Community worksheet
Replaying work thoughts after hours
You wrote
I finish work but my head doesn't stop. I keep going over things that happened, things I need to do tomorrow, conversations I need to have. By the evening I'm exhausted but wired. I can't enjoy anything because part of me is still at work. It's been like this for a while now.It sounds like your evenings aren't the restful escape you need them to be, as if part of you is still back at work even when the day is over. "Exhausted but wired" paints quite a picture of the contradiction you're living with—it's like the body is worn out, but the mind is buzzing on.
01 · Answer any, leave any
Reflective questions
Question 1 of 5
02 · Pick one to try this week
Quick exercises
Evening Thoughts List
Write down 3-5 specific thoughts or tasks that persist in your mind in the evening, immediately after work.
Timed Relaxation Reflection
Spend 5 minutes writing about what an ideal relaxing evening would include for you—without any work concerns.
Notice Trigger Moments
Next time you feel your mind racing in the evening, notice what you were doing or thinking about just before it happened.
03 · Bring it to your therapist
Your next session
A line or two is plenty. It stays with this worksheet, so you don't have to find the words on the day.
Your session board is in a free Studio. Save this worksheet there, note and all, and add it when you're ready.
OutSession 2026
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