Stress is taking a toll on more people, more often, findings suggest…
A recent global survey has uncovered a startling truth: Stress is taking a toll on daily life worldwide, with nearly two in three people (62%) reporting stress impacting their daily lives. Yet, many of us remain stuck in unhelpful habits—excessive screen time, sleep procrastination—that only perpetuate stress cycles. So, how can we break free and take control of our well-being?
To help tackle this issue, ATV Today Health has consulted with the experts at Northerner who have identified some of the most damaging post-work habits and shared actionable solutions to help leave daily stress behind..
Unwinding Wrong: Evening Habits That Increase Stress
1. Steer away from sky-high screen time
When we get home from a long day at work, it’s all too easy to fall into the trap of non-stop scrolling on our phones. Commonly dubbed “doom scrolling”, this bad habit sees over 69,000 global searches a month, and although it may feel like a welcome break for our brains, endless hours of screen time could be doing a world of harm beneath the surface and causing more stress than it relieves. Unsurprisingly, cutting down on social media and phone use are New Year resolutions pledged by almost a third of Brits (28%).
The physical impact can range from eye strain, causing headaches and migraines, to pain in the neck, shoulders, and back. And the effect on our brains can be equally as damaging, with some studies suggesting that our smartphones and social media could be dangerously addictive.
You should be extra careful if you tend to scroll when you wind down for bed, as the light from your screen could disrupt your natural internal clock and cause sleep issues or even insomnia.
Instead of reaching for your phone, try to find a non-screen hobby to scratch that itch: reading, a resolution that 23% of surveyed Brits reported, learning a new hobby (18%), and journaling are just a few examples that could bring you far more long-term satisfaction and health benefits than scrolling sessions.
2. Avoid the Sedentary Slump
Lounging on the sofa until bedtime is often all we want after a long day. However, for those whose jobs also involve sitting for long periods, this choice of evening activity could be doing more harm than you realise. With 32% of Brits looking to become more active in 2025, it’s a clear signal that the strain of a sedentary lifestyle is bothering us.
The risks of too much time spent sitting should not be underestimated: studies have linked sedentary lifestyles to vascular musculoskeletal issues, heart disease, obesity, and even cancer. Not only are there physical risks to our bodies, but those who spend more time sitting are at a higher risk of developing both anxiety and depression.
Changes should begin in your working day: try setting timers to get up and move, using a standing desk, or walking with colleagues during meetings. However, our after-work habits are equally as important.
Even something as simple as standing while you watch TV or fitting in a small, at-home workout session could have long-term benefits and help you avoid serious health risks.
3. Mindless Snacking: The Silent Stress Contributor
For many people, cooking a meal is the last thing they want to consider after a long day. This can lead to the familiar habit of snacking on anything readily available instead of cooking a complete, balanced meal.
There are real risks when falling into this routine. It is all too easy to spend the evening munching on ultra-processed snacks, often high in salt, sugar, and fats, and low in the nutrients we need, instead of having a proper meal. Studies show this habit “can increase a preference for these foods, leading to a change in eating behaviours and diet quality.”
Not only can this impact long-term physical health, but the rapid increases in blood sugar levels and the insulin crashes your body goes through trying to control this can lead to an increase in cortisol, the main stress hormone, which is perhaps why 36% of Brits are aiming to eat healthier foods this year.
Many have found a solution to eliminating this habit: meal prepping. With 14% of us gearing up to cook more this year, it’s a great way to save time and tick off another resolution in 2025.
4. Nighttime is not the time for problem-solving
For many, one of the most challenging habits to kick is running through every problem we may face at work the next day and trying to find solutions. This may be replying to work emails when you should be winding down for the evening, or tossing and turning as you think of work dilemmas instead of sleeping. Either way, the impact of not switching off on our sleep quality, stress levels and mental health should not be understated.
Though kicking this habit and banishing stressful work thoughts from your evening routine can be tricky, you can use tactics to help. Research suggests journaling about your stresses or keeping a notepad nearby to jot down ideas as they pop into your head late at night. Getting these thoughts down on paper can stop the feeling that you need to act on them immediately, in turn allowing you to return to more relaxing thoughts and activities.
5. Avoid the Trap of Revenge Bedtime Procrastination
Revenge bedtime procrastination describes the frustration of long work hours and sacrificing sleep just to have a little time for yourself, resulting in staying up late to reclaim personal time you missed during the day, even though you know it’s no good.
You might watch one more episode, check your phone, or get lost in random tasks, thinking you’re just passing time. But this delay takes away from your sleep, leaving you with less rest and more stress the next day: yet it’s still a habit 53% of young adults are guilty of. Unsurprisingly, 29% of Brits surveyed are seeking better sleep this year.
The key to breaking this habit? Establish a regularly timed nighttime ritual, and stick to it. This is more important than it sounds, amid reports that irregular sleep has been linked to an increase in heart attacks, dementia and depression. Once you’re into this schedule, you’re brain will automatically know it’s time to wind down.
