How to Relax: 20 Simple Ways to Unwind After a Long Day

After a long day, choose something that fits what you need—maybe a quiet moment, gentle movement, something you enjoy, or just being with someone. Use whatever time you have, whether that’s a couple of minutes to sit or half an hour away from work.

You finish dinner but still find yourself thinking about how to reply to an email. When you check your phone, there’s another message to answer. Even sitting down can feel like you’re just waiting for the next task.

A complicated evening routine might not appeal to you right now. The ideas below offer simple ways to start relaxing, along with a 30-minute wind-down plan you can adjust to suit your needs.

What would help you wind down at the moment?

Before choosing an activity, think about what’s really making your evening hard. A noisy room is a different challenge than feeling lonely or having an unresolved decision.

If you notice…	You could start with…	Time to set aside
Too many demands on your attention	Pause nonessential notifications, idea 3	About 2 minutes
An unfinished work task following you home	Write tomorrow’s first step, idea 4	About 2 minutes
You want a familiar, quiet activity	Read a few pages, idea 11	About 10 minutes
You have been sitting for hours	A comfortable walk or change of position, idea 9	About 10 minutes
You want company	An unhurried catch-up, idea 18	About 30 minutes

These are just ideas to help you plan. The suggested times show how long you might spend on each activity, but your mood may not change right away. Feel free to stop, switch activities, or continue another day.

How to relax when you have about 2 minutes

1. Make your seat more comfortable

Sit back from the edge of the chair, support your back, or find a position that feels best for you. Put down anything you’re holding. Notice if a small change, like moving a cushion or loosening tight clothes, helps you sit more comfortably.

2. Notice three ordinary details

Look around and name three neutral things you see, like a fold in a curtain, the shape of a handle, or a patch of light. If looking feels uncomfortable, focus on a sound or a texture instead. Our grounding exercises guide offers more ways to shift your attention outward.

3. Pause nonessential notifications

Mute a noisy chat, close a news app, or put your phone out of reach for a little while. Keep alerts on for anything important. Choose one boundary that works for you instead of trying to disconnect from everything at once.

4. Write tomorrow’s first work step

Leave a quick note about where to start tomorrow, like “Open the draft and check the figures.” Save your work and close the file. You don’t have to finish everything before stopping.

5. Name the practical need

Ask yourself, “Am I hungry, uncomfortable, thirsty, or trying to do too much at once?” If you notice a clear need, take care of it. You don’t have to relax before dinner or before asking someone to help with a task.

6. Change one thing in the room

Turn off extra sounds, move away from a bright screen, or open a window if it feels good and safe. Change just one thing, then leave it. The goal is to make space for a break, not to redo the whole room.

Ways to unwind in about 10 minutes

7. Try gentle, unforced breathing

Sit comfortably and let your breath move at a natural pace. If counting helps, count gently as you breathe in and out, but don’t worry about reaching a certain number. The NHS breathing guide suggests breathing gently for at least five minutes. If focusing on your breath feels uncomfortable, it’s okay to skip this exercise.

8. Try a small muscle-release exercise

If it feels okay, gently tense your hands, then let go and notice the difference. You can try another muscle group if you want, or just keep your hands relaxed. Avoid any areas that are painful or injured.

Progressive muscle relaxation, as described by the NCCIH, means tensing and then relaxing different muscle groups. This is just a quick example, not a full program.

9. Take an easy walk or movement break

Choose a familiar route and a comfortable pace. You could also just move around indoors or change position if you’re seated. Don’t worry about distance or step targets during this particular break, just see whether you enjoy the movement itself.

10. Listen to a few chosen songs

Pick two or three tracks before you press play so you don’t spend the break scrolling around. Listen at a comfortable volume. Familiar music is one option but quiet may be the way to go after a day full of sound.

11. Read something you want to read

Choose a short chapter, a poem or a few pages from a book you know well. Keep it completely separate from any material you’re going to have to study or assess. Just stop at a useful point rather than making the break into another piece of work you have to read.

12. Have a comfortable shower

Use a temperature that you’re comfortable with and just go about it in the normal way. If a shower is too much of a bother then a quick wash of the face or just changing into some fresh clothes may be the thing you’d prefer. You don’t need any special products at all.

13. Enjoy a drink away from your tasks

Sit somewhere other than your workstation and leave messages alone while you drink. Water is enough. If you prefer tea and are avoiding caffeine in the evening, our guide explains whether chamomile tea has caffeine and why blends need checking. Tea is optional, not a requirement for relaxation.

14. Put a few thoughts on paper

Write down what’s currently occupying your thoughts. Then decide whether that entry requires action, some kind of help or just another time to consider it. You could also simply record something mundane. Our journaling ideas range from quick observations and creative prompts to practical decision pages.

15. Sketch without making a finished picture

Draw a cup, a plant, a loose pattern etc. Use whatever pen or pencil you’ve got nearby. If drawing is really putting you off, just go ahead and colour in a bit or arrange a few puzzle pieces. It can be left completely unfinished.

What can you do in about 30 minutes?

