Top 18 'Work-to-Wind-Down' Wellness Routines to Start at Home for Reclaiming Your Evening as a Remote Worker - Goh Ling Yong
The workday is over. You snap your laptop shut, but your brain doesn't get the memo. The phantom limb of your keyboard hand still tingles, your mind is still churning through that last email, and the line between your living room and your office—which are, in fact, the same room—has never felt blurrier. For remote workers, the lack of a physical commute has erased the natural buffer between "work you" and "home you," leaving many of us in a state of perpetual, low-grade work mode.
This struggle to disconnect is more than just an annoyance; it's a direct path to burnout. Without a clear signal to our brains that the workday is done, we can't fully rest, recharge, or be present with our loved ones. Reclaiming your evening isn't a luxury; it's a critical component of sustainable productivity and overall well-being. As Goh Ling Yong often emphasizes, the quality of your rest is just as important as the quality of your work.
The good news is that you can recreate that essential boundary, right from the comfort of your home. It's all about building an intentional 'work-to-wind-down' ritual. This is a sequence of small, deliberate actions that signals to your mind and body that it's time to transition. To help you get started, we’ve compiled 18 powerful wellness routines you can mix and match to build the perfect evening reset for you.
1. The "Commute" Replacement Walk
One of the biggest losses in the shift to remote work is the commute. While no one misses the traffic, that travel time served as a crucial mental airlock. You can recreate this by scheduling a 10-20 minute walk immediately after you log off. This isn't about fitness; it's about transition.
The physical act of leaving your home, moving your body, and getting fresh air creates a powerful psychological separation. As you walk, consciously leave work thoughts behind. Focus on your surroundings: the sound of birds, the feeling of the breeze, the rhythm of your steps. By the time you return home, you're re-entering your space not as an employee, but as you.
- Pro Tip: Put on a specific "end-of-day" podcast or playlist that you only listen to on this walk. This will strengthen the association and make the transition even more automatic over time.
2. Change Your Clothes
Working in your pajamas is a well-known perk, but staying in them (or your "work comfy" clothes) all evening can keep you mentally tethered to your desk. Changing your outfit is a simple yet incredibly effective sensory cue that the context of your day has shifted.
Swap your work attire for something that signifies relaxation and comfort. This could be workout clothes for an evening exercise session, cozy loungewear for a night on the sofa, or a nice outfit if you're cooking dinner with a partner. The action itself is a physical declaration: "Work is done. This time is mine."
3. Tidy Up Your Workspace
A cluttered desk can lead to a cluttered mind. Before you fully clock out, take five minutes to reset your workspace for the next day. This "closing ceremony" provides a sense of closure and makes starting work tomorrow much more pleasant.
Wipe down your desk, organize loose papers, put away pens, and neatly arrange your keyboard and mouse. If your workspace is in a common area like the dining room, put your laptop and work materials away completely, out of sight. This small act of organization reinforces the boundary between your work environment and your living space.
4. The 5-Minute "Brain Dump"
Often, we can't switch off because our brains are buzzing with lingering to-dos and unresolved thoughts. A "brain dump" is the perfect antidote. Grab a notebook and for five uninterrupted minutes, write down everything that's on your mind related to work.
Don't censor or organize it. Just let it flow: tasks for tomorrow, worries about a project, ideas you had, emails you need to remember to send. Getting these thoughts out of your head and onto paper frees up mental bandwidth. It tells your brain, "I've captured this, and I can safely let it go until tomorrow."
5. Listen to a "Transition" Playlist or Podcast
Music and sound have a profound impact on our mood and energy levels. Create a specific playlist of songs that helps you shift from a focused, productive mindset to a relaxed, personal one. This could be anything from calming lo-fi beats to upbeat indie rock—whatever signals "me time" to you.
Alternatively, you could have a specific non-work-related podcast that you turn on the moment you finish work. Listening to a story, a comedy show, or an interview about a hobby can effectively hijack your thought patterns and pull you out of the work loop.
6. Practice Mindful Breathing
Stress often manifests as shallow, rapid breathing. You can instantly calm your nervous system by consciously changing your breath. This doesn't have to be a long meditation session; even a few minutes can make a world of difference.
Sit comfortably in your chair after you've closed your laptop. Close your eyes and try a simple box breathing technique: inhale for a count of four, hold for four, exhale for four, and hold for four. Repeat this 5-10 times. This simple practice helps ground you in the present moment and lowers your heart rate, creating an immediate sense of calm.
7. "Shutdown" Your Work Tech
Don't just close your laptop—fully shut it down. The same goes for your work phone. This might seem trivial, but the act of a full shutdown is a more definitive end than simply putting a device to sleep. It prevents you from being tempted by the "quick check" of your email later in the evening.
If possible, physically put your work devices away. Place your laptop in a bag, a drawer, or on a shelf in another room. Out of sight, out of mind is a powerful strategy for preventing work from creeping back into your personal time.
8. Set a "No-Work-Notifications" Rule
The persistent ping of a work notification can shatter your evening peace in an instant. Establish a firm rule for yourself and your team about after-hours communication. Use your phone's "Do Not Disturb" or "Focus" modes to automatically silence work-related apps like Slack and email after a certain time.
