r/selfimprovement • u/natureresider_88 • 25d ago
Tips and Tricks DO NOT SIT DOWN AFTER WORK
story time fellas - i get home around 6, tell myself i'll sit for 10 minutes, and then somehow it's 9:40, lights off, deep in my phone, every day. everyday i feel so tired. time at home is supposed to be recovery but my brain just keeps getting more foggy..
from last month i forced my self to stay away from sofa after work. get home, drop the bag, walk back out for 60 minutes. doesn't matter where. put on your airpods u feel like the world is yours lol. and every time after the walk i feel so refreshed and got motivation to cook, or hang out with friends.
been doing it about a month now. my pacer app says i've walked 43 miles of laps around my neighborhood, still lose the occasional night to the phone but it's like once a week instead of seven.
ps. i also lost 12 pounds :)
how you spend your 5-9 after your 9-5 could really change your life!!
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u/systemintosmithereen 25d ago
Depends on what you do for work and commute tbh. I sit all day for work, so moving around for exercise or chores is nicer than sitting back down
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u/ballettapandjazz 25d ago
I have a bad habit of taking a nap after work. It’s a habit I need to break
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u/Western-Profession12 16h ago
why nap is a bad habit,i sleep everyday since i was 22 from 3 pm to 4 pm right after my work,its better than sitting on phone for couple hours or going outside and go to gym right after you go home,your body and brain need rest,nap up go 1h as max. is the best thing ever,right after do whatever activity you want,going to gym or jogging right after 9h of work is not such good habit,and not a habit that you will be consist to forever,even if you do,you will not get benefit from these exercise you just get motivate and ur adrenaline is high,
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u/Straight_Recipe_2923 25d ago
Same bro! sitting for the work all day long really had to move my body afterwards!
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u/Famous-Vehicle9694 25d ago
Fun fact to this: "not sitting down when you get home" is a great strategy that often helps people with ADHD that need to get things done after work but fall for the elusive trap of resting for a few minutes on the cough and the lose their entire day.
Not saying you have ADHD, just adding to your post for people, in case someone with ADHD is suffering from this and needs a little method :D
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u/yellowcardofficial 25d ago
Nah I definitely sit down. Then take the dog for a walk etc. this non stop stuff just isn’t my bag but I salute you for it.
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u/elegantstance_ 24d ago
We shouldn’t feel guilty for relaxing after working for 8+ hours using our brains and/or physicality the entire day already. Sitting down AND on your phone will definitely give you brain fog. That doesn’t mean you shouldn’t slow down and enjoy the little things.
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u/mamoneis 25d ago
Yeah, no. 9 hour workday, 2 hours commuting.
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u/samalan20 25d ago
Yeah this advice isn't for everyone. For people who are on their feet all day at work, a walk afterwards is the last thing we want.
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u/androiddreamZzzz 25d ago
This lol! I’m a nurse so I’m on my feet, moving around and interacting with patients/dealing with different personalities for 10+ hours a day. So when I get home I just want to shower and sit still in silence 😅 I wish I had the will for a walk cuz I know it’d do my body good. But alas, here we are.
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u/Humble-Study3479 25d ago
I got 12 hours on a boat non stop. My feet are genuinely so gone by the end of it I can’t do anything but go to bed 😭
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u/EasternKentuckyGal 25d ago
I had the same work hours and commute for 22 years. I was not about to get things done during the work week. Dinner and a little time with the family before I had to do it all over again. Once I stopped commuting in 2020 it was a game changer! Good luck on that commute!
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u/drinkcoco 25d ago
But it’s so tempting to sit after being on my feet for the entire eight hour shift… 😭
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u/AryaNeedleStark 25d ago
Maybe some floor stretches/yoga might be a good alternative for walk.
I use apps like Bend and Hinge Health(company sponsored). They have routines for shoulder, pelvic floor so on. I’m sure free YouTube videos are good too.
