Mentally disconnecting from work is not as easy as just ‘not thinking about work’. I get that.
This is why we have been exploring not only what mentally disconnecting means and why it is important, but also how it can affect our day-to-day lives, such as having the ‘Sunday blues’ or ‘weekend worries’.
In this post, I’m sharing strategies to help you separate work from personal time, not just at the weekends but at any time when you are away from the workplace and, importantly, need the rest. The goal is to help you create a complete disconnect, allowing