7 Things I Did To Stop Wasting My Evenings After Work

I hate to break it to you but you, yes you, are wasting your life away spending over two hours every single night scrolling through your phone watching other people's live their lives or plonking yourself on your couch the moment you get home from work glued to your TV until you go to bed. This was me, I was stuck in a loop that left me tired, never truly feeling rested and worst of all I was watching all my goals drain swiftly down the toilet as I wasted every single precious moment of my evenings after work. But do not fear, grab yourself a drink because I'm going to show you how I broke free from that cycle with seven simple science-backed strategies to stop wasting your evenings. Starting with step one, the commuter's momentum method. But first, how could I be so rude? I didn't even properly introduce myself. Hello, my name is Faye and I'm a doctor working in London and inspired by the people from all walks of life that I encounter every single day in work. I've become obsessed with bringing you the real science and psychology behind self-development and living a happier, healthier life. So if that sounds like a bit of you, then the subscribe button is just down there. Back to step one, I used to think my commute was just wasted time, scrolling aimlessly, staring out the window or counting down the minutes until I could finally relax. But as much as I would love to, I cannot get out of my commute. It's time that I have unfortunately committed and if I continue to have that mentality, I would waste an hour of my life every single day, five hours of my life every single week, 20 hours of my life every single month and a whopping 240 hours, aka 10 whole days of my life every single year. They say it takes 100 hours to master any skill. So by that logic, I could master almost two and a half skills in a year with the time my commute takes up. I realised my commute was not just time to kill, but a secret weapon to achieving my goals. And to understand why this is such an important phase of our day, we have to look at neuroscience. Our commutes are a natural transition phase. According to neuroscience, the brain thrives on routines that mark the end of one task and the beginning of another. This process called context switching can help mentally prepare us for what is next. In this case, turning your evening into a meaningful and productive part of your day. Here is how I personally capitalise on this transition phase. On my tube journey home, I open up my notes app and I jot down small actionable tasks that I want to accomplish that evening. Even simple tasks to start me off, like outlining ideas for a new project or even planning my dinner. The notes app gets a bad rep and I completely get it. There are much more intelligent systems like Notion or X-Tiles, which I prefer to use. However, there's no perfectionism associated with the notes app. It's kind of a mess, which makes it the perfect place to do a brain dump and just get started. By the time I get home, I've already done the hardest thing, which is getting started. And I'm in the perfect position to get myself into a flow state the moment I get home. And flow isn't just a buzzword, it's backed by psychology as one of the most fulfilling mental states we can achieve. Imagine this, you've been dying to start a passion project, but you can't quite find the time. What if your commute became your brainstorming zone? Instead of arriving home drained, you'd be energised with a plan already in motion. It's a tiny shift, but our studies on habit stacking have shown small changes often lead to transformational results over time. Take this evening as an experiment. On the way home, skip the endless scrolling and instead ask yourself, what is one thing, just one, that I can achieve this evening? Trust me, those 20 to 30 minutes can not only transform your evening, but ultimately your life. Step number two, the 10 minute reset ritual. You know that feeling, you walk through the door after a long day and the urge to flop on the couch takes over. It's irresistibly tempting, but what if I told you there is a better way to reset that doesn't involve zoning out? Enter the 10 minute reset ritual. This used to be me, but as soon as I got myself on the couch, I knew for a And just like that, the only time that was my own and not sacrificed for the NHS was completely gone. That was until my boyfriend started dragging me out on a 10 to 20 minute walk every evening before dinner. And the difference I noticed was astronomical. Just 10 to 20 minutes. It wasn't about exercise or getting my steps in. It was about clearing my head. Here's why it works. Physical movement triggers endorphins, clears mental fog and gives your brain a much needed reset. After just 10 minutes outside, I'd come back feeling refreshed and ready to make the most of my evening. Neuroscientists talk about the power of rituals in signaling to the brain that it's time to shift gears. It doesn't have to be fancy. If anything, the simpler, the better. Another option, given how bloody cold it is at the moment, is dedicating five minutes to mindfulness. Not even a full meditation session, if