
Everyone’s talking about self-care these days.
There is an abundance of advice on how to unwind from a stressful day, find ways to relax at home, and take a digital detox. Yet, for all the content that exists, I’m surprised that there isn’t much on practicing self-care as an introvert, especially as it relates to work.
Introverts require a different kind of unwinding. We, by definition, gain energy by being alone and too much socializing depletes our limited tank.
I’m an introvert and I work in an open office space that buzzes with students all day and night. I sit at a communal desk in a room filled with communal tables. There’s rarely a quiet moment on the General Assembly campus.
It may not sound like the ideal job for an introvert, but not all introverts are shy or have social anxiety. Some of us enjoy meeting new people and engaging in conversation. But at the end of the day, all of us need to decompress after too much human time.
It’s easy to dismiss this need, but as an introvert it’s paramount that you find ways to support how you function. You’ll be so much better off for it. I’ve found a few rituals that help keep me calm and energized. While I am by no means the authority on managing life as an introvert, I do hope you can discover ways to take care of yourself too.

Get enough sleep
This may not be a realistic option for someone with young kids or multiple jobs, but if you can you should aim for at least 8 hours of sleep every night. This is something I’ve recently prioritized. A solid night’s sleep helps curb my anxiety and allows me to feel ready for my day. I use the Bedtime app on the iPhone to remind me when I need to fall asleep to get my 8 hours. I’ll then bury my phone under a book so I’m not tempted to stare into the disruptive blue light.
Meditate
I try to start every morning with a quick 10 minute meditation to get in the right headspace before work. I shuffle between the Breathe and Meditation Studio apps, which offer short guided meditations — some are even designed to be listened to before you get out of bed. Taking a moment to breathe and focus on the present, allows me to go to work with a clear, calm mind.
Maximize your commute
I like to read a book or listen to the New Yorker fiction podcast on my way to work. Diving into a fictional world for 25 minutes softens me into the day and serves as a bit of “me time.” If reading isn’t your thing, try to do something else on your commute that makes you happy: knitting, listening to music, doing a crossword puzzle, whatever it may be. If you drive, bike or walk to work, try thinking about your commute as your alone time and not as a stressful chore. Strategically using this time to do something that you enjoy, will not only make the commute more enjoyable but will help you start your day on a positive note.

Manage your time and schedule
Finding the right balance between meetings, phone calls, and heads-down work is crucial. I once experimented with scheduling all of my meetings and calls in one day, thinking if I could knock it out at once I could then look forward to the rest of my week. Wrong. It was miserable; I felt punch-drunk all day and hungover the next. I’ve learned to schedule my meetings throughout the week–capped at two per day–during the afternoon so I can use the mornings to focus and root myself into the work day. And if I’m feeling mentally exhausted, I’ll consider rescheduling the call or meeting. If you have the flexibility, I recommend tweaking your schedule so it’s optimized for you.
Find your space
If you work in an open office like I do or share a space with teammates, try to find hidden spots you can retreat to. I like lounging on a couch we have tucked in the corner. At a previous job, I worked out of our phone booth. These special spots might not be easy to come by, but even the act of sitting in a seat away from your coworkers can help. If you don’t have an office job and are on your feet for most of the day, use your breaks as a way to decompress and think of them as your own space. When desperate, taking an extra five minutes in the bathroom can make a difference.
Own what makes you feel comfortable
Everyone has their version of a safety blanket. At work, it’s my headphones. I wear them throughout the day and listen to ambient music — which keeps me focused and calm. And here’s a secret: sometimes I’ll wear them and not listen to anything. Headphones act as a “do not disturb” sign and if I need to be in my bubble, I have no shame putting them on.
I also leave my camera off during group video chats because it makes me uncomfortable to leave it on. I abandon over-active Slack channels with excessive notifications. I will send an email instead of hopping on a phone call. Own whatever it is that helps you feel in control. These small acts of resistance can give you a surge of energy.

Practice mindfulness
I’ve kept a journal since I was 12. Writing out my thoughts and venting to blank pages of paper is cathartic. I’ll admit, I don’t do this everyday but it is especially great after a trying day. I also recently started to use the Pacifica app to track my mood to assess my stress triggers and find ways to ease myself out of uncomfortable situations. Whether through my journal, an app, or the downtime on my ride back home, I find time to practice mindfulness. Observing your thoughts and feelings from the day, without getting wrapped up in the emotions, allows you to feel a sense of closure.
Don’t be afraid to say no
At the end of the work day, more often than not, I just want to go home and I am no longer afraid to say no to social outings. When Wonder Woman first hit the theaters, my manager asked if I wanted to go see it with a group of my coworkers. I had thoughts of guilt (“I should go and bond with my team”) and FOMO (“I really want to see this movie”), but I declined. I knew I wanted to go home and take a bath — and there’s nothing wrong with that! Sometimes a night out is what your mind needs to recharge, but other times you need some peace and quiet. Stand up for what you need, when you need it.
Take time to recharge
While I am no stranger to bingeing on Netflix after work, I try to make time for other activities that help me recharge: cooking dinner and eating alfresco, wandering through a bookstore, taking a long walk, kicking it with my cat, or seeing live music. I also stopped putting pressure on myself for not doing more “interesting” or “exciting” things after work. For too long, I fell into a trap where I’d guilt myself for enjoying what I enjoy because I was worried about the perception and the reflection on me being boring. But the best epiphany I’ve had is to stop caring about that and to own what I like. It has freed me to embrace the things that give me joy and comfort. It doesn’t matter what someone else might think of the activity that helps you recharge. The most important thing is that you take the time you need to decompress so you can be ready for the next day.
There is a way to be true to yourself at work and not burn or stress out. Be aware of what you need as an introvert and communicate those needs to your boss and coworkers. Above all else, embrace the rituals that help you stay happy and energized!

