Are you a working mom who needs to come up with an after-work routine to reduce chaos? Creating a structured after-work routine can help moms unwind, recharge, and transition smoothly from work mode to home mode. This after-work routine will surely calm your nerves and create some structure.
Time to Transition from Work Life to Home Life
The first thing to do is give yourself 10-15 minutes to mentally shift gears. When You first get home, your brain is still in work mode. I use this time to prepare for work the next day. While my brain is still in work mode, I pick out my clothes for the next day, pack my lunch, and ensure everything I need is in my work bag. Doing this right away will make your morning go smoother and allow you to put work at the back of your mind. You won’t have to worry about it for the rest of the day.
After I get everything ready for work, I check Tomorrows schedule and to-do list. Make sur I have everything written down that I need to do tomorrow. Doing this now, allows me to put it at the back of my mind. I won’t have to worry about it for the rest of the day. If I don’t do this, I will be distracted and stressed out all evening thinking about everything that needs to be done.
Once I am done with that, I change my clothes. Changing out of your work clothes can symbolize the end of the workday and help you physically and mentally detach from your professional responsibilities.
Check-in with family
The next thing I do is check in with my family. Take a few moments to check in with your family. Ask about their day and share a bit about yours. Take this time to check bookbags, and help the kids with homework if needed. Spend some quality time with your children and partner. Engage in activities that you enjoy together, whether it’s playing a game, reading a book, or simply talking about your day.
Tidy up
Now that I had a little time with my family, it is time for some household chores. Allocate a specific amount of time for household chores such as tidying up, doing laundry, or dishes. I typically spend about 15 minutes doing this. You can involve your family members in these tasks to make them more manageable.
Having a clean environment is good for your mental health and wellbeing. Having a tidy space will allow you to relax better.
Meal Time
After doing some small chores, I check the Meal plan for that day. I already have dinner planned out and have everything I need to make it, thanks to meal planning on Sundays. (check out my Sunday Routine post to see how I do this).
Involve your family in preparing dinner together. This not only lightens your workload but also provides an opportunity for bonding. I like to teach my boys how to cook, so they will be prepared for adulthood. Then we enjoy a nourishing meal together as a family. Use this time to catch up, share stories, and enjoy each other’s company.
Me Time
By now, I have spent plenty of time with my kids, gotten the house cleaned up, and made dinner. Now it is time to focus on me. Dedicate some time for self-care activities that help you relax and recharge. This could include taking a warm bath, practicing yoga or meditation, reading a book, or indulging in a hobby you enjoy.
Exercise
My self-care routine includes a 20-minute workout using the Better Me app. This app is awesome because every day it gives me a suggested workout. If I don’t like that one, I can chose another. They have tons to choose from. Exercising has so many benefits. Not only does it help me stay in shape, but it is also good for my mental health. Evening workouts can serve as an effective way to relieve stress accumulated throughout the day. Physical activity releases endorphins, which are natural mood lifters, helping to reduce stress and promote relaxation before bedtime.
Shower
After my workout, I take a shower or bath. Showering at night provides an opportunity for personal time and self-care, allowing you to unwind and reflect on the day before heading to bed. It can be a peaceful moment to pamper yourself and practice mindfulness. Washing off the day’s dirt, sweat, and pollutants before getting into bed can help keep your sheets and bedding cleaner, reducing the risk of skin irritation and acne. It also prevents transferring allergens and pollutants from your day onto your bedding, which can improve overall hygiene. Something that I was taught growing up is to “Never wear your outside clothes to bed”.
If you have little kids, this may be the time to do their bedtime routine. Give them baths, brush their teeth and put them to bed. Then You can enjoy a little me-time.
Relaxing activity
After a relaxing bath or shower, now I can do what I want. This is the time to read, write, or play a game. I take this time to read or play a game. Confession time: I am a gamer. My favorite game right now is Disney’s Dreamlight Valley. It is so addicting. I like to play it at night before I go to bed. This helps me detach from the world and join the wonderful world of Disney.
Sometimes I like to put on a face mask and soak my feet in Epsom salt or my foot spa. I set a 30-minute timer and play my game while wearing the face mask and soaking my feet. Then I wash off the face mask, brush my teeth, and get ready for bed.
Bed Time
It is best to have a set bed time. You should also aim for the same time every night to improve your body’s circadian rhythm. I know you may not want to hear this, but adults need 7-8 hours of sleep every night. So don’t stay up late. Go to bed early. The time you go to bed will depend on what time you have to get up in the morning.
Lack of sleep, or sleep deprivation, can have significant negative effects on both your physical and mental health. Here are just a few.
- Impaired Cognitive Function: Sleep deprivation can impair your cognitive abilities, including attention, concentration, memory, and decision-making. This can affect your performance at work or school and increase the risk of accidents or errors.
- Mood Changes: Sleep plays a crucial role in regulating emotions. Chronic sleep deprivation can lead to irritability, mood swings, increased stress, and feelings of anxiety or depression.
- Weakened Immune System: Lack of sleep can weaken your immune system, making you more susceptible to infections, colds, and other illnesses. Adequate sleep is important for your body to repair and regenerate cells, including those involved in immune function.
- Increased Risk of Chronic Diseases: Chronic sleep deprivation has been linked to an increased risk of developing chronic diseases such as obesity, type 2 diabetes, cardiovascular disease, and hypertension. Poor sleep can disrupt hormonal balance and metabolism, contributing to these health conditions.
- Weight Gain: Sleep deprivation can disrupt the balance of hunger hormones, leading to increased appetite and cravings for high-calorie foods. Over time, this can contribute to weight gain and obesity.
- Impaired Physical Performance: Lack of sleep can impair physical performance and coordination, affecting activities such as exercise, sports, and driving. It can also increase the risk of accidents and injuries.
- Poorer Skin Health: Sleep deprivation can affect skin health, leading to dullness, dryness, and an increased risk of skin conditions such as acne, eczema, and psoriasis. During sleep, the body repairs and regenerates skin cells, so insufficient sleep can interfere with this process.
- Increased Risk of Mental Health Disorders: Chronic sleep deprivation is associated with an increased risk of developing mental health disorders such as depression, anxiety, and bipolar disorder. Adequate sleep is essential for emotional regulation and mental well-being.
- Decreased Quality of Life: Overall, lack of sleep can significantly decrease your quality of life, impacting your energy levels, productivity, relationships, and overall sense of well-being.
Conclusion
Simple lifestyle changes, such as establishing a regular sleep schedule, creating a relaxing bedtime routine, and creating a comfortable sleep environment, can often improve sleep quality and duration. I will say that what works for some, may not work for you. You should come up with your own nighttime routine. You are free to incorporate things that I do, or maybe someone else has a routine that fits your schedule better. Whatever works best for you.
If you have any suggestions or comments, I would love to hear them! You can comment below! Let me know in the comments what nighttime routine you have found to be effective.
