Your 5–9 Matters Too: How to Build a Healthier Life Outside of Work
This post may contain affiliate links, which means we may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see our full disclosure https://sagecounselingtherapyandwellness.com/disclosure-privacy-policy-terms-of-use/ for further information.
Over the past few years, a fresh lifestyle movement has emerged across platforms like TikTok, Instagram, and Facebook: the “5–9” trend. Influencers and everyday individuals are showcasing how they transform their pre- and post-work hours into a time for self-care, productivity, and personal growth. Unlike the hustle-focused culture that glorifies logging in early and working late into the night, the 5–9 trend invites us to reclaim the hours before and after work, shaping them into a meaningful and rejuvenating part of our day.
Rather than collapsing on the couch until bedtime, people are building intentional routines between 5 p.m. and 9 p.m..This can mean cooking comforting meals, working out, practicing hobbies, connecting with loved ones, or simply resting mindfully. For others, the magic happens in the early hours, with a “5–9 before the 9–5” routine, waking up early to journal, meditate, stretch, or savor a quiet cup of coffee before the hustle begins. This shift is not just about aesthetics or Instagram-worthy moments; it’s about creating a sustainable lifestyle that supports mental health, physical well-being, and emotional balance.
If you’ve been curious about how to implement a healthier 5–9 into your life, this guide will help you do just that, rooted in research-backed strategies and actionable tips.
Why the 5–9 Trend is More Than Just a Social Media Aesthetic
The Cleveland Clinic breaks down how this trend focuses on reclaiming personal time. By structuring your mornings and evenings intentionally, you’re less likely to fall into the cycle of passive activities (scrolling endlessly, binge-watching TV) that might feel relaxing in the moment but often leave you feeling unfulfilled.
Instead, the 5–9 encourages:
- Mindful activities that nurture both your body and mind.
- A balance between rest and productivity.
- A sense of autonomy over your personal life, rather than feeling like work defines your entire day.
This is not about cramming more “tasks” into your evenings; it’s about aligning them with what brings you joy, energy, and purpose.
- Move Your Body to Manage Stress
We’ve all heard that exercise is good for you, but after a long workday, it can feel like the last thing you want to do. According to Mayo Clinic, physical activity is one of the most effective tools for combating stress. Exercise reduces stress hormones like cortisol, triggers the release of endorphins (your brain’s natural mood elevators), and improves sleep quality.
How to make it part of your 5–9:
- Go for a 20–30 minute walk before or after work. Bonus points if it’s in nature.
- Try a short home workout with resistance bands or dumbbells.
- Explore relaxing options like yoga or Pilates that also improve flexibility and posture.
- Cook at Home for Better Nutrition and More Joy
Cooking at home isn’t just about saving money; it’s about nourishing your body with wholesome ingredients and having full control over what you eat. HelpGuide.org points out that preparing your own meals often leads to a more balanced diet, reduces processed food consumption, and can even strengthen relationships when shared with others.
How to make it part of your 5–9:
- Plan simple, nutrient-rich dinners with lean proteins, fresh vegetables, and whole grains.
- Prep easy, healthy breakfasts in advance, like overnight oats, Greek yogurt with fruit, or egg muffins, so mornings start with steady energy and minimal stress.
- Involve your partner, friends, or kids in meal prep—it turns cooking into a shared activity rather than a chore.
- Experiment with meal kits or cooking gadgets that make prep faster and more fun.
- Connect with Loved Ones to Buffer Stress
Our relationships have a powerful influence on how our bodies handle stress. Psychology Today reports that spending time with people you care about can lower blood pressure, reduce anxiety, and even improve immune function. Social connection works like an emotional safety net, helping you process stress in a supportive environment.
How to make it part of your 5–9:
- Share a meal with family or friends (whether at home or a local café).
- Schedule a weekly phone call with someone you care about.
- Play a board game or watch a favorite movie together.
- Make Time for Hobbies That Light You Up
Hobbies aren’t just for weekends—they’re a vital part of a balanced, healthy life. The National Institute on Aging emphasizes that engaging in activities you enjoy can boost mood, improve cognitive health, and even reduce the risk of certain illnesses as you age.
How to make it part of your 5–9:
- Dedicate 30–60 minutes to something creative (e.g., painting, writing, photography, or crafting).
- Try learning a new skill, like playing an instrument or gardening.
- Join a local club or group to make your hobby a social activity too.
- Prioritize Rest and Mindful Wind-Downs
A healthy 5–9 doesn’t have to be packed with activity. Rest is equally essential, especially mindful rest that helps you transition into sleep without overstimulating your brain.
Wind-down ideas:
- Read a physical book instead of scrolling on your phone.
- Practice meditation or deep breathing.
- Take a warm shower or bath to signal to your body it’s time to relax.
Practical Tips for Building Your 5–9 Routine
Start small. Pick one or two habits to introduce, rather than trying to revamp your entire evening at once.
Set boundaries with work. Work during your scheduled hours only and resist checking emails afterward.
Plan your mornings and evenings ahead of time. This reduces decision fatigue and makes it more likely you’ll follow through.
Mix productivity with pleasure. Balance chores with activities that bring joy.
Stay flexible. Life happens… don’t stress if your 5–9 isn’t perfect every night.
Sample Healthy 5–9 Schedule
- 5:00–5:30: Go on a quick walk or workout.
- 5:30–6:30: Cook and eat a meal.
- 6:30–7:30: Connect with a loved one or spend time with a pet.
- 7:30–8:30: Practice a hobby or creative activity.
- 8:30–9:00: Participate in a mindful wind-down activity (reading, stretching, or meditation).
Why Your 5–9 Is Just as Important as Your 9–5
The hours before and after work set the tone for your mental and physical well-being. A nourishing, intentional morning and evening routine can help you:
- Reduce stress and anxiety.
- Improve sleep and energy levels.
- Strengthen relationships
- Build skills and hobbies that bring long-term satisfaction.
You don’t have to overhaul your entire life overnight. Start with one change that excites you (whether it’s cooking a healthy meal, taking a walk, or picking up a paintbrush) and watch how it transforms the way you feel about your day.
Sage Counseling and Wellness offers a range of therapy and wellness resources designed to guide you toward a balanced lifestyle, healthier relationships, and deeper self-understanding. Visit our website to learn more about our approach, explore available services, and discover additional tools to help you make the most of your life.
To discuss how therapy could help you during this season of your life, please contact me or schedule your free 15-minute consultation.
Resources
Cleveland Clinic. “The 5-to-9 Trend: How People Are Taking Back Their Evenings.” Health Essentials, Cleveland Clinic, 15 Aug. 2023, https://health.clevelandclinic.org/5-9-trend.
Mayo Clinic Staff. “Exercise and Stress: Get Moving to Manage Stress.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 9 Dec. 2022, https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469.
HelpGuide.org. “Cooking at Home: A Healthy Habit Worth Cultivating.” HelpGuide, HelpGuide.org, https://www.helpguide.org/wellness/nutrition/cooking-at-home.
Sapolsky, Robert M. “How Social Relationships Affect How Your Body Responds to Stress.” Psychology Today, Sussex Publishers, 24 Mar. 2023, https://www.psychologytoday.com/us/blog/origins-of-health/202303/social-relationships-affect-how-your-body-responds-to-stress.
National Institute on Aging. “Participating in Activities You Enjoy as You Age.” NIA, U.S. Department of Health and Human Services, 30 Nov. 2020, https://www.nia.nih.gov/health/healthy-aging/participating-activities-you-enjoy-you-age.
Want to read more? Here are a few related blog posts you may be interested in checking out!
0 Comments