Optimizing Your Time After Work: Meal Prep, Mental Health Care, And Your 5–9

Separating one’s professional and personal life is often challenging due to demanding work schedules and expectations of increasing connectedness. To address these challenges and foster mental and physical wellness, taking steps to maintain a healthy work-life balance can be key. One way of doing this is through what’s called a “5–9 routine,” which involves engaging in self-care practices and other activities outside traditional 9–5 work hours. Below, we’re discussing the importance of work-life balance, outlining options for creating a positive before- or after-work routine, and showing you how therapy can fit into your 5–9. 

The importance of work-life balance

Work-life balance refers to a person’s ability to cultivate a robust lifestyle outside of their career. When they aren’t working, people who maintain a healthy work-life balance may spend time with their loved ones, focus on their health, engage in their hobbies, and take time to rest. Most importantly, their professional lives typically have a limited negative effect on their personal lives. 

That said, many people struggle to utilize their personal time in a productive or restful manner. Long work days and other stressors and obligations can make it difficult to have the energy for much more than scrolling social media or watching TV. However, even starting small with a few self-care habits outside of work may help you build momentum toward a healthier or more balanced lifestyle. 

Potential mental health effects of a poor work-life balance

Individuals who struggle to maintain a healthy work-life balance may experience various mental health concerns as a result. Work-life imbalance has been associated with anxiety, depression, and perceived stress. It can also lead to poor sleep, an impaired immune system, and other physical effects that may contribute to mental health challenges. 

Focus on the 5–9: optimizing your time before or after work

There are only so many hours in a day. If eight or more of your 24 hours are spent at work, and around eight hours are spent sleeping, that leaves about eight more hours to participate in hobbies, exercise, spend time with family and friends, etc. Though it may sound like a lot, you likely have a variety of non-work obligations to address as well, such as errands, housework, and other tasks. 

To optimize their time outside of the workplace, many people are developing a 5–9 routine—so named because they take place from either 5am to 9am, before the traditional workday, or 5pm to 9 pm, for those who aren’t early risers. (The same principle can be applied to any outside-work period for those who work in sectors that require nontraditional hours, like event planning, medicine, entertainment, or hospitality.) Developing a routine for before or after your job, regardless of the hours you work, can help you ensure you’re consistently participating in activities that will help you recharge and live a full life. 

A 5–9 routine can have several different components, potentially involving exercising, socializing, cooking, reading, journaling, or preparing for the day ahead. People also sometimes use their 5–9 routines for personal development (e.g., learning a new language, starting a side hustle) or professional development (e.g., attending night school). 

Meal prep, setting out workout clothes, etc.: using your 5–9 to get a head start

Doing things to prepare for the next day or week can help save you time in the long run, potentially contributing to a solid work-life balance. The following are steps you might consider taking as part of your 5–9 routine to get a head start. 

Meal prep

Waiting until breakfast, lunch, or dinner to decide what to eat can be inefficient when you’re already pressed for time. Prepping meals allows you to save time and mental energy by cooking and portioning out food ahead of time. You can meal prep for the day ahead during your 5–9 or you can batch meals for the entire week ahead on the weekends. 

Prepping balanced, nutrient-dense meals can not only save time but also provide your body and brain with energy when you eat them throughout the week. Meals that are cooked ahead of time commonly involve a starch (e.g., rice, pasta), a protein, and a vegetable. A wealth of meal prep ideas are available online.

Set out your work (and workout) clothes

There is a reason many high-profile CEOs have limited wardrobes. Choosing your outfits for the day can take up much-needed free time and mental energy. To avoid this, you might consider setting out your work clothes, uniform, and/or workout clothes each night. 

Create your schedule

Knowing how the next day will look can help you optimize your time. You might start by filling in your calendar app or planner with meetings, appointments, and meals. Then, consider making a to-do list and prioritizing it so that you know which other tasks need to be completed first. In addition to work obligations, you could schedule self-care, hobbies, and time with loved ones. Creating a schedule can help you not only plan your day, but also organize your thoughts so that you aren’t worrying about what to do while you’re trying to relax or sleep. 

