June 12, 2024

wellness wednesday build a wind-down routine

Create a sense of balance and well-being with a health-focused routine that helps you unwind.

In today’s fast-paced world, it’s essential to prioritize self-care and find healthy ways to unwind after a hectic day. Whether you’re dealing with work deadlines, family responsibilities, or other stressors, taking time to relax and recharge is crucial for your mental and physical well-being.  Check out some ideas for how you can incorporate healthy habits into your wind down routine.

Get outside

This list hits the blog in June, and these warmer months provide a fantastic opportunity to recharge outdoors. Spending time outside provides fresh air and vitamin D on those sunny days. So, whether that means taking the dog for an evening walk or eating outside on the patio with your family, find opportunities to spend some extra time outdoors.

Even when the weather shifts, try to prioritize time outdoors.  Simply being outdoors has been proven to help boost our moods. After a long day, incorporate this health boost into your wind-down routine.

Unplug from technology

Technology has its perks, but for many people, a break is welcome. If you have been on your laptop all day, take a break for at least an hour or two at the end of the day. Use this opportunity to engage in other hobbies you enjoy like reading, crafting or engaging in some sort of physical activity.

Taking time away from our screens is not only a great way to recharge it is also proven to help decrease levels of stress and anxiety.

Spend time with loved ones

Connection is a great way to unwind and recharge after a hectic day. Be intentional with finding ways to connect with family and friends after a long day. This could mean planning a monthly dinner after work or getting together for a group event or exercise class you both enjoy.

Get quality sleep

The Sleep Foundation recommends at least 7 hours of quality sleep each night to feel fully recharged for the next day. Find some ways to incorporate a healthy nighttime routine that can help you to unwind for a good night’s sleep.

Getting a full night’s sleep sets the foundation for waking up feeling rested and recharged. This will help you better cope with stressors that arise throughout the day.


Incorporating these healthy tips into your wind-down routine supports your ability to manage stress. They can also help you achieve and maintain a greater sense of balance and well-being in your life. Remember, listen to your body and prioritize self-care, especially during the busy days and seasons.

This Week's Recipe from the American Heart Association

Grilled White Fish with Avocado Relish
Better Health in 90 - How to Build a Wind-Down Routine
Andrea Hickle, LCSW

Authored By

Andrea Hickle, LCSW

Licensed Clinical Social Worker

As part of Kinetiq Health, Andrea provides mental health case management services to employees in a workplace setting. She consults with a multi-disciplinary wellness team to deliver comprehensive mental health care, including assessments, crisis intervention, treatment planning and individual/group therapy.

Andrea received her bachelor’s in social work from Ball State and her master’s in social work from IUPUI. She has worked in several areas of social work including school social work, mental health and macro practice. For the past several years, she has worked at Riley Children’s Hospital with psychiatry.


Meet Andrea