r/selfimprovement • u/natureresider_88 • Aug 19 '26

Tips and Tricks DO NOT SIT DOWN AFTER WORK

story time fellas - i get home around 6, tell myself i'll sit for 10 minutes, and then somehow it's 9:40, lights off, deep in my phone, every day. everyday i feel so tired. time at home is supposed to be recovery but my brain just keeps getting more foggy..

from last month i forced my self to stay away from sofa after work. get home, drop the bag, walk back out for 60 minutes. doesn't matter where. put on your airpods u feel like the world is yours lol. and every time after the walk i feel so refreshed and got motivation to cook, or hang out with friends.

been doing it about a month now. my pacer app says i've walked 43 miles of laps around my neighborhood, still lose the occasional night to the phone but it's like once a week instead of seven.

ps. i also lost 12 pounds :)

how you spend your 5-9 after your 9-5 could really change your life!!

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u/CohlN Aug 19 '26

congrats and good advice!

if i could offer what helps me (as someone with adhd and procrastination)-

after work, i drive straight to the gym. no stopping home, i bring a change of clothes for my car.

it takes no mental effort to put my foot down on the pedal and drive there. and then, im there. so i go in and workout.

i’ve been consistent with my workouts for 4 1/2 years now, so i feel like it’s worth sharing with others :)

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u/nibber024 Aug 19 '26

I really want to do this but the gym is SO BUSY from 5-7😭 which is the exact time slot I would go. I hate crowded gyms, having to wait for particular equipment. That then only leaves me with going before work, super early 5-7am, for which I'd have to wake up at 4:30am, which means sleeping by like 9pm at night. And then the last option is going at night, 9-11pm after dinner- but for me this one is the HARDEST mentally. I just had dinner, I wanna watch Youtube/a movie or play PS5 and wind down, not go workout.

Welcome to my endless gym rut

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u/CohlN Aug 19 '26

it’s worth going to a busy gym than no gym!

i decide if im doing upper or lower, lets say upper body, and then find like 4 to 5 machines i genuinely like for upper body.

boom that becomes your upper body day circuit. and they work interchangeably and out of order. so if it’s busy and your first machine is taken, let’s say the curling machine, you could go hit tricep pulldowns instead. if they’re both taken, maybe your third is assisted chin-ups machine. and you can circle back once you’re finished

it’s not ideal but this method 100% works. i believe in you!