3 Things to Do After Work to Improve Mental Health

• After 5 p.m., get your body moving, spend quality time with others and give your mind a chance to relax.
• Relieving stress lowers the body’s stress response, supports sleep and boosts both physical and mental well-being.
• Limit screen time, soak up morning light and enjoy a nutrient-dense diet to further strengthen mental health.

Once the workday ends, most of us finally get a moment to breathe. But instead of truly decompressing, it’s easy to slip into habits that don’t actually restore our mental health—like doomscrolling, answering “just one more” email or zoning out in front of the TV. Experts say the hours after 5 p.m. are a key window to rebalance your body and mind, helping you manage stress, regulate emotions and set the stage for better sleep.

“Habits and mental health have a bidirectional relationship—our mental health influences the habits we engage in, while at the same time, the habits we engage in influence our mental health,” explains Lara Barbir, Psy.D. “When done consistently, lifestyle factors like exercise, quality sleep, stress management and nutrition all interact and affect each other.”

So, what’s the best way to support your mental health once you’ve clocked out for the day? Here are three science-backed habits that mental health experts recommend adding to your evening routine.

1. Move Your Body to Transition out of “Work Mode”

After hours of sitting at a desk or rushing from one task to another, your body and mind need a signal that it’s time to shift gears. Physical movement is one of the simplest and most effective ways to do that.

“I would particularly emphasize some form of movement because we are wired to move much more than we actually do in the modern day,” says Barbir. “It really benefits our mental health.” A 2025 review found that taking approximately 7,000 steps per day—even below the traditional 10,000-step goal—was associated with improved markers of physical and mental well-being.

Movement also triggers the release of the body’s natural mood boosters, called endorphins, and helps lower stress hormones like cortisol. Whether it’s a brisk 20-minute walk, a gentle yoga flow or stretching while listening to music, the key is to choose something enjoyable enough to look forward to each evening.

Barbir adds that this transition ritual helps shift you from “doing mode” to “being mode,” making it easier to relax and reconnect with yourself after a demanding day.

2. Connect with Others (or Yourself)

Humans are social creatures, and feeling connected is essential for mental well-being. Yet after a long day, many people isolate themselves without realizing it. “We all have the need to feel a sense of belonging, so connecting with loved ones is a necessity that can also help us de-stress,” says Barbir. 

Caroline Leaf, M.S., Ph.D., agrees that spending quality time with others is vital for emotional regulation and long-term resilience. “After leaving work, I personally love bonding with family through cooking meals, playing board games, watching movies and chatting about life.”

Research helps explain why these connections are so meaningful. Loneliness is now recognized as a major public health concern and a strong predictor of early mortality and poor mental health. Experts believe loneliness acts as a chronic stressor, overactivating the body’s stress response system and raising cortisol, which can contribute to both mental and physical illness. Interestingly, positive social interactions can counter this stress response by releasing comforting chemicals like oxytocin, often called the “love” hormone. These interactions may include hugging, eye contact, laughter or a quality conversation.

The good news? Even small, consistent efforts to connect—like a nightly phone call with a friend or sharing a walk with a neighbor—can help buffer against loneliness and lower stress hormones. Research also shows that practices encouraging self-reflection and self-compassion, such as journaling, can enhance mental resilience and emotional regulation, meaning that even when you’re physically alone, feelings of loneliness may be less intense.

3. Unwind Your Mind

Between deadlines, constant notifications and endless mental to-do lists, it’s no surprise that stress lingers long after the workday ends. That’s why creating space to intentionally calm the mind is essential for mental health.

Leaf suggests building in what she calls “thinker moments,” which are times when you switch off any external input and allow your thoughts to wander. “These moments give the brain time to rest and reboot, which is essential for both mental and physical health,” she says. Allowing your mind to drift during a quiet walk, shower or creative activity helps restore cognitive energy and strengthen problem-solving skills. 

Barbir also recommends incorporating reflective practices to release pent-up thoughts before bed. “Scheduled worry time is a cognitive behavioral therapy (CBT) intervention used for insomnia, and can help with anxiety and stress management,” she explains. “Over time, it can also improve sleep quality.” This might involve journaling your worries or jotting down tomorrow’s to-dos, then setting them aside to mentally close the day.

In the final 30 to 60 minutes before bed, both experts recommend stepping away from goal-oriented or screen-heavy tasks. Try stretching, meditating, reading or enjoying a soothing beverage as part of your nighttime routine. “Where your mind goes, your brain and body follow,” Leaf says. “So choose calm before bed.”

Other Habits to Support Mental Health

Beyond the three evening essentials—movement, connection and unwinding—experts say other small steps can make a big difference:

• Use Technology Mindfully. “Notice when you’re mindlessly picking up your phone to check social media, email or the news,” says Barbir. “Get curious about what’s going on within you that’s beneath that habit and, instead, learn to slow down and be present with yourself so you can find peace within you rather than somewhere external.”
• Get Outside. Exposure to natural light—especially in the morning—helps regulate your body’s circadian rhythm, which supports better sleep, increased energy and improved mood throughout the day. Spending time in nature also lowers cortisol and reduces symptoms of anxiety and depression.
• Prioritize Quality Sleep. Restorative sleep is essential for emotional regulation, stress recovery and mental clarity. Aim for consistent sleep and wake times and create a relaxing pre-sleep routine to help your brain wind down.
• Eat Brain-Healthy Foods. Focus on nutrient-dense, anti-inflammatory foods like fruits, vegetables, whole grains, fish, nuts and olive oil. These hallmarks of a Mediterranean-style diet are linked to lower rates of depression and anxiety.
• Get Professional Support. If you often feel anxious, down or have trouble sleeping despite healthy routines, consider checking in with a qualified mental health professional. Working with a psychologist, therapist or health care provider can help support your mental health long-term.

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Our Expert Take

Though your workday may end at 5 p.m., your mental health deserves care around the clock. Incorporating simple habits—like moving your body after work, enjoying a meal with family or journaling before bed—into your evening routine can make a real difference. Other daily choices also play a role: morning exposure to natural light, quality sleep and a brain-healthy, Mediterranean-style diet all have benefits for mental well-being. By weaving small, intentional habits after your workday, you can build a more resilient mind and set the tone for a relaxing, stress-free evening.