Take back your evenings and use them for you

Stop defaulting to doomscrolling, snacking, or working late. Build a routine that nourishes instead of numbs.

Evenings aren’t just leftover hours; they’re often the only time you get to yourself.

You should get to decide how your day ends.

But let’s be honest. Most nights? You’re wiped. You scroll, snack, and half-watch something. Maybe answer a few more emails, even though you swore you were done working. By the time you realize what happened, it’s bedtime. And once again, you’ve spent your one sliver of personal time on things that don’t fill you up.

This guide is designed to help you take that time back, gently, without guilt, and in a way that feels doable. You’ll walk through some reflection prompts to get honest about your current evenings, explore small intentional shifts, and if you’re ready, grab a workbook that helps you create a routine that actually supports you.

Step 1: Reflect

Reflection activity

Start by noticing what your evenings really look like.

You can’t change what you haven’t named. This section helps you get clear on where your time and energy go once the day winds down and how those choices are impacting you.

Ask yourself these questions:

• What does a typical evening look like for you, emotionally, not just logistically?

• What helps you feel restored? What leaves you feeling drained?

• Are you ending your days the way you want to or just sliding into sleep?

Step 2: Take action

Take a baby step

Now that you’re more aware of how your evenings typically go, this section helps you take small, intentional steps toward change, without overhauling your life.

Make small shifts that support your energy and well-being. Try one (or all) of these today:

• Create a 5-minute shut-down ritual
  When you’re done with work or the day’s responsibilities, step away from screens and do one small thing that signals, “I’m off the clock.” That could be lighting a candle, changing into comfy clothes, or putting on a favorite playlist.
  (It doesn’t need to be fancy, it just needs to be a signal to you.)

• Trade one scroll session for something simple that restores you
  Instead of defaulting to your phone, try a tiny act that reconnects you to yourself. Sip something warm. Step outside. Put on music and do nothing. One small choice can shift the tone of your whole evening.

• Name your “evening values” for the week
  What do you want your evenings to feel like? Calm? Creative? Connected? Write down three words. Then, each night, choose one and ask yourself: “What’s one small thing I could do to honor this tonight?”