that's not your thing, but just taking a moment to sit and breathe, be present and recalibrate. If the idea of being alone with your thoughts is super intimidating, then Headspace also have a huge selections of really quick, short guided meditations that I just love for a quick reset. There's solid science behind this. Practicing mindfulness, even briefly, reduces cortisol levels, helping you shake off the stress of the day and actually feeling rested without the need to doom scroll or switch on the TV. Or maybe your reset ritual could be as simple as making a cup of tea or playing your favorite song. The point is to create a consistent action that tells your brain work mode is over and it's time to focus on you. Step three, the productivity playground. Your environment shapes your habits. Back at my old flat, I had a desk set up where as soon as I sat down, I felt my brain immediately switch into productive mode. I got into a really good habit where as soon as I got home from work, I sat down at my desk straight away and that was ultimately what allowed me to continue growing this YouTube channel alongside working full time as a doctor in the NHS. However, when I moved to my new flat, I had nothing and my posture and my productivity suffered. However, I finally have a new and improved desk set up that makes me excited to sit down and get stuff done. Let's get one thing clear, designing a space that aligns with your goals doesn't just happen, it's intentional. For me, the best upgrade that I made, hands down, was my chair. Girlies with bad backs and awful posture, I'm looking at you. Myself and Dylan both got a see who for our new desk because we value our backs and their ergonomic designs have been a complete game changer. When I don't have a proper set up, I avoid being productive altogether but now with the Sihudoro S100 ergonomic chair, it's like my workspace practically invites me to sit down and focus. It's all about having tools that make your habits effortless and this chair is that tool. The Sihudoro S100 ergonomic chair is basically the Let me explain why. First, dual dynamic waist support. Think of it like a back hug but better. It keeps my posture in check even after those long days where my back is normally stiff and achy. Then there's the 4D armrests and adjustable backrest. Whether I'm typing away, sipping my matcha or leaning back to brainstorm, I can tweak it exactly how I want, including being able to And for my fellow petite queens who can never quite get their chair height just right, the seat depth adjustment makes a huge difference. It's customised comfort like I've never experienced before. But honestly, the best part is simply just how comfortable it is. No stiff back, no endless readjusting to get comfy, just pure ergonomic bliss. And let's not forget about the It's sleek, modern, and it fits perfectly with the vibe of our new upgraded desk space. So if you're ready to upgrade your workspace and save your back whilst you're doing it, use my link and my code that I will put on screen now and in the description box for 6% off at checkout if you want to get your hands on this Sihudoro S100 ergonomic chair. Or if you're feeling has even more features. Trust me, this is one investment your future self will thank you for. Step four, we need to talk about the only detox that I'm doing in the new year, and that is the Netflix detox. Myself and my boyfriend used to be that couple. If you've been here a while, you will have seen when myself and my flatmate Evie were in medical school, we would spend hours and hours in front of the TV telling ourselves just one more episode until it was 1am we'd finished a series and we had to get up at 6am the next day to make it into our hospital placement for 8am. Then recently I've fallen into the same trap with my boyfriend. Recently it was drive to survive on Netflix where we would start the evening with one episode whilst we ate dinner. And before we knew it, it was three or four and our entire evening had disappeared. That's when I realised always having a series on the go is the biggest productivity killer. It felt relaxing in the moment, but I realised I was constantly choosing escapism over things that actually made me feel good. So we decided to try something new, the Netflix detox. Instead of always queuing up the next show, we are taking deliberate breaks from series. Now we only start a new one when we actually have time to enjoy it, like weekends or during quieter weeks, or if we want to sit and watch telly in the middle of the week, which there is nothing wrong with by the way guys, it only becomes a problem when you cannot switch it off. Then we will opt for films instead of TV series that are manufactured to be undeniably addictive. It's such a small shift, but it has completely transformed my evenings and the sweet, sweet pull that the TV and my couch has on me. Step 5, the restful living framework. As we have established, my idea of rest after work used to be collapsing on the couch and doom scrolling for hours. And whilst it can feel good in the moment, I often woke up the next day feeling just as drained. And it didn't make any sense how I could spend my entire evening