Tips for a healthy work-life balance: Eat dinner, avoid screen time, etc. 

Incorporating healthy habits into your before- or after-work routine may help you avoid excess stress and burnout. The following are tips for maintaining a healthy work-life balance. 

Eat dinner every night

Preparing a nutritious meal for dinner (or breakfast or lunch, depending on your schedule) can help you foster physical wellness and serve as a reset after work. For many, though, fatigue and stress from the workday can make it hard to cook or even go out to get dinner. Skipping dinner can lead to negative health effects, including sleep disruptions and an increased risk of cardiovascular disease, so aiming to eat regular meals can be advisable. If you’re often too tired to sort out your meals after a busy day at work, meal prepping ahead of time might be worth exploring.

Limit screen time

If you’re like many people in the workforce, you spend a significant amount of time during your workday using a computer, smartphone, or tablet. There is evidence that excessive screen time can negatively impact various facets of our health, potentially contributing to musculoskeletal pain, eye strain, and psychological concerns. 

As such, you might try to limit the amount of time you spend with screens before and after work. Experts suggest avoiding your phone first thing in the morning, and instead looking out a window or stepping outside for a few minutes. Additionally, while you’re working, consider practicing the 20–20–20 rule by taking 20 seconds to stare at something 20 feet away every 20 minutes. 

Pursue your passions

Engaging with your interests can provide you with a sense of purpose and meaning that isn’t connected to your career. There is evidence that pursuing your passions outside of work can lead to feelings of self-determination, happiness, and freedom. 

If you struggle to consistently engage with a hobby, consider participating in a local meet-up centered around that activity. For example, if you enjoy reading and writing, you could join a book club or writing club in your area or online. Pursuing your passions can be key to having your own life outside of work. 

Rest

After you work hard at your job, your body and mind need time to recover. While it can be helpful to remain active during a 5–9 routine, it can also be important to give yourself plenty of time to rest. A consistent sleep schedule can contribute to cognitive, emotional, and physical well-being, potentially helping you better navigate your professional and personal life. 

Additionally, a relaxing bedtime routine can help you foster restfulness and signal to your body that it’s time to sleep. Your nighttime routine may involve reading, journaling, practicing yoga, taking a bath, or drinking a cup of tea.  

Addressing work-related concerns in therapy

If you’re experiencing burnout, chronic stress, or related mental health concerns due to work, you might consider seeking care in therapy. A therapist can provide you with emotional support, help you identify and address potential mental health symptoms, and share tips for cultivating a healthy work-life balance. When working with a mental health professional, you may be able to find ways of incorporating self-care strategies into your daily life. Additionally, a therapist may help you learn to set boundaries at work so that the line between your professional and personal life is more clearly defined. 

How online therapy can help with work-life balance

For those whose workdays are already busy, it can be difficult to find the time to commute to a therapist’s office, sit in traffic, and wait in a waiting room. If you’re interested in adding convenient and flexible mental health care to your 5–9 routine, consider participating in online therapy instead, where you meet with a licensed therapist remotely from anywhere you have an internet connection. 

Incorporating online therapy into your routine before or after work

With an online therapy platform like BetterHelp, scheduling is flexible, so you can participate in sessions at times that work for you. Additionally, online therapy is often a more affordable option than in-person sessions without insurance.

The efficacy of mental health care through online therapy

Research suggests that online therapy can help individuals address mental health challenges related to their professional lives. For example, in a study on the efficacy of online therapy for stress, researchers suggest that “participants experienced positive effects on their mental health and well-being in both life and at work.” The study also notes the ability of online therapy platforms to circumvent common barriers to treatment, like geographical limitations, time constraints, and costs.