6 days Ago By Ranyechi Udemezue
Whether you work a traditional nine-to-five in an office, have flexible working hours or are a full-time mum, it can be difficult to properly down tools and unwind. According to wellbeing coach and author of Decisions That Matter , Adrienne Adhami , it’s important to establish physical but also symbolic boundaries between our work and personal lives. In the digital age, it’s all too easy to forget to log off from work platforms and disconnect.
“For so many people, 24 hours just blur into one, from the moment they open their eyes until they go to bed,” Adhami shares. Establishing a clear-cut evening routine – a five-to-nine, if you will – that creates a separation between your work and home life, can help to combat this. Have a clear “off” switch Implementing this could be as simple as taking your make-up off and having a shower as soon as you get home.
Adopting your own evening relaxation practices “signals to your mind and body that it’s time to stop work and transition into the next part of the day”, says Adhami, who uses this approach herself. “I love feeling like I’m taking off the day, washing off the [metaphorical] mask and any kind of stress.” If you’re not into showering at night, you could opt for taking off your jewellery and changing into comfortable loungewear, which will help your mind to delineate between a space of relaxation and the office environment.
Have a third space “A third space is a place that differs from both your home and work environments,” Adhami explains. Cinemas, parks, gyms, swimming pools, spas, museums, libraries and churches can all count as third spaces. These venues can provide an essential mental separation from the pressures you might be juggling, and give you a space to just breathe, relax and unwind.
Third spaces can be essential for bolstering our “creativity, sense of individuality and identity – a reminder that you can love your work but ultimately, you are not your work”, says Adhami. Finding the right third space for you can help you to intentionally maximise and enjoy your time away from work, without resorting to sitting in front of the TV every single weeknight and then hopping straight into bed. Take advantage of the summer Lighter evenings can give us a much-needed boost of serotonin and help us to feel more energised.
Our circadian rhythm also readjusts at this time of year, and naturally, we won’t feel ready to sleep while it is still bright outside. This is the perfect opportunity to fit in outdoor activities after work during the week, be it a walk by yourself for some peace and quiet, playing tennis with family, or heading to the lido. “Getting outside for some fresh air, away from the desk – wherever it might be – is an effective signal that your work is done for the day, and it’s time to move onto something else, before you head to sleep,” Adhami explains.
Create rituals “Scent is such an important sensory experience, and it can evoke memories and phenomena known as upregulation or downregulation – the increase and decrease of receptor sites within the body,” says Adhami. Creating an evening ritual involving a specific perfume, shower gel, candle or room spray that you love can “help you build a pattern of recognition that prompts you to rest and relax”, she adds. “Personally, I have a candle called Happiness from Neom.
“When I light that scent in my front room and everything has been tidied away, I’m reminded that this is my space, which is so important when I want to unwind at the end of the day,” she shares. “I also only use a specific shower gel in the evenings to downregulate.” Pay attention to your nutrition Adhami advises “being very intentional about what you eat” during your five-to-nine.
“It’s easy to neglect your nutrition during the week if you’ve been really busy and running on stimulants such as caffeine – you might find that you get home and you feel really dehydrated and lethargic.” It’s worth taking a moment to reflect and prioritise what your body really needs. When prepping your meals, “focus on reaching for foods high in fibre and protein which will help you feel energised, as well as maintaining a balanced diet and absorbing important essential nutrients,” Adhami shares.
“Try not to grab snacks that are high in sugar and salt as soon as you get home, as that can be the last thing that your body needs.” Also avoid eating too late, so that you can comfortably digest your food before you go to sleep. Prioritise sleep A good night’s sleep is the final key part of an effective five-to-nine routine.
For many, this is as simple as investing in “a blackout blind, or sleeping with a nice eye mask on”, says Adhami. “In fact, I put an eye mask on pretty much every night. From a sleep science perspective , sleeping in pitch black darkness versus with light really does impact the quality and the depth of your sleep.
” In the summer, if your room is bright and hot, switch out your duvet (consider a lighter cotton), and make sure that your mattress is as cool as possible..