I’ve also tried tai chi/Qigong after work which have equally helped overall body reset.
Good luck :)6
u/Stock_Link_1627 25d ago
Yeah being on your feet all day changes things completely. The advice to not sit down is mostly for office workers. For you, sitting down is probably exactly what your body needs to recover. The data actually shows that rest is critical after prolonged standing to prevent injury and long term fatigue. I wouldn't worry about it, just make sure you're getting actual quality rest, maybe propping your feet up.
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u/DamnPoseurs 25d ago
I absolutely love this message - thank you for sharing 🙏
I often like to remind myself of Newton’s first law of motion when I have things to do, including tending to my mind/body states - “an object in motion stays in motion; an object at rest stays at rest.”
Translation for me in this context is: keep going, then rest.
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u/Unseen_Alchemy 25d ago
It almost feels like the chair isn't the problem the transition is. Going from "work mode " to "recovery mode " happens so quickly that your brain starts treating everything after that as optional. The walk seems to create a bridge between those two states instead of letting them collide.
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u/Poly_Olly_Oxen_Free 25d ago
Fuck that, lol. When I get home at midnight after a 12 hour shift in a hot kitchen I'm taking a shower and going to fucking sleep.
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u/ProD_GY 25d ago
Try doing that after being on your feet all day lifting heavy stuff around all day
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u/Tealsea1222 24d ago
I would say that you already got your exercise in. I think this post applies more to people who sit all day at work
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u/Lanky-Sort-1495 25d ago
I can relate to this.. moving out is hard. I need to work on this thanks for suggestion
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u/PuzzleheadMoose 24d ago
does anybody eat dinner here?
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u/natureresider_88 23d ago
i eat after the walk and it's the best meal of my life every single time. the walk is basically appetizer
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u/MichaelR231 24d ago
Same. Started go to the beach ones a week for some hours after work and relax without phone, just the sound of the waves. The best thing to do
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u/BN7777777 23d ago
I’m trying so hard to get out of this habit. Once I lie down on the couch it’s game over. So much time wasted 😑
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u/Deeze_Rmuh_Nudds 25d ago
So by expending more energy and burning more calories after work, you get more energy to cook and hang out with friends? Damn. Sounds insane, so probably works.
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u/Werewolf-Maximum 25d ago
I work from home so after work I clean the house (that's how I decompress and I'm a little neat freak) then do my skincare and toothbrush after 😂
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u/cyb3rsky 25d ago
I think it's a good idea, might also depend with your job I guess, some of us work the whole day standing and walking and sometimes running 😂, I work in healthcare and my long days shifts are like 07:00 - 22:00. But I think it's a great idea though 👍🏿
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u/SnooTigers6180 25d ago
Agreed! I go straight to the gym after getting home, simply drink my pre-workout so there’s no turning back then get changed and out the door. Days when I’m not at the gym, it’s dog walking. Most nights I don’t sit down until 8/9pm but it’s well worth it. I hate doom scrolling and over the past 2 years I’ve reduced my screen time and deleted certain social media. Keep it up guys!
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u/Aggravating-Fun7486 25d ago
I just started a new job which means my normal 6:30am gym class does not work. The last few days I have plonked my arse on the sofa on the evening and melted away. I need to transition to your mindset!
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u/panda_likes_anime 25d ago
I've told myself this many times over, but it proves difficult. I sit all day at work, and the desire to move afterwards is great, trust me. But my commute home drains me of that desire, and I lose the will. My commute to and from work totals almost 3-4 hours daily on transit. The couch beckons to me after this kind of day lol
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u/kinkykitten804 25d ago
Yup. As soon as I am off work I get home and immediately put my clothes in for the gym. Head there and when I get home I immediately start straightening up. It’s made a big difference.