16. Spend time somewhere you enjoy

Just sit in a garden, go to a local green space or pick a nice comfortable spot by a window. Think about the weather, the access and the effort of getting there. Staying right close to home may well give you more time to actually enjoy the break.

17. Return to an easy hobby

Knit a few rows, work on a model, play an instrument, look after a plant etc. Pick something you’re already familiar with and can get started on. Just lay out what you need as you won’t have the time to spend on preparation and cleanup.

18. Arrange an unhurried catch-up

Ask them if they have time for a call, a walk, just to sit together. Say what you’d like to do: “Shall we talk about something other than work?” or “Would you be able to just listen for a few minutes?” Company doesn’t necessarily mean arranging some big outing.

19. Make something simple for pleasure

Either prepare a familiar snack or something to make if making things is one of your pleasures. Pick something with a few steps and a clear end point. If cooking is already going to take up most of your day then go for something else entirely.

20. Leave a stretch of time unassigned

Just set aside a short period of time without any productivity objective. You could just sit, you could look out of the window, you could change your mind about what you’re going to do. Wherever possible keep the core responsibilities covered and then simply don’t fill that space just because it’s empty.

A flexible 30-minute evening wind-down plan

This is an example of how you might combine a few of the choices, not a tested routine or a guarantee that you’ll fall asleep as a result. It’s the sort of thing you’d use if you wanted to just transition out of a busy evening.

Minutes	What to try	An easier adjustment
0–3	Save unfinished work and note the next step	Write one line and close the file
3–8	Attend to comfort and set out anything essential for tomorrow	Change clothes or prepare one item
8–23	Choose one quiet activity: reading, music, or a familiar hobby	Spend five minutes on it instead
23–30	Put the activity aside and leave a little quiet space	Sit comfortably for a minute before moving on

If you’re approaching bedtime, keep the environment conducive to sleep rather than commencing another demanding activity. NHLBI’s healthy sleep guidance recommends a period of quiet prior to bed and that you avoid bright screens and vigorous exercise in the hours before bed. They also advise against alcohol consumption before bed and point out that caffeine can have an effect on sleep.

You can reduce it down to five minutes: one minute to close work, one minute to attend to comfort and three minutes for an activity you enjoy. If you’re working shifts then adjust the timing to your main sleep period rather than to the conventional evening clock.

What if you do sit down and still can’t relax?

What’s happening? Just observe it without immediately throwing in any more techniques. Are you uncomfortable? Are you waiting for a reply? Is there something you’re concerned about that requires a practical decision?

For instance someone waiting for a critical update may find a quiet room quite the challenge. A familiar task with their phone in hand is probably a better fit than attempting to meditate with the notifications all off. The right choice is very much situation dependent.

Relaxation won’t eliminate an unsafe environment, an unmanageable workload or a lack of support. Make a note of the change or support you require alongside any short break you take.

Some people find that they become more anxious when they’re focusing inwards. NCCIH notes that relaxation techniques can occasionally give rise to adverse experiences such as increased anxiety or intrusive thoughts. If an exercise is making things worse then stop it. You could opt for an activity that involves looking outwards, talk to someone you trust or ask a professional to help you to find an appropriate approach.

Do you need a daily relaxation routine?

A familiar practice can be easier to return to than choosing something new every night. The NHS recommends regular practice for its breathing exercise, while NIMH’s self-care guidance includes scheduling enjoyable activities and staying connected with supportive people.

Pick one thing that fits in a gap in your day. That could be reading after dinner or listening to music after you’ve finished your shift. Do it and then see if you want to keep it. Missing an evening doesn’t create a backlog of relaxation you can catch up on.

When would you need to see a professional?

Speak to a GP or a qualified mental health professional if stress, anxiety or sleep problems are ongoing and having a detrimental effect on your daily life. The NIMH recommends seeking help for any severe or distressing symptoms that are persisting for two weeks or more; if there is any concern at all it is important to get it looked at as soon as possible. Relaxation techniques can be used in conjunction with care but they are not a substitute for assessment and treatment.

This is a general wellbeing article and not medical advice. You should not assume that new or worsening physical symptoms are due to stress. If you have new chest pain, are passing out or experiencing severe breathing difficulty then you should seek urgent medical help.

Urgent support: if you’re in any immediate danger or you’re unable to look after yourself at all then please contact your local emergency services or go to the nearest A&E. Ask someone you trust to stay with you whilst you get the help you need.

For tonight just go for the smallest break that would be welcome. Put the book within reach, ask for the call or close the file with a note for tomorrow. That’s where you can start.

Sources

1. NHS. Breathing exercises for stress. Gentle, unforced breathing and regular practice.
2. NCCIH. Relaxation Techniques: What You Need To Know. Progressive muscle relaxation and possible unwanted experiences. The 20 activities are not presented as equally studied interventions.
3. NHLBI. Sleep Deprivation and Deficiency: Healthy Sleep Habits. Quiet time before sleep, light, caffeine, alcohol, and sleep-environment guidance.
4. NIMH. Caring for Your Mental Health. Enjoyable activities, supportive connection, and professional-help guidance.