How many times have you taken work home? Better yet, have you ever answered emails in the shower or checked for work-related notifications in bed? If so, has the work day really ended? I’ve seen firsthand how difficult it is for professionals to disconnect, and I’ve experienced it myself. But here’s the good news: with a few strategic shifts in how you approach your work-life balance, you can regain control and achieve more by doing less.
The Cost of Never Disconnecting
How Always Being ‘On’ Hurts Productivity
When you never fully unplug from work, you may think you’re being more productive, but the opposite is often true. A study published by Sabine Sonnentag et al. found that “Lack of psychological detachment from work during off-job time contributes to the increase in employee exhaustion over time.” Avoid the cognitive and emotional burnout and enjoy your life! Work should supplement the life you want to live.
I am no stranger to this lifestyle, in fact it was just this past week that I was answering emails while in the shower. But the working in this manner slowly made me mentally exhausted in a few days. Soon, although I was present at work, I was not able to perform to the best of my abilities. That’s when I knew this lifestyle was not sustainable and I needed a change.
Psychological Detachment from Work
Psychological detachment refers to mentally disengaging from work during non-work hours. It’s essential for recovery, yet many of us struggle with this. Sonnentag’s results “suggest that exhausted employees find detachment from work increasingly difficult and therefore might suffer from insufficient recovery-although they need it most.” Without proper mental breaks, our brains don’t have the chance to recover, leading to chronic stress and diminished long-term out.
Identifying the Triggers that Keep You Tied to Work
Common Triggers That Prevent Detachment
- Emails after hours: The ever-present messages that you think “need attention” after work is smaller than you think. Next time, ask yourself if there is a need for an urgent reply.
- The multitasking myth: Many workers think that combining work and family time will enhance their productivity. However, their multitasking will actually be detrimental to both activities. Focus on one activity at a time and you will find yourself attention and vigor.
- FOMO (Fear of Missing Out): The last is the fear born from disconnecting and missing out on opportunities. But this prevents an individual from focusing on the long-term: their worsening mental and physical health leads to lower quality work. It is illogical to expect peak performance at all times.
Practical Tips to Disconnect After Work
Create a Hard Stop
Although a bit crude, you may find it beneficial to just let go of work after your obligation. Although hard stops like this do not last long, it is a good first step to set a dividing line.
Set Boundaries with Yourself and Others
To truly leave work at work, both you and your colleagues need to respect boundaries. Start by informing your team about your set working hours and letting them know when you’ll be available. This can be as simple as setting an auto-reply for after-hours emails or adjusting your Slack notifications.
When implementing this method, I found that people did indeed respect my time. This goes both ways, know that your team deserves the same treatment. Ultimately, the key is to perform well during work, so there are no complaints while you rest and recharge.
Use Technology to Help, Not Hurt
Scheduling Tech Breaks
Your smartphone can be a double-edged sword—capable of helping you or trapping you in an endless work loop. Thankfully, there are tools designed to limit distractions. For example, use google translate to schedule in times to check emails and other media. This method keeps you feeling less guilty during breaks.
You can also set “do not disturb” hours on your phone, and I recommend turning off notifications for all non-essential apps after a certain time each evening. There are built-in settings available on our phones that can easily accomplish task. This small change had a profound impact on my ability to mentally switch off at the end of the day.
Establish a Routine for Transitioning Out of Work
Shutdown Ritual
Creating a ritual that signals the end of your workday can help your brain transition out of “work mode.” Studies have shown that having consistent habits or routines improves our ability to mentally disengage from tasks. My shutdown routine includes tidying up my workspace, reviewing the next day’s schedule, and then mentally “closing” my work for the day. Check out this article to learn more on how to create healthy habits!
Build Non-Work Identities and Interests
Filling Your Time with Engaging Personal Activities
If your entire identity is wrapped up in your work, it can feel impossible to stop thinking about it. That’s why it’s important to nurture non-work activities. Hobbies like gravel biking, painting, or even just reading novels can offer a creative outlet and break up the monotony of work stress.
Research shows that engaging in activities unrelated to work helps refresh the mind and improves overall productivity. When I started taking up gravel biking on weekends, I noticed that I returned to work on Monday feeling more energized and focused. The key is to find an activity that excites you and makes it easier to mentally disengage from work.
Cultivating Mindfulness and Present-Moment Awareness
Mindfulness Techniques for Switching Off
Mindfulness practices, such as meditation or mindful walking, are excellent for creating mental separation between work and personal life. A study from Harvard Business Review, written by Lindsey D. Cameron and Andrew Hafenbrack, revealed that workers who practice mindfulness regularly are better at managing work-related stress and are more present in their personal lives.
Even taking a few minutes after work for deep breathing exercises can help you reset. Try sitting in a quiet room, closing your eyes, and focusing on your breath. By doing this regularly, you train your brain to release work-related tension. For a more detailed article on starting meditation, check out this article!
Develop a Gratitude Practice
Incorporating a gratitude practice into your evening routine can also reduce work anxiety. Reflecting on both personal and professional achievements each evening not only provides a sense of closure but also shifts your focus toward positive experiences. Check out this article on how to journal and start creating a optimistic attitude.
Overcoming Common Obstacles to Disconnecting
Dealing with Urgent Work Requests After Hours
It’s inevitable that urgent work matters will occasionally pop up after hours. When this happens, have a plan. For example, set guidelines for what constitutes a true emergency and communicate these to your team. You can also create autoresponders that politely inform colleagues of your off-hours and direct them to alternate resources if the issue isn’t critical.
Handling these moments with confidence and boundaries can prevent them from becoming an ongoing issue.
Conclusion: Be Kind to Yourself
Achieving balance between work and personal life takes time and practice. Start by making small, intentional changes and give yourself grace along the way. Remember, the goal isn’t to be perfect—it’s to be more present, both in your work and in your life.
By creating boundaries, establishing routines, and embracing mindfulness, you’ll find it easier to leave work at work, ultimately boosting your productivity and your well-being.