A long day can leave your mind racing and your body feeling really tense.
Whether you finish work or are running errands, the stress still seems to hang around. Instead of reaching for your phone or turning on the TV, think about slowing down with a few mindful activities that can help you reconnect with yourself and let the day go.
Photo by Engin Akyurt: https://www.pexels.com/photo/woman-in-black-top-sitting-on-brown-armchair-3331574/
Let’s have a look at some of the ways that you can do this below. Once you have a couple of them under your belt, you’ll start to be able to de-stress in the evenings without having to rely on technology like the TV.
Take a Mindful Walk
Start with a walk—not a power walk or run, just a slow stroll around without having to use your phone or screens. Leave it behind or put it on silent.
Pay attention to the rhythm of your steps and feel the ground under your feet. Focus on the nature around you; pay attention to the shape of the trees or the way that the light is moving around the world. Ten minutes of walking like this can help your thoughts slow down and your body settle down.
Practice Box Breathing
Another simple way to ground yourself is by using your breathing. Try box breathing: inhale for four seconds, hold for four, exhale for four, and again hold for four.
Do this for five minutes, and this rhythm will start to bring your nervous system back into balance. It’s also one of the fastest ways that you can shift out of stress mode and bring the calm back into your body.
Engage with a Calming Game
Playing a game of Mahjong can also be deeply calming. It draws your focus, and you have to observe the tiles, plan ahead, and stay present with the board. The repetitive nature of this type of game means that your brain can relax without it going fully blank.
You can play this game online or set up a physical set at home. It is a quiet and satisfying way to unwind that doesn’t rely on screens or background noise.
Stretch Out Tension
If you’ve been sitting for most of the day, it is time for you to stretch. It doesn’t mean that you need to have a full workout; a few slow movements can help you connect to your body. Roll your neck, move your shoulders, or bend forward and feel your back release.
Most tension settles into our bodies without us even realizing it. A few minutes of focused movement can help you let this go and get back to feeling stress-free.
Get Creative with Art
Creative activities play a huge role in helping you to reset. Try coloring or drawing. You don’t need to be a good artist or have a plan or any skills; all you need to do is let your hands move freely, use colored pencils or paint, and focus on the coloring itself.
The goal isn’t to make something that’s perfect or a masterpiece, but to be in the moment, notice shapes and colors, and hear the sound of the pencil on the paper.
Listen Intently
Another quiet reset skill is to sit and listen. Choose a podcast that focuses on mindfulness or put on a playlist of calm instrumental music. Try sitting or lying down and just listening. Be as calm as possible and let the sounds take over you.
This works great if you are wearing headphones and have no distractions. Even 10 minutes of doing something like this can help to clear your mind and relax your body.
Reflect Through Journaling
Journaling is another great way to help your emotions. It doesn’t have to take a long time to be effective. At the end of the day, write down three things that you have noticed: one thing that you saw, one thing that you heard, and one thing that you felt that day.
That’s all you need to do to help build your awareness of your feelings and your true self, gently shifting your focus from stress to the present moment.
These small details matter more than you might think: the sound of your fridge, the way that the sun hits the sidewalk, or the feeling of nice, ice-cold air when you step outside—all of it matters.
Make Tea Mindfully
Making tea can also become a ritual for you to slow down. Pick your favorite cup, notice the warmth of the kettle, and watch the steam rise as it’s ready to boil. Smell the tea before you sip it and sit down with it. Don’t try to multitask.
The act of making and drinking a cup of tea with full attention creates a quiet and calming situation for you to relax.
Clear Space for Clarity
Another way for you to reset is by clearing a small area—not a full room, just one drawer or corner of your home at a time.
Remove what you don’t need, wipe down the surfaces, and put everything back in a way that feels simple, clean, and organized.
This helps to give you a sense of control and order without you feeling overwhelmed. A small, clean space can provide relief when you are feeling really stressed.
Start Small and Stay Consistent
You don’t have to try all of these activities at once; all you need to do is pick one or two that make it easy for you to get started. Replace scrolling through your phone or tablet with five minutes of a small game or a quick walk outside.
Make it a habit to sit down for five minutes without having to check your phone. Consider writing down reflections from the day before you go to bed, or think of some of your own small moments that you can take for yourself. The most important thing is consistency, not adding lots of variety.
Think about which ones have helped you to stay calm, and continue adding them to your routine. Which one are you going to try first? Let us know in the comments.
