Evening Routines: Wind Down with These 5 Steps

Written By Natasha Lubansky, MA

Using your evenings well can set the tone for how you sleep, what you do the next day, and impact your overall well-being. By creating a thoughtful evening routine, you can make the most of your downtime, reduce stress, and feel more prepared.

Here's a 5-step evening routine to help you unwind and set yourself up for success:

1. Reflect and Plan

Before diving into relaxation, take a moment to reflect on your day. What went well? What could have been better? Use a journal or simply contemplate these questions. This self-reflection not only helps you appreciate your achievements but also allows you to learn from your experiences and set yourself up for the next day.

Afterward, refresh your to-do list. Jot down your top priorities and tasks for tomorrow, so your mind doesn't race with worry about what needs to be done when you're trying to wind down.

2. Disconnect

It’s easy to spend hours in front of screens during work and personal hours, which can disrupt our sleep patterns. To counteract this, establish a screen-free period before bedtime, ideally at least an hour.

3. Engage in Relaxation

Now it's time to relax! This can vary based on your preferences, but consider activities like meditation, yoga, stretching, reading, or chatting with a friend/family member.

4. Prepare for Tomorrow

Make your morning easier by preparing for it the night before. Lay out your clothes, pack your lunch, and organize your belongings. This will save you time and reduce the likelihood of feeling rushed or stressed in the morning.

5. Get a Good Night's Sleep

Ensure your sleep environment is conducive to rest. Keep your bedroom cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if needed.

Set a consistent bedtime that allows for enough hours of sleep for your body and your brain! Stick to this schedule as closely as possible, even on weekends.

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By incorporating these five steps into your evening routine, you'll not only unwind but also set the stage for a more fulfilling and productive life. Remember that it may take time to establish these habits, so be patient with yourself!

Natasha Lubansky, MA

With professional experience in community mental health centers and outpatient mental health clinics, Natasha has assisted individuals with various DSM-V diagnoses, including anxiety, depressive, bipolar, and personality disorders. Her experience includes assisting adult clients in identifying, setting, and working towards life planning and educational/employment goals.

In her work, Natasha uses a holistic, strengths-based approach, specifically using clients’ strengths to address challenges. She aims to assist others in discovering their aspirations, removing barriers to success, and taking small steps towards goals to create a more fulfilling life.

Working with individuals to develop competency in organization, time management, social skills, and managing stress, Natasha also has experience with children and teenagers with special needs, including Autism Spectrum Disorder. She utilizes individualized tools to improve thoughts, behaviors, and relationships in school and at home.

Natasha has a Bachelor’s degree in Psychology and a Master’s degree in Social Work with a concentration in Clinical Mental Health.

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