Simple Self-Care Tips to Try After a Long Day at the Computer

After hours of clicking, typing and squinting, your body and brain are probably begging for a break — and not just a scroll-on-your-phone kind of break.

When your work revolves around a screen, taking care of yourself isn’t optional. This list is here to help you reset, recharge and reconnect after a long day on the computer.

1.   Unplug with Purpose

After staring at a screen all day, the last thing your brain needs is more pixels. Giving yourself intentional, screen-free time is one of the simplest and most effective ways to reset. Try swapping your phone or computer for a notebook and pen — jot down your thoughts, plan tomorrow or just doodle.

If writing isn’t your thing, pick up a book or listen to some calming music. Even a short walk outside or some playful time with your kids or pets can work wonders. Just a few minutes away from digital devices helps calm you, lowers stress and brings you back to the present moment.

2.   Stretch It Out

Sitting at your desk all day might feel productive, but your body often pays the price. Other than toxic productivity, which is categorized by a feeling of pressure to be productive at all times, our bodies can suffer from a desk job, too.

Tight hips, stiff shoulders and a sore neck are all too common and easily avoidable. The good news is that you don’t need fancy equipment or a yoga studio to feel better. A few gentle stretches throughout your evening can unlock tension and get your blood flowing.

Try neck rolls to release stiffness, shoulder stretches to ease tightness, seated spinal twists to open your back or the classic cat-cow stretch to wake up your spine. Spending just five minutes on these simple movements can bring immediate relief and leave you feeling more relaxed and flexible.

3.   Hydrate and Nourish

It’s easy to forget to drink enough water when you’re focused on work, but dehydration can quickly zap your energy and focus. Keep a water bottle nearby and sip regularly throughout the day. Add lemon, fresh mint or cucumber for a twist. Herbal teas are also a comforting way to stay hydrated in the evening without caffeine.

Alongside fluids, nourishing your body with light, wholesome snacks can help maintain your energy levels. Think apple slices with almond butter, a handful of nuts or crunchy veggie sticks with hummus. These snacks provide balanced nutrition without weighing you down, making it easier to transition from work mode to relaxation.

4.   Give Your Eyes a Break

Spending hours staring at a screen isn’t just tiring — it can actually strain your eyes and disrupt your sleep. Blue light from devices has been shown to interfere with your circadian rhythm, making it harder to fall asleep and leaving your eyes feeling dry or irritated.

Prolonged exposure to blue light can contribute to digital eye strain and fatigue. To protect your eyes, try following the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds.

You can also lower your screen's brightness in the evening or wear blue light-blocking glasses to reduce its impact. These small habits help relax your eyes and support better rest.

5.   Create a Soothing Evening Routine

Your brain needs a clear signal that work is done, and it’s time to relax. Establishing a simple, soothing evening routine can make that transition easier and more enjoyable. Having a set schedule for your evening can also aid your sleep health.  It doesn’t have to be complicated or time-consuming — a warm shower with a few drops of your favorite essential oil, like lavender and chamomile, can help your nervous system.

Sipping herbal tea while journaling or listening to soft music can also signal your body to wind down. Adding small sensory touches, like lighting a candle or wrapping yourself in a cozy blanket, can enhance the calming effect. The key is making these moments a regular part of your evening helps train your brain to shift from work to rest mode.

6.   Connect With Your Body and Breath

When you spend most of your day at a computer, it’s easy to get stuck in your head, overwhelmed by thoughts and deadlines. Taking a few minutes to reconnect with your body and breathing can help you feel grounded and more centered. Try placing a hand on your heart or belly and taking slow, deep breaths — inhale for a count of four, hold for four and then exhale for four.

This simple breathwork calms your nervous system and brings you back into the present moment. You can do this sitting at your desk or lying in bed — wherever you feel comfortable. Regularly checking in can reduce anxiety and help you listen to what you need next.

7.   Don’t Wait for Burnout

Self-care isn’t just for when you’re already running on empty — it’s a daily practice that helps keep burnout at bay. It’s tempting to push through tiredness and digital overload, especially when deadlines loom or kids need your attention. However, consistently ignoring your body’s signals can lead to serious emotional and physical exhaustion.

Make a habit of tuning in to how you feel each day, even if everything seems fine. Small, regular acts of care — whether it’s a quick stretch or a mindful breath — build resilience over time. Think of it as charging your phone daily so you don’t run out of juice when you need it most.

Byte Into Self-Care

Taking care of yourself after hours at the computer doesn’t have to be complicated or extravagant. It’s the little, consistent steps — unplugging with purpose, stretching out, hydrating well, giving your eyes a break and tuning in to your body — that have a big difference. So tonight, pick just one tip from this list, log off from your devices and give yourself the care you deserve. Your mind and body will thank you for it.

// Mia Barnes, Editor-in-Chief at Body+Mind