Because doomscrolling isn’t real rest and your brain deserves better
The workday is over, but your mind’s still spinning. You sit down, open your phone, and suddenly it’s 90 minutes later and you’ve read everything from celebrity drama to 15-second productivity hacks—and somehow feel more tired than before.
The truth is, relaxing and scrolling are not the same thing. If you’re craving real decompression that recharges your brain and body, here’s how to make the after-work hours actually feel like a break.
1. Create a Shutdown Ritual (So Work Stops When It’s Supposed To)
Before you can truly relax, your brain needs closure. Give your workday a definite ending. That could look like:
- Writing tomorrow’s top 3 tasks
- Closing all tabs and logging out of work apps
- Physically stepping away from your desk
Once your brain knows the workday is done, it’s easier to stop mentally revisiting Slack threads and unfinished emails while you’re trying to relax.
2. Replace the Scroll with Something That Anchors You
Instead of defaulting to your phone, fill the first 15–30 minutes after work with something intentional. A few simple, screen-free swaps:
- Take a walk around the block while listening to music or nothing at all
- Brew tea and sit somewhere not facing a screen
- Stretch or do light yoga while your mind decompresses
- Read 5 pages of a book—something that’s not about work or self-improvement
Doing something physical and intentional tells your nervous system: it’s safe to slow down now.
3. Cook a Simple Meal Without Rushing
Cooking can be a surprisingly soothing ritual when you’re not rushing or multitasking. Put on a playlist or a podcast and take your time with the chopping, stirring, or simmering. It’s a low-pressure way to move your body and be present in your senses—without a screen.
Pro tip: use this time to not talk about work. Let your brain shift gears.
4. Get Outside, Even Briefly
Natural light, fresh air, and movement—especially after being indoors all day—can dramatically improve your mood and help you mentally reset. Even just 10 minutes outside can reduce stress, regulate your circadian rhythm, and lower the urge to check your phone.
If you can’t do a full walk, just sit on your steps, porch, or balcony and look up.
5. Journal the Junk Out of Your Head
If you’re still mentally buzzing, try a 5-minute brain dump. Write down what’s stressing you, what went well, what’s still bothering you. You don’t need to be eloquent. Just clear space in your head so it doesn’t follow you into the rest of your night.
This can be especially helpful if work tends to leak into your personal time.
6. Reclaim Boredom
If you’re uncomfortable doing nothing, you’re not alone. But learning to sit in stillness—even for 5 minutes—can rewire your brain to stop seeking constant input. Try lying on the floor. Try staring out a window. Try existing with no agenda.
The goal isn’t productivity—it’s peace.
7. Set a No-Scroll Zone in the Evening
Choose a consistent hour where your phone is off-limits. Maybe it’s dinnertime. Maybe it’s the hour before bed. Let that time be for your thoughts, your people, or simply your rest.
You don’t need to earn this break. You just need to protect it.
Relaxation Should Feel Like a Reset—Not a Distraction
You work hard. You carry a lot. And you deserve a version of rest that actually fills you back up. It doesn’t have to be elaborate. It just has to be intentional. Step away from the screen, breathe deeper, and give your mind the kind of break that feels like relief, not escape.