How to switch off after work and move into ‘Home mode’

Switching off after work is a struggle that many people experience, and I see this a lot in my online clinic and also in my clinic in Guildford. Constant emails, work chats and the temptation to “just check in” means the lines between work life and home life can become really blurry. We can only push ourselves so far and so it is not uncommon that a difficulty in switching off from work can be a precursor to chronic stress, burnout, poor sleep, home arguments and a high sense of lethargy. Online Therapy and Cognitive Behavioural Therapy (CBT) appointments can really help with this.

However, whilst therapy can explore deeper reasons for the higher levels of stress (i.e., what thoughts are maintaining us to push ourselves), there are a few simple tips that can have a real meaningful impact and help us switch off after work:

1. Create a hard stop time. Decide a time to finish work and do your best to stick to it. This help create a boundary for your brain to transition. Some jobs do not allow this, so in these situations, a ‘soft stop’ approach can be more appropriate. This just involves not starting anything new unless absolutely necessary.
2. Have a shutdown routine. The commute enables this to happen. However, it’s effectiveness often depends on what the commute is like. A busy train, standing like sardines is not a relaxing experience, and tends not to move us into home-mode! Neither is being stuck in a traffic jam. If your commute is uncomfortable or draining, then consider stopping for a bit – perhaps sitting down on a bench, or going for a walk before you walk through the front door. For those who work from home, consider pausing in your work room for 5-10mins before entering the home setting. Maybe play a game on your computer, anything to just highlight that the work day has finished.
3. Change your clothes. Whether you work from an office or at home, it can be really helpful to have different clothes for work-mode and home-mode. So, if you work from home, pause, leave your home office, and get changed into home clothes that you would typically not wear to work. Essentially, you’re trying to show your brain that you’re in a different mode now.
4. Engage in non-work passions. Consider going straight from work to a hobby. Drawing, reading, playing an instrument or sports can be a good way to unwind from work.
5. Try to establish a good sleep routine. ‘Sleep Hygiene’ (link to my other blog) is a term used to describe the best way to look after our sleep. A big part of sleep hygiene is routine. Establishing a good sleep routine is really useful to help us wind down, relax in the evening and get ourselves in a good headspace for sleep. This means, no working in bed, nor whilst relaxing in front of the TV. By showing the brain that the problem-solving / decision-making / planning and organising part of the day is passed then it will be more likely to get to sleep and be comfortable to stay asleep.

Switching off after work is something that requires intention and consistency. The more you do it, the more natural it’ll become and the more comfortable it’ll feel not to do that ‘one more email’. Research has shown that those who experience more detachment from work during their personal time are more content with life and experience less psychological strain, without being less engaged whilst at work (Sonnentag, 2012).

As always, if this is something you would like help with, do feel free to get in touch, and whether it’s myself or one of my associates we would be happy to help.