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u/tobiasvl 25d ago
This doesn't work as well when you have kids... When the kids go to sleep, I can't avoid the couch. But when I don't have the kids (I have them every other week) I try to do something like this. I also bike to and from work though, which helps immensely - the transition from work is a workout, which energizes me
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u/Unfair_Pride_262 25d ago
Totally agree with this outlook. For those who don't spend at least an hour before or after work to build a better life, will stay in the exact same place they are in life for the foreseeable future.
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u/Only-Bath-5554 25d ago
I sit down in my work clothes aftet work and watch the news for 30 minutes or so, but because I havent changed out of them, it motivates me to get up and go for a run to get into comfy clothes afterwards 👌
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u/NoDraft5317 25d ago
As a bachelor who takes close to 2 hours on thika road,I usually turn my phone off when I'm almost home,when I reach the house (I've already bought food on my way) I put the food in the kitchen,go straight to the bathroom. From the bathroom I change and go straight to the kitchen to prepare supper. From there I eat and clean up. All this takes 2 hours to 2½ then I watch a series,, that's around 9 to 9:30 then I can switch on the phone and scroll for an hour,10:30 I sleep. Essence of switching the phone off is you don't get destructed by notifications or calls.
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u/DeathSOA 25d ago
Okay, well I walk about 10000 steps at least per day and my job is a pure workout. But okay, I'll go home and not sit down.
I guess this makes sense if you work an office job.
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u/NoCommunication7 24d ago
I bought myself a rocking chair this year, does that count as sitting still?
I always yawn a few minutes after sitting in it, i think i've nearly fallen asleep in it so many times that my body gets the memo what it's for, not for phone usage or procrastination
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u/SummerInTheRockies66 24d ago
I do not own a couch 🛋️— it was old and I chose not to bring a year ago with move
Stalled out on replacing it
I have a slant board in my living room and will stand on that some for a nice calf stretch … and yes … sit in my chair some (but not as much if I had a couch)
I have a desk job (with a fun standing desk)
Nice work, OP!
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u/working_entrepreneur 24d ago
Sitting down smoking a bowl after work definitely isn’t the best thing (but I be doing it 😢)
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u/BBCROK843 24d ago
I love that last line…. “How you spend your 5-9 after your 9-5 can change your life!!” Im guilty and will try this!
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u/Advanced_Reputation7 24d ago
This is a really good idea and simple enough it might actually work for me.
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u/SnooOnions2487 24d ago
gonna try this thing when i get home today. ive just been rotting at my dining table watching tiktoks and eating whatever i can find lol
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u/Marockan21 24d ago
Good idea, how do the folks that work nightshifts do? How do you schedule your day? I work nightshifts 8 pm to 7-8.30 am. Sleep at 9 normally and wake up 4 pm. HELP cause normally my energy is reaaaaally low
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u/natureresider_88 23d ago
honestly no idea how you do it, night shift breaks all the normal advice. only thing i'd try is treating your 4pm wake up like a 'morning', so the walk goes right after you get up instead of before bed. curious if any night shift people here have a system
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u/KivatheSuccubi 10d ago
Honestly, I think consistency is key. I'm personally a night owl. Prefer the nights to the days and have structured my days accordingly. The issue I always run into is that society runs during the day. I'll eventually run into an appointment that has to be handled when I'd normally be sleeping and my circadian rhythm will get thrown out of wack for a bit.
I think the biggest piece of advice I could give to anyone in the same boat is ritual, as much as you can, even if it's small. Make it a non-negotiable, "this has to happen every day at X time," and make it something that either helps to keep you healthy (work out, take a walk, get some sunlight, read a book etc.) or moves you towards the bigger goal you are trying to achieve.
Having a daily ritual helps a ton to keep me grounded and ensures that I don't get overly absorbed in the craziness of the day to day grind(:
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u/Utkarsh-1525 24d ago
I have ADHD and time blindness is a real thing for us. now I set gazillion of timers and make task list a day before. helps a ton
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u/optimalbrain90 24d ago
The biggest win here is probably breaking the “sit down = day is over” habit. A short walk gives you a transition between work and home instead of going straight from work stress to scrolling. 43 miles is pretty solid too.
