5 Science-Backed Ways to Unwind After Work

One of the biggest problems with working remotely, is that it's so hard to wind down once you finally log off.

And it sucks because you just went through hours of working your butt off, but instead of feeling done, your brain is still whirring with everything you need to do. Even worse, your shoulders ache, and you can’t shake the mental loop of what’s waiting tomorrow.

So how do we get past this?

How can we relax when we close the laptop, and not carry that stress into tomorrow and the next day until we eventually burn out?

Well, the good news is there are a few things you can try. (All backed by science!).

So let’s get into them…

Step #1. EOD brain dump

The problem with working at home (or simply having a stressful job) is it's hard to shut your brain off from thinking about everything.

One of the easy ways to disconnect (and this is also backed by science), is to simply spend 5-10 minutes at the end of the day, writing out everything that needs to be done and then organizing it for tomorrow.

It might seem like it's going to bring it all up and make it more stressful, but in reality it helps you put it all on the page and then you can forget about it for now. 

Better still, it helps you feel like you’re in control and can take action. This helps then remove the anxiety and close those “open loops”, because you know you’ll deal with them tomorrow instead.

Step #2. Run a full-body scan

Once you’ve done that, it’s time to relieve some of the tension that you might be carrying without even realizing. All those hours sitting at a desk can cause tight shoulders, wrist ache, or even a tight jaw if it's been a stressful day!

So what can we do? 

Well, ideally you’re getting up and moving around every 30 minutes so you can get some movement and release some stress. 

However, let’s be honest..

That usually happens on the good days when everything is under control and not the long ones right? So here’s something you can add on at the end of the day after you’ve planned out tomorrow's tasks.

All it takes is to simply sit up straight, and mentally scan yourself. 

• Where are you tight or aching? 

• What tension are you holding that you can let go off? 

• Are you slumping and making your shoulders and neck ache? 

• Can you sit up straighter and just release this for a moment?

It seems very new age and woo woo, but by making yourself aware of where you’re holding the stress, you can then help yourself to release it.

Again, such a small thing but it can help then loosen up any niggles.

Step #3. Digital detox

Your brain isn’t built to process an endless stream of inputs, which is why the last thing you should do after a day in front of a screen, is then immediately sit in front of another larger or smaller mobile screen.

The reason being is your dopamine and other levels are currently low, so it's very easy to sit and do nothing, without actually relieving any stress. Your reward centers are all out of whack!

That doesn’t mean you can’t watch the new Stranger Things. 

But instead of clicking it on right away, do a quick digital detox instead. This can then help level everything back out and help you get refocused, and be far more motivated and stressed.

All you need is 15-30 minutes without a screen, which is why I recommend combining this with a short walk. This way you’re out and moving, and you’ll actually start to mentally recharge. 

It doesn't need to be huge, 15 minutes each way is fine. You don’t need a gym, just a path or take a walk around the block. Skip the car for now and leave the phone at home.

This is a great way to help trigger your brain that the day has ended.

Step #4. Reset your nervous system

But what if you can’t go for a walk? Or what if you’re still feeling a little stressed about things?

In that case, I highly recommend you take another 15 minutes and give meditation a try.

Multiple studies have shown that the benefits of mediation are huge:

• It activates your body’s natural “rest and digest” mode.

• Reduces stress reactivity while strengthening focus and memory.

• Improves cognitive flexibility and your ability to switch tasks smoothly.

In fact, regular meditation has been shown to physically change the brain, reducing stress centers and strengthening areas tied to learning and calm focus! 

Crazy right?

So how do you get started? Well, I’ve written a few guides on this, and there’s a few apps you can try. Or better still, you can check out my guided meditations here at ZTM:

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There are meditations on there for all different activities.

• Calming stress before an interview

• Helping to focus

• Removing anxiety during a long code bugging session

• And much more!

All you need to do is hit play and I walk you through it all and follow along. Before you know it, the 15 minutes are up and you’ll feel calmer and more relaxed. 

I actually just recorded a brand new  “Coder’s Reset Meditation” that you can check out that ties into exactly what we’re talking about in this article. 

If you’re a ZTM member, then you already have access to this course and all new meditations as part of your membership. And if you're not, then it's one more good reason for you to join!

Give meditation a try for a few days and you’ll be blown away by your drop in stress levels, and your improvement in daily tasks. It’s almost like a cheat code for high performance.

Step #5. Gratitude check to shift your perspective

When your day is dominated by emails, deadlines, and to-do lists, it’s very easy for your brain to  default to stress mode because you’re constantly in fight or flight and so everything seems stressful, even if it isn’t. 

In fact, if you’re stressed right now while reading this, I bet you’re thinking

“Gah, these all take so much time! I need to be de-stressed right now!”... 

This is because it’s hard to step out of the situation and start thinking clearly again. 

So how do we fix this?

Well, I’ve already covered a few things that should help, but one that works amazingly well is simply by being grateful.

Why? 

Well it seems like it wouldn't do anything, but it's very hard to hold two opposing emotions in your mind at once. 

So take 2 minutes and try to think what you’re grateful for each day:

• Maybe it's your family

• Your kids

• Something that went well 

• Perhaps someone's good health

• Or how your life has improved from this time last year

A big thing with new tech professionals is the increased stress and need to learn new things, sometimes caused by imposter syndrome due to large life changes. However, the income and lifestyle changes are huge compared to what most people are used to. 

So sitting and thinking about that for just 2 minutes (or literally anything you're grateful for) can then help stop that stress loop.

Gratitude flips that script.

• It boosts serotonin and dopamine (your feel-good chemicals)

• It builds resilience and helps you bounce back from tough days

• Improves sleep quality and overall mood

Honestly give a habit of gratitude a try. If nothing else, it helps you be more aware of all the awesome things you have going on! And that makes it a little easier to leave work until tomorrow and be more present.

It’s time to unwind!

So as you can see, although these methods seem simple, they can have a huge impact on your stress levels. Give them a try for just a week and I promise you’ll find it so much easier to unwind after work. Your dopamine and serotonin will balance out, you’ll sleep easier, and each day will be less effort.

The trick is to just show yourself some TLC, and take 30 minutes.

You don’t need to do them all either. Pick one or two, experiment, and create your own wind down sequence. The more consistent you are, the less burnout you’ll accumulate, and the sharper, calmer, and more creative you’ll feel tomorrow.