The Working Mum’s Wind-Down Guide: 5 Simple Ways to Switch Off After Work

You walk through the door, handbag slung over your shoulder, shoes still on and immediately, life hits you at full speed. 

Your children are asking a million questions, dinner needs attention, the washing machine is beeping and your brain is still humming from your work day. 

Your body is home, your mind is at work and you’re caught in this weird in-between space where you feel exhausted and guilty all at once. 

Does this sound familiar? 

You’re not alone. 

Mums like you are brilliant at juggling responsibilities, meeting deadlines and keeping everyone else happy. 

The tricky part is managing the transition from “work mode” to “home mode.” 

Without a clear routine or a few intentional strategies, overwhelm creeps in, burnout looms and your self-esteem and confidence can take a quiet hit. 

That’s the point of this blog.  

It’s about giving you 5 simple actions that are practical, allow you to close the laptop in your head and step into your evening, so you can have the peace and calm you deserve at home. 

Why You Need a Switch-Off

Being a working mum is a full-time job in itself. Add a high-pressure career on top of that and it’s easy to let your own needs slide down the priority list. 

You’re constantly switching between tasks, emails, meetings, school runs and family logistics, which feels like there is little room to breathe. 

Without a proper wind-down, your mind keeps replaying the day like a broken record player. 

Decisions you made, emails you didn’t send and projects that need your attention. 

It’s exhausting. 

Over time, this contributes to stress, burnout and feelings of overwhelm that chip away at your confidence and self-esteem. 

You deserve a transition. You deserve a pause. You deserve to step into your evenings feeling grounded, present and guilt-free.

Create Your Personal Ritual

A ritual is your brain’s cue that the workday has ended. 

Think of it as drawing a curtain on the day. Your ritual doesn’t need to be complicated. Its power lies in consistency. 

For me, it’s simple. I close my laptop, close the office door and step into being present for my family. 

Other mums like to go for a walk around the block, do a short breathing exercise or a five-minute meditation in the car before stepping inside. 

Experiment until you find what signals to your brain that work has ended. Once this habit sticks, your mind begins to relax almost instantly. 

Remember, it’s not about making life complicated or adding another thing to do. It’s about helping you shut off from work so that you can enjoy your evening with your family.

Breathe Out the Day

Stress doesn’t leave when you physically leave the office, it can linger in your body. 

You can press pause with something simple, your breath. 

Try a five-minute breathing exercise at the start of your wind-down. 

Box breathing works beautifully. In for four, hold for four, out for four and hold for four. It’s incredible how a few slow, intentional breaths can shift your nervous system from tension to calm. 

When I coach my clients, I teach them to combine this with visualisation, imagining the stress of the day simply melting away. 

Yes, it can be that simple. 

Move Your Body, Feel Alive

Exercise doesn’t have to be hardcore to be effective. 

A few stretches in the living room, rolling your shoulders while dinner cooks or dancing to your favourite track with the kids can release tension, boost your mood and reconnect you with your body. 

Movement isn’t just physical, it’s mental. 

When you shift your body, you shift your energy and that builds confidence.