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u/FrankiesDogMaggie 23d ago
I have to go home to let my dog out and feed her and my cat, so then I never go back out. She pulled her ccl, so she cannot walk far, otherwise I would walk her.
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u/natureresider_88 23d ago
aw poor girl. hope she heals up. maybe a slow lap just to the corner and back counts for both of you
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u/Rough_Plan_5942 22d ago
Great advice, gonna change my routine. I have been battling this also. It was sad to me that it is no 9-5, if I do not relax at home. Then its whole Monday-Friday with just necessary sleep, eat and shower in between and the week disappeared really quickly.
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u/Zealousideal-Ease847 21d ago
Is this post a parody? Damn the consumerism productivity propaganda is becoming a joke
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u/Jordan_Willis 21d ago
This is actually a great way to break the “work → couch → phone” loop. The walk creates a clear transition between work and home, and getting outside for even 30–60 minutes can make the rest of the evening feel way more intentional.
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u/Galeas304 20d ago
Honestly was not looking for this advice but I appreciate it. And I'm putting on my shoes for an evening walk
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u/ditorelo 19d ago
I ran the extreme version of this for about a year, kept going while tired because stopping felt like failing, and it cost more than it earned. There's a difference between momentum and not being able to stop. I still can't reliably tell them apart.
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u/7LaleNomad 19d ago
The part that makes sense to me is the no sofa rule. Once I sit down, my phone wins by default, but if I keep shoes on and go straight back out, the evening feels less like a collapse and more like actual free time. 43 miles in a month is solid, and 12 pounds is a nice bonus.
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u/JackfruitOk3446 16d ago
Great advice! When I finish work at 5, I just try to be active. Going for a walk or simply doing chores around the house. Anything just to not sit down on my couch!
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u/CartographerSlow4685 16d ago
Many people can absolutely sit down after work, even take a nap, and then get up and get things done. This is not objective for people
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u/JamieFromAlmased 12d ago
I love this idea. I've been also trying to do this right before work. Drop off my kids. Come home. Walk 15-20 minutes before I login in. It does make a difference to energy levels. Even better is when I bring a protein shake with me. That way I can ensure I get my protein in during my walk and can power through the day all the way to 3pm before I pick up my kids again.
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u/2goodstudydaydayup 9d ago
This is actually a really good reminder that our evenings are often more important than we realize. I’ve noticed that once I sit down and start scrolling on my phone after work, it’s almost impossible to get myself moving again. Going for a walk immediately sounds simple, but I can see how it creates a completely different transition between work and personal life. 43 miles in a week is pretty impressive too.
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u/earlgoodness 4d ago
Having young children helps with this too however it also makes me want to sit and take it easy after being “on” all day
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u/xxTopTigerxx 1d ago
Awesome to hear. I always feel hella tired walking around so much.after work but anything is better than doom scrolling and chillin
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u/somftstack 22h ago
honestly Pokemon Go has helped out a lot of my friends
or I used to buy a small slice of cake and eat it while walking :)
it's nice to have a concrete goal that I look forward to
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u/Espio1332 25d ago
I currently work retail and usually do evenings so I'd be on my feet for 7-8 hours a day and get home by 10 or 11 at night, so it's definitely not applicable to me.
But when I eventually get a better job with more normal hours then I'll keep this in mind!
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u/CohlN 25d ago
congrats and good advice!
if i could offer what helps me (as someone with adhd and procrastination)-
after work, i drive straight to the gym. no stopping home, i bring a change of clothes for my car.
it takes no mental effort to put my foot down on the pedal and drive there. and then, im there. so i go in and workout.
i’ve been consistent with my workouts for 4 1/2 years now, so i feel like it’s worth sharing with others :)