I get the struggle. You’re either commuting home after work or like me, you slam your laptop shut at 5pm feeling drained, overwhelmed, or stuck in a cycle of burnout.

You are not alone. Work takes 40+ hours of our week, so it’s natural to be almost consumed by it and wanting to be on the couch after work.

Trying to establish an after-work routine can be a lot, and that is totally okay! However, I know that having a routine after work can be nourishing. After all, you don’t want to let work drive the tone for your day. You want to fill your days with things that cater to your soul that also makes it easier to stick to.

This is why it’s important to build a sustainable routine that feels fulfilling to YOU, so you can go from exhausted to energized.

Redefine what “productive” means

When I say establishing a sustainable routine, I don’t mean filling up your calendar with XYZ. That’s right, give yourself permission to ditch the hustle mindset. You’ve seen it all over social media – rest is productive too. Finding ways to rest and let your soul chill can be meaningful and sets intentionality at the forefront. After all, a sustainable routine isn’t always about doing more, but rather, doing what matters. When work becomes the only thing you do that day, you may lose sight of the things that actually fill your cup.

Assess your energy levels throughout the day

Being intentional also means assessing your energy levels.

When do you feel most energized? What activities drain or recharges you? Being mindful of your energy levels also helps you appropriately designate time to certain activities.

For example, I know I am in a slump around 3pm, so I try not to have any work calls unless necessary. Once it hits 4-4:30pm, I slowly start making a to-do list for the next day, get dressed for the gym, and get my butt down there to at least start with a 20 min walk for a burst of energy.

Additionally, if you have an active cycle, track where you are! Follicular is all about energy whereas luteal is all about chill vibes. Understanding your cycle means giving yourself kindness and grace to navigate your varying energy levels.

Start small

Like I mentioned, I don’t believe in jam-packing your schedules. After all, we are humans, not robots! Be kind to yourself, okay? I personally focus on 1-2 habits. I focus on movement after work not only to focus on my physical health and to ensure I get movement in after being sedentary all day, but movement truly fuels my mental health. A simple desk or floor stretch is also a great small step as well as journaling or doing an “end-of-your-work-day” dance party.

I mean, Gasolina is on my top 5 each year for a reason *wink wink*

But seriously, this is cliche, but give yourself permission to embrace progress > perfection.

For example, if you’re new to incorporating movement to your routine, the idea of committing to an hour workout after work may be daunting. Start with 15-20 mins of movement and see where that takes you.

Mindfully transition after work to personal time

I am a huge believer in mindfully transitioning from work to personal time, especially if you’re working from home and need help differentiating the vibes in your space. This “buffer” signals to your brain that oh, it’s time to turn your brain off from work and focus on whatever you want to do.

For example, movement (ie. a walk) can be that buffer or taking a nice shower. I also love some light yoga flows, tapping, or breathwork to ease into my personal time.

What joyful activities can you add?

Instead of adding tasks to your routine, how can you make space for activities that genuinely bring you joy? Is it reading? Crocheting? Blogging? Gardening? Painting by numbers? Catching sunsets? Calling a loved one?

Whatever it is, look at your routine as something you are excited for – reframing it as something you get to do rather than you have to do.

Set boundaries after work

Raise your hand if you’ve fallen victim to “just one more work email” or “let me just check my work phone real quick.” Here’s the thing – the work will always be there. Your inbox will always have unread messages. You can either be married and drained to your inbox OR you can set boundaries, acknowledge that you will address things the next day, AND prioritize joyful activities filling up your cup!

Easier said than done, I know, but emotional boundaries are just as important. Slamming your laptop shut doesn’t do much if your brain is still pondering over the work day. Release stress through doing a few mindfulness practices.

Be flexible and kind to yourself

And lastly, these routines shouldn’t feel like they’re set in stone. Life happens. Be ready to adapt to things that may arise and throw you off your schedule… and be okay with being flexible. Pivot without guilt. Swap in activities that feel more aligned to your energy levels and how your day went. It’s alright as long as you continue to prioritize daily doses of joy to remind you that you are more than your work.

You are you, and that is truly a beautiful thing. Give yourself compassion, and celebrate progress!

What is one small habit you’ll add to your after-work routine this week? I’d love to hear!!