Many people struggle to leave their work at work, but what happens when we bring work home with us?
When we bring work home, it can increase stress, make it easy to neglect self-care, increase the risk for burnout, affect relationships, and even reduce our quality of sleep. If you feel that you are constantly thinking about work, struggling to relax in the evenings, or checking work emails and messages after hours, it may be a sign that you need a workday shutdown routine.
Simple Workday Shutdown Steps to Follow
There are simple steps to take once we have logged off for the day to help us transition from our work mindset into a home mindset. Transitions can help maintain a mental boundary between our professional and personal lives, so we can remain present in each setting. Creating your own transitional routine should be personalized and fit your lifestyle.
- Start by deciding when you would like to begin your routine. This might be when you close your laptop, finish your last meeting, or start your commute home.
- Next, try to introduce signals to your brain that you are transitioning between mindsets, such as changing clothes, taking off a badge, taking deep breaths before you walk into your home, taking a walk, or turning off work notifications.
- Once you are home, allow time to decompress based on your needs. This could mean setting boundaries with anyone you may live with, enjoying a self-care activity, calling a friend, or even just getting a snack and relaxing.
The more mindful we are about creating a transition routine from work to home, the more successful we can be in preventing burnout, stress, and feeling overwhelmed. Creating a workday shutdown routine signals our brain that we are entering a space to rest and relax. Over time, having a routine can make it easier to be more present, enjoy your hobbies, connect with others, and engage in things that recharge us. It’s not just about ending our workday, but rather reclaiming time during our day to fulfill our needs outside of work.
About Emily Coogan:
Emily is a Resident in Counseling at Healthy Minds Therapy and is currently working towards licensure to become a Licensed Professional Counselor (LPC). Emily takes a holistic approach that integrates a variety of therapeutic modalities to fit each client’s individual needs, such as cognitive behavioral therapy (CBT), person-centered therapy, and acceptance and commitment therapy (ACT). She has experience working with preteens, teenagers, adults, and couples to help manage different life stressors such as anxiety, depression, ADHD, trauma, relationship concerns, and life transitions. Learn more about Emily HERE.