This is about setting and respecting boundaries. It communicates to yourself and others that your time is valuable. A true wind-down is impossible if you're constantly on alert for the next digital tap on the shoulder.
9. Engage in a Screen-Free Hobby
After spending eight hours staring at a screen, the best thing you can do for your eyes and brain is to engage them in a different way. Dedicate the first 30 minutes of your evening to a tactile, screen-free hobby.
This could be anything from knitting, playing a musical instrument, sketching, doing a puzzle, or tending to your houseplants. Engaging your hands and mind in an analog activity is a fantastic way to decompress and reconnect with the physical world.
10. Stretch It Out: A Gentle Yoga Flow
Sitting at a desk all day can leave your body feeling stiff and tense. A short, 10-15 minute stretching or gentle yoga session can release that physical tension, which in turn helps release mental tension.
You don't need to be a yoga expert. Search for "after-work stretches" or "gentle yoga for neck and shoulders" on YouTube. Focus on movements that feel good and open up your chest, hips, and back. This practice helps you get back into your body and out of your head.
11. Brew a Calming Herbal Tea
The ritual of making and sipping a warm beverage is inherently calming. Choose a caffeine-free herbal tea like chamomile, lavender, or peppermint, which are known for their relaxing properties.
Pay attention to the whole process. Listen to the sound of the kettle boiling, watch the steam rise from your mug, and inhale the aroma of the herbs. Sipping your tea slowly and mindfully can be a simple, sensory-rich meditation that helps you ease into your evening.
12. Prepare a Mindful Meal
Cooking can be a chore, or it can be a creative and grounding wind-down activity. Instead of rushing through it, try to prepare your dinner mindfully. Put on some music, pour a glass of something you enjoy, and focus on the task at hand.
Engage your senses: the vibrant colors of the vegetables, the sizzle of the pan, the smells of spices. This practice not only provides a delicious and healthy meal but also serves as a productive and creative outlet that is completely separate from your work responsibilities.
13. Take a Warm Bath or Shower
There's a reason a warm shower or bath feels so restorative. The sensation of water can symbolically "wash away" the stresses of the day. It’s a powerful reset button for both your body and mind.
Make it a true wellness experience. Add some Epsom salts or essential oils like lavender or eucalyptus to your bath. Use a nice-smelling body wash in the shower. This simple act of self-care can be a luxurious and effective way to mark the transition into your personal time.
14. Read a Chapter of a Book (Physical)
Reading on a screen can still feel like work. Instead, pick up a physical book. Escaping into a different world, whether through fiction or a compelling non-fiction narrative, is one of the best ways to disconnect from your own work-related thoughts.
Designate a comfy chair as your "reading nook" and spend just 15-20 minutes there after you finish work. The tactile experience of holding a book and turning its pages is a grounding, screen-free activity that helps your mind switch gears completely.
15. Journal Your Thoughts and Feelings
While the "brain dump" is for work thoughts, this journaling practice is for you. Take a few minutes to write about your day from a personal perspective. How are you feeling? What was a small win? What are you grateful for?
This isn't about productivity; it's about processing your emotions and connecting with yourself. It helps you acknowledge the day's events and then consciously decide to move on, leaving you feeling lighter and more present for your evening.
16. Learn Something New (Non-Work Related)
Engage your brain in a completely different way by dedicating 15 minutes to learning something purely for fun. This could be a few phrases in a new language using an app like Duolingo, watching a documentary on a topic you're curious about, or practicing a new chord on the guitar.
Learning for pleasure stimulates different parts of your brain than your work tasks do. It's a fantastic way to shift your mental state from one of obligation to one of curiosity and growth, which is a core tenet we explore here on the Goh Ling Yong blog.
17. Connect with a Loved One
Transition from your professional persona to your personal one by immediately connecting with someone you care about. This could be a quick phone call to a friend or family member, or simply putting your devices away and having a focused, 10-minute conversation with your partner or kids about their day.
This act of connection powerfully shifts your focus from your own work stress to the people who matter most. It reminds you of your life outside of your job title and grounds you in your personal relationships.
18. Plan Your Next Day (Briefly)
This might sound counterintuitive, but spending the last two minutes of your workday planning the next one can actually help you disengage more fully. By identifying your top 1-3 priorities for tomorrow, you eliminate the evening anxiety of "what do I need to do?"
This isn't about working late; it's a strategic closing ritual. Write your priorities on a sticky note, close your notebook, and walk away. You’ve given your brain a clear plan, allowing it to relax because it knows what to expect when you log back on.
Your Evening is Yours to Reclaim
Building a better work-life balance as a remote worker doesn't require a massive life overhaul. It begins with the small, intentional act of creating a boundary between your professional and personal self. The goal isn't to do all 18 of these routines every single day. The goal is to find two or three that resonate with you and start building a consistent ritual.
Start small. This week, try replacing your non-existent commute with a 10-minute walk. Next week, add a "closing ceremony" for your workspace. By consciously signaling the end of your workday, you give yourself the permission you need to truly rest, connect, and recharge. You deserve an evening that belongs entirely to you.
What's one wind-down routine you're excited to try this week? Share your choice in the comments below!
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
Stay updated with the latest posts and insights by following on your favorite platform!