A late-afternoon habit to switch from work to rest

A late-afternoon habit can help mark the shift from the day’s responsibilities to time for rest. The aim is to set aside a few transitional minutes, mentally closing off tasks before beginning the evening routine. Research into recovery from work describes this as psychological detachment and links a stronger ability to switch off with less fatigue and greater wellbeing.

Why can creating a transition between work and rest be helpful?

Once activities have finished, the body may have left the workplace while the mind remains focused on unfinished tasks, messages or problems left until the following day. Studies on recovery indicate that being able to mentally detach from professional duties during free time is associated with better wellbeing indicators.

A straightforward transition can help because it establishes a clear boundary. Putting away work materials, listing the three most important outstanding tasks for the next day and stepping away from screens for a few minutes are examples of actions that signal the end of that stage, without requiring a complicated routine.

What detail matters in this late-afternoon habit?

The key point is not selecting one particular activity, but creating a moment that is genuinely separate from responsibilities. A short walk, a shower, changing clothes or simply leaving the workspace can be useful when they act as a sign that the working day has ended.

A meta-analysis bringing together 30 studies and 34 interventions found a positive effect from interventions intended to improve psychological detachment from work. Its findings also suggested that longer and more frequent interventions tended to produce greater effects.

How can you create a simple transition into the evening?

At the end of the afternoon, take a few minutes to finish what you can and write down anything that needs to wait. Then put away items connected with work or studying, and change your setting, clothes or activity. The intention is to avoid carrying every unfinished task straight into the rest of the evening.

Afterwards, choose a calm activity unrelated to the day’s duties. This might involve making dinner, tending to plants, having a shower or taking a gentle walk. What matters is that the time signals a change of context, rather than becoming another task to complete.

Who should adapt this approach, and in which situations?

People who work from home or have highly flexible hours may particularly benefit from an end-of-day ritual, as the physical separation between work and rest is often less distinct. The approach can also be adapted by people who study late in the day or juggle several activities at home.

There is no need to turn the routine into a rigid sequence. If working hours vary, the habit can simply follow the end of activities. Where there is intense stress or an ongoing difficulty in resting, a brief transition may be helpful, but it does not replace other forms of support when they are needed.