Screen-free evening routine – here’s how to truly unwind
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Clocking out.
You sink into the sofa, Netflix is on. Phone in hand, scrolling on the side. One more message, a quick Google search.
And suddenly it’s 10:30 p.m. – and somehow… you feel restless.
Sound familiar?
Us too.
The problem isn’t Netflix or your phone.
The problem is that your mind never really switches off. That we hardly notice how overstimulated our nervous system has become.
If you know that feeling – that “I just need a break from everything” – here’s something for you:
An evening routine without screens.
No detox pressure. No optimization plan.
Just a few little things that help you genuinely relax.
1. Signal the end of your workday – intentionally and offline
Your body needs signals: work is over, you can let go now.
But when you shut your laptop and immediately open your phone – your system stays in “on” mode.
So: make a small cut.
Change into something comfy.
Light a candle or spritz your favorite scent into the room.
Put on some music. Or dive right into a little ritual (puzzling, cooking – whatever feels right).
Sounds small – but makes a big difference.
Your mind registers: something new is beginning.
2. Cook or eat – without a second screen
When was the last time you cooked or ate without looking at your phone?
No TikTok, no YouTube, no podcast. Just you – chopping, stirring, tasting.
Or: just sitting down to eat. And actually tasting it.
No series. No input. No distractions.
You don’t need to “mindfully chew” or plan a three-course dinner.
Just be there – that’s enough.
3. Puzzle instead of Netflix
We love a good show. But let’s be honest – it doesn’t always help us wind down.
Sometimes we end up feeling more tired, overstimulated – and weirdly empty.
What really helps instead: doing something with your hands.
Something that calms you, without boring you.
Something like: puzzling.
Piece by piece, you focus. On colors, shapes, little details.
And slowly, the noise of the day starts to fade.
And the best part? You’ve created something.
4. A little something for your mind – without a screen
Not every evening needs a big mindfulness moment.
Sometimes, something small is enough to help you unwind – without overwhelming you.
For example:
– A quick round of Sudoku (yes, that totally counts)
– Coloring or doodling
– Writing down a few thoughts – without the “journaling pressure”
– Or call someone who matters to you.
When was the last time you really talked to your mom, your dad, or someone close – calmly and without distractions?
It’s not about “relaxing productively.”
It’s about spending a moment with something that’s real – and good for you.
5. No blue light before bed – wind down warmly instead
Checking your phone one last time at night – we all do it.
But let’s be honest? No one feels truly relaxed afterward.
What helped us stop staring into blue light all evening?
We recently discovered red light bulbs – and they’ve completely changed our evenings.
Warm. Calm. Somehow softer.
They support your natural sleep rhythm and help your body realize: the day is slowly winding down.
Add a little skincare, some stretching, a few puzzle pieces – and your mind starts to quiet down.
Small pause, big effect
You don’t need a long evening routine.
No 10-step plan to enlightenment.
A few minutes are enough.
A mindful ritual.
A tiny moment just for you.
Sounds simple – but works wonders.
Give it a try.