We live in a time of technology and convenience, a time of ease and comfort that makes it easier to accomplish more in a day than ever before. But it’s also a time of distraction. We endure the daily chaos of being as productive as possible, sometimes at the cost of our health and mental well-being. Afterall, who has time to take care of those things when they’re so busy taking care of everything else? The pace of modern life often causes us to collapse into bed, drained and disconnected. And what if the way we end our day shapes the way we live our lives?
This is why it’s so important to end your day with intention; to stay grounded in our faith, health and purpose. Introducing a holistic evening routine goes well beyond settling into bed for sleep; it can have a positive impact on overall health.
Let’s explore some ways to sustain ourselves in the chaos so we don’t get burnt out and we can continue to show up for the things that are important to us.
Why It Matters
It’s widely accepted that a solid morning routine can set you up for success, but a good end to your day is just as important as a good beginning. A gently evening routine supports your sleep, digestion, hormone balance, and peace of mind.
End your day with intention through things like prayer, reflection, gratitude, and nourishment. Journaling and reflection clear your mind and help you process the day. Gratitude supports nervous system regulation and promotes more peaceful sleep. Nourishment ensures your body’s needs are met after a long day. Combined, these things not only enrich your evening; their effects spill over into the next day. Small choices at the end of each day have a compounding effect on your physical and emotional health.
Let go of the day’s burden’s each night. Release control and rest in the knowledge that God is working even while you are sleeping.
“Come to me, all who are weary and burdened, and I will give you rest.” Matthew 11:28
Ways to End Your Day with Intention
Your holistic evening routine should be as unique to you as are your needs. There is no “one size fits all” when it comes to winding down your day the right way, but there are some universal tips that you can try. Here are some I’ve found that work for me.
Faith-Filled Reflection
If you’re a believer, don’t end your day without talking to God. He is our source of comfort, an ever-present help in time of need. Lean on Him and, before turning out the lights, give your worries to him. Thank Him. Worship Him.
Ways to do it:
- Start a gratitude journal: write down 3 things you’re grateful for
- Brain dump: write down your worries and give them to God in prayer
- Spend a few minutes praying and reading scripture
Create a Non-Toxic Environment
Your environment sets the tone for your nervous system. Is it cluttered? Busy? Chaotic? So is your mind. Is it calm, inviting, peaceful? It will encourage more rest and peace and allow you to relax. But more than that, toxins lurking in your home can be silent disruptors to your hormones and your sleep. Blue light at night can make it difficult for your brain to turn off. EMF’s can be wrecking your sleep without you knowing it. Scented candles and fragranced skincare can lead to hormonal imbalance that makes you feel wired and tired at night.
Try these things to create a soothing, non-toxic environment:
- Diffuse relaxing oils like lavender instead of candles
- Turn off your WIFI and charge your phone in another room
- Avoid screens for 2 hours before bed
- Turn on lamps at dusk to signal your brain that it’s nighttime
- Swap synthetic bedding for natural fibers like cotton and linen
Keep your bedroom a relaxing sanctuary: no harsh lighting, toxic cleaners, or digital noise.
Nourish, Don’t Stimulate
You can prepare your body for rest in the evening by how you nourish it. End your day with intention by intentionally choosing nourishment that supports your body’s ability to relax. That 4pm cup of coffee you had to get you through that last meeting at work? Ditch it. Swap your last-minute takeout order for a comforting, homecooked meal. (For help with this, stay tuned for my Meal-Prep for Busy Professionals Guide). Don’t eat after dark unless you really need to, and keep your dinner light. If you need a bed-time snack, opt for something with a little bit of protein to hold you over until breakfast.
How to nourish your body without overstimulating it:
- Avoid sugar, caffeine, and alcohol in the evening
- Sip on a calming tea like chamomile, rooibos, or both
- Choose light, magnesium-rich snacks with a little protein like nuts and seeds
Build a Solid Routine
The easiest way to make sure you end your day with intention and don’t fall prey to a spiral of bad night-time habits like doom-scrolling is to create a routine. It can be winding down with a book and a cup of tea, picking up a relaxing hobby, journaling, or making time for a wind-down activity. My current routine includes an evening walk for that late-day sunlight in my eyes, a few minutes of night time chores, a holistic skin-care routine, and reading a book or doing an activity book by lamplight. And I always end with reading scripture followed by prayer. Routines can change during different seasons of life.
Some things you do to stay off screens:
- Gentle nighttime stretching
- A relaxing board game
- Meditation or visualization
- Deep breathing exercises
- Snuggling a pet or loved one
Some things you shouldn’t do at night:
- Working out
- Rousing, competitive games
- Starting a new home maintenance project
- Work
- Having stressful conversations
Conclude Your Day with Gladness
Choosing to end your day with intention isn’t just about winding down; it’s about aligning your mind, body, and spirit for restoration. You don’t have to craft an elaborate routine or overhaul your entire schedule. Start with a few small changes. Implement some meaningful activities that your look forward to each day so that you’re more likely to stay consistent, and don’t overthink it. Enjoy the journey.
What’s one intentional habit you want to build into your evenings?