horizontal and still feel tired, until I stumbled on something that completely reframed how I view rest. Did you know that there are seven distinct types of rest? Dr. Saundra Dalton-Smith, a physician and researcher, highlights that true restoration comes from addressing all seven. Physical, mental, sensory, creative, emotional, social, and spiritual. Yet most of us only prioritise one or two. Usually physical rest like plonking yourself on the sofa for four hours, or sensory like sleeping. Why does this matter? I hear you ask. In a world where toxic productivity has become a huge point of discussion, and toxic productivity is this idea that striving to fill every single moment of your time with activities that work towards a goal is toxic. And the concept of the seven different types of rest may offer an alternative perspective. When we only focus on one area of rest, we leave other areas of fatigue unaddressed. As a doctor, when I'm working, I use up a lot of emotional and mental energy. From the cognitive load of looking at prescriptions and blood results all day. So actually when I get home and I can work on this YouTube channel, it scratches a creative part of my brain which allows me to feel rested in other ways. Or if I've had a long 12-hour shift at work, counter-intuitively I might actually feel more energised after going on a quick 20-minute jog. Both of these activities go completely against our ideas of what rest should look like. And by a lot of people's standards may actually fall into the category of toxic productivity. I'm not saying that toxic productivity does not exist, but what I am saying is that when you intentionally incorporate different types of rest, you don't just feel rested, but you can feel whole. Rest isn't one size fits all, but it is the secret to feeling truly recharged. So if your current idea of rest isn't quite cutting it, try exploring other types. You might be surprised by how much better you feel. Step six, the calendar commitment plan. I have been there, you try sticking to a calendar for two weeks, then it all gets a little bit too much and you give up. But let me explain why the simple act of scheduling can be transformative. It's not just about managing your time, it's about creating accountability and aligning your actions with your core values. Research in psychology, particularly into time management and intentional psychology, suggests that planning activities can boost your motivation, reduce stress and enhance your sense of control. In fact, the act of scheduling itself can activate a part of your brain involved in goal setting and decision making, reinforcing positive behavior. For instance, I don't always feel like working out or being social, but I never regret it once I'm there. According to psychologists, when we make a plan for something, we are far more likely to see it through. One study found that people who schedule their workouts are 70% more likely to go through with them than people who rely on willpower alone. The beauty of scheduling is it turns intention into actions. You're not just thinking about what might make you feel better, you're committing to it. When you make a commitment to yourself, you create a sense of psychological ownership over your time, which increases the likelihood that you'll follow through. Plus, the satisfaction of checking something off your calendar releases dopamine, reinforcing positive behavior and creating a cycle of motivation. So here's what I recommend. Take a look at your week and schedule one thing for yourself every evening. It does not have to be something huge. It can be something as simple as calling a friend, reading a chapter of a book or even just stepping outside for some fresh air. Whatever it is, put it in your calendar and treat it like a non-negotiable appointment. You'll be amazed at the difference it makes. Finally, step seven, the fulfillment formula. I have learned through building this YouTube channel whilst working full-time as an NHS doctor, potentially in one of the worst eras to be a doctor in history, I have learned that when you're doesn't always bring you joy. Evenings are the perfect time to focus on something you love. It's not just productive, it's restorative. Creating content after work doesn't always feel like work. It's fulfilling and when I wake up for work the next day, I feel even more energized. Your evenings are a blank canvas, the perfect opportunity to pour energy into something that truly lights you up, to feel like you're in control again and if that screams toxic productivity to you, remember it's not always about striving to achieve something. It's about giving your life purpose and fulfillment again. So now you know how to reclaim your five to nine after your nine to five but do you know how to effectively manage your time? If not, I've linked my video on time management here and if you hate your nine to five that much that you want to retire early as a millionaire, then this video will talk you through how I invest on an average salary. If you enjoyed the video, please don't forget to like, comment, subscribe. I hope you have a wonderful, wonderful, wonderful week and I will see you in the next video.