays a huge role in how you feel, how productive you are, and how well you handle the next day. The wrong habits can leave you feeling drained, unfulfilled, or stuck in a cycle of exhaustion. If you’re feeling unmotivated or like you never have time for yourself, here are some of the ways your after-work routine might be holding you back.
1. Immediately reaching for your phone and scrolling for hours
After a long day, it’s easy to collapse on the sofa and lose yourself in social media, but before you know it, hours have disappeared. Endless scrolling doesn’t actually help you unwind; it just keeps your brain overstimulated and makes you feel like you’ve wasted your evening. Instead of feeling refreshed, you end up feeling drained and frustrated. Swapping screen time for something more intentional like reading, listening to music, or even just sitting quietly can help you relax without feeling like time has slipped away. The less time you spend mindlessly scrolling, the more time you have for things that actually recharge you.
2. Complaining about work all night
Venting about a bad day is normal, but making it the centre of your evening keeps you mentally stuck at work. If every conversation with your partner, friends, or even yourself revolves around workplace frustrations, it stops you from fully unwinding. Instead of letting go, you’re reliving the stress over and over again. Giving yourself a set amount of time to talk about work, then moving on to something positive, can help break the habit. Your evening should feel like a break, not an extension of your workday.
3. Putting off things that actually bring you joy
It’s easy to push hobbies, creative projects, or personal interests aside after a long day because you feel too tired. But when you constantly tell yourself you’ll do those things “tomorrow,” you end up in a cycle where weeks go by without doing anything that makes you feel fulfilled. Over time, this can make life feel repetitive and uninspiring. Even dedicating just 15 minutes to something you love can make a big difference. Prioritising small moments of joy in your routine helps break the cycle of work-eat-sleep-repeat.
4. Eating whatever is easiest instead of what makes you feel good
When you’re exhausted, cooking can feel like too much effort, leading to grabbing whatever’s fast and convenient. While there’s nothing wrong with the occasional takeaway or frozen meal, relying on processed food every night can leave you feeling sluggish and low on energy. What you eat at night affects how you feel the next day. Having quick but healthy options on hand like pre-chopped veggies or easy-to-make meals can help you eat better without extra effort. Making small improvements to your diet in the evening can lead to big changes in how you feel overall.
5. Spending too much time on work-related tasks
Checking emails, finishing off “one last thing,” or mentally going over tomorrow’s to-do list keeps your brain in work mode long after you’ve clocked out. If you’re constantly dipping back into work, you never truly get a break, which can lead to burnout. The more you blur the line between work and home, the harder it is to relax. Setting a clear boundary — turning off notifications or having a shutdown routine, for instance — helps separate work from personal time. Protecting your evenings allows you to recharge properly for the next day.
6. Skipping movement because you’re ‘too tired’
It’s easy to collapse on the sofa after a long day, but skipping movement entirely can leave you feeling even more sluggish. Exercise doesn’t have to mean a full workout. It could be stretching, a short walk, or even just dancing around the house. Moving your body can actually help you feel more energised instead of more exhausted. Even small amounts of movement can boost your mood and shake off the stress of the day. Prioritising some kind of activity helps you feel more refreshed and less drained.
7. Letting your evenings get swallowed by chores
While some housework is necessary, spending all night tidying, doing laundry, or running errands can make your evenings feel like a never-ending to-do list. If your only downtime is squeezed in between tasks, you never actually get a chance to rest. Over time, this can leave you feeling mentally exhausted. Giving yourself a cut-off time for chores and intentionally making space for relaxation can help balance responsibilities with enjoyment. Your evenings should include time for yourself, not just housework.
8. Staying up late for no reason
It’s tempting to keep scrolling, watching “just one more episode,” or delaying bedtime because you finally have free time. But sacrificing sleep just to get more time at night usually backfires, leaving you groggy and unfocused the next day. Poor sleep affects everything from mood to productivity. Setting a bedtime that actually allows you to wake up feeling rested makes a huge difference. The better your sleep, the better your entire day feels.
9. Drinking too much caffeine or alcohol late at night
A late coffee or an extra glass of wine might seem harmless, but both can mess with your sleep quality. Caffeine can keep your brain wired longer than you realise, and alcohol can make you feel sleepy at first but disrupts deep sleep later on. If you’re waking up groggy, your nighttime habits could be part of the problem. Switching to herbal tea, water, or another calming drink in the evening can help signal to your body that it’s time to wind down. Small changes to what you consume at night can improve your energy levels the next day.
10. Not doing anything to mentally reset
Going straight from work stress to bedtime without any kind of transition can make it harder to unwind. If your brain is still racing by the time you try to sleep, it’s a sign you’re not giving yourself enough space to decompress. A short reset, whether it’s journaling, reading, or just sitting quietly, can help signal the end of the workday. Finding a small wind-down habit helps separate work stress from your personal time. The more intentional you are about decompressing, the more refreshed you’ll feel.
11. Ignoring social connections
After a long day, it’s easy to shut down and avoid socialising, but too much isolation can leave you feeling disconnected. Even a short check-in with a friend, family member, or partner can help you feel more engaged and supported. Humans need social interaction, even in small doses. Making time for conversations, even if they’re brief, can help break up the feeling of being stuck in a work-home-repeat cycle. Relationships are important for long-term happiness, even on days when you’re feeling tired.
12. Ignoring how your environment affects your mood
If your space is cluttered, dark, or just not enjoyable to be in, it can subtly drain your energy. A chaotic environment makes it harder to feel calm and relaxed. Simple adjustments like soft lighting, tidying up a little, or playing music can make your evenings feel more inviting. Your surroundings have a big impact on how you feel. Small changes to your space can make a big difference in how you unwind after work.
13. Not giving yourself something to look forward to
When every evening looks the same, it’s easy to fall into a rut. Having something to look forward to, no matter how small, can make a huge difference in how your days feel. It could be a favourite show, a new hobby, or even a midweek plan with a friend. Giving yourself little moments of joy throughout the week makes life feel more fulfilling. The more intentional you are with your time, the more enjoyable your evenings become.
