We welcome summer with open, bare arms for the good things it brings. Sweet strawberries, early sunrises and late sunsets, that warm, woozy haze where the edges of the day start to blur. And then there are summer nights, those borrowed hours between finishing work and suddenly realising it’s far later than you planned. You know the kind: streets still buzzing, the low hum of chatter drifting from any open space with tables and chairs, cutlery clinking somewhere nearby, someone laughing.

It’s no surprise those lighter evenings feel so good. A UK study found that spending just a couple of hours a week outdoors is linked to better mood and overall wellbeing, which feels fairly obvious when you’re actually out there with a plate of food or drink in your hand. Add a few friends, and it becomes something else entirely: hazy sun, easy chatter, the “let’s just sit where we can” approach. It’s all very unpretentious – and, not coincidentally, we tend to relax when things feel that easy.

Something about the atmosphere changes how we behave. We stay out longer than we meant to (if we meant to at all). Someone suggests “one quick drink” and suddenly it’s nearly dark. (You knew that would happen.) For a while, the usual sense of rushing fades. And yet summer also has a way of making us a little over-eager. The evenings feel fleeting, so we try to stretch every last ray of light and say yes quickly. Or one quick scroll and it can feel like everyone is living their best lives against a perfect sunset scene, sipping something fruity. It’s only natural to want to make the most of it, but it often means we overpack the very moments that were meant to slow us down.

This is where a slower approach comes in, letting the evening be what it is, and giving the smaller moments a bit more space to unfold.

1. Dine outside (Even on a Tuesday)

Not every summer evening needs planning or invitations. Take your dinner outdoors, even if it’s just you and a bowl of pasta. Sit on a step if you don’t have outdoor space, or by an open window with the evening air drifting in. Eat more slowly than usual. People-watch. Dog-watch. Make the street your Netflix.

2. Eat something summery

There’s something about choosing and preparing food yourself that makes it feel more special on your plate. If it’s available to you, go somewhere you can pick your own fruit: strawberries, cherries, whatever is in season. If not, choose something ripe from the market. Take it home and eat with your hands and enjoy the juiciness. Or add it to a drink to turn the evening into more of an occasion.

3. Take a dip

If you’re in the mood for something a little more invigorating, it’s not a crazy idea to wash the day off with a spot of wild swimming. It doubles as your movement for the day, but more importantly, it changes your headspace completely. A recent wellbeing study by the University of Exeter found that swimming in natural waters can improve mood and reduce stress – and if the water is cold, even better, apparently. There’s also something special and humbling about being in natural surroundings – the peace, the scenery, the space. Just check local guidance and swim safely.

4. Repeat something small

Repeating something small each evening helps you slow down. A familiar habit gives the mind a break from decision-making and creates a gentle rhythm to the night. Keep your little thing simple: twenty minutes with a book or journal by an open window, an after-dinner walk around the block, a small “goodnight” wave to a neighbour, or a few stretches, a short breathwork practice at sundown on the balcony.

5. Catch the blue hour

With time loosening its grip, weekdays start to feel a little like holidays. The trick is leaving on a high, not when you’re worn out, but when you’re still enjoying yourself. If it’s safe, walk home during blue hour, when the sky turns that deep, in-between blue, and the pavements are still holding onto the day’s warmth. It’s a small thing, but it changes how the evening ends – and you’ll feel it the next morning.

6. Ease out of the day

Before getting into bed, take a shower to wash away the day and the sunscreen. Let the senses do the work: the cooling water, the scent of your soap, the faint warmth still in your skin from the day. Leave the window slightly open if you can, letting in the night air. Try some easy-going music (or, more naturally, the sound of crickets) to help soothe your mind and shift it into a slower rhythm. Wind-down acts like this help let the nervous system know that the day is ending, making it easier for your body to fall into a restful sleep…and ready to do it all again tomorrow.