After work, you have dinner, then watch TV shows lying on the couch, or stick to the phone until late at night. And in the morning you wake up breathless and feel burnout by the middle of the week.

1. Prepare for tomorrow
Choose the clothes that you will wear to work, put your sports uniform in a prominent place if you are going to train, put all the necessary documents in a bag. Then write down how you would like to spend the morning. Tomorrow you will be more productive, because everything you need is already at hand.

Imagine the opposite situation, when you are not ready for a new day. You overslept, can't choose what to wear, forgot where you put your important documents. If you prepare everything from the evening, this will not happen, and the morning will start calmly.

2. Disconnect from work
Work messages and mail often distract even at home, making it difficult to relax. To prevent this from happening again, always finish your workday in the same way: clean up your desk, save important documents on your computer, and make a to-do list for tomorrow.

And as soon as you go home, go to the post-work ritual. This is any relaxing activity that you can repeat every day: socializing with your family, playing sports, hobbies, reading. So you will, in fact, add a happy ending to any day.

3. Choose a place to relax
If you look at the screen all day, in the evening you need to relax both physically and psychologically. In this case, watching TV shows is the least effective method.

Find a place where you feel comfortable and spend 20 minutes in it just to calm down. For example, you can sit in silence in the kitchen or look out the window.

Another option is to take a shower as soon as you come home. This will give the brain a signal that the working day is over. Or do simple household chores that relax you.

4. Reflect on the past day
5-10 minutes is enough for this. Remember the pleasant moments of the day, enjoy the small victories, think about what could be improved..

5. Take up your favorite hobby
Working days usually do not leave time for hobbies. We constantly postpone the desire to write a book, start a blog, learn a foreign language, open a business, do drawing or programming. But the evening is the time to do it.

This way you will not only be able to get away from work and relax psychologically, but also become more productive at your main job. Find at least half an hour to engage in an important hobby for you. It raises your mood and self-esteem.

6. Read something for fun
It's a great stress reliever. Choose any book you like — a fiction novel, a memoir, or something inspiring — and take some time to read. During sleep, the brain consolidates the information received, and you will remember it better.

If you like to read while lying in bed, choose paper publications. They will not prevent you from falling asleep, unlike books on electronic media that emit blue light.

7. Do not look at the screens an hour before bedtime
Blue light from the screen of laptops and smartphones suppresses the production of the hormone melatonin, which is responsible for sleep. In addition, watching videos and pictures stimulates the brain, and this also prevents you from falling asleep.

8. Put sleep first
We often neglect sleep, preferring other things. But getting enough sleep is important for both health and productivity during the day. Regular good sleep supports normal psychological, emotional and physical condition.

To get enough sleep, go to bed and get up at the same time. Clean your bedroom and don't leave anything in it at night that reminds you of work.