Post-Work Decompression
Create a 10-minute transition ritual between work and home mode to reduce carryover stress.
- Time
- 10 min/workday
- Cost
- Free
- Equipment
- None required
- Min. Trial
- 2 weeks
Dosage & Timing
- Duration
- 10 min
- Frequency
- Workdays
- Best Time
- evening
Evidence Strength
3/5 — ModerateThis combines stress-management principles with habit design and low-risk relaxation practices.
Overview
Create a 10-minute transition ritual between work and home mode to reduce carryover stress.
Wellness education and routine support only. Review the evidence, caveats, and interactions before trying this protocol, and ask a clinician when medical conditions, pregnancy, medications, or symptoms are involved.
How To Do It
- 1
Step 1
Close the workday by writing the next action for tomorrow.
- 2
Step 2
Take a 5-10 minute walk or breathing break.
- 3
Step 3
Avoid opening work apps during the transition.
- 4
Step 4
Use a consistent cue such as changing clothes or washing your face.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Efficacy of Progressive Muscle Relaxation in Adults
Progressive muscle relaxation reduced stress, anxiety, and depression in adults.
Source Context
Primary references behind the protocol summary.
Interactions & Warnings
Review 0 contraindications and 1 interaction note before adding this protocol to a routine.
Interactions
- Pairs with breathing and gratitude protocols
What To Track
These are review prompts for your own routine notes, not expected improvements or medical outcome targets.
Routine actions change your saved plan after sign-in. The protocol guidance above remains wellness education, not a personalized recommendation or expected outcome.
Saved-plan controls for this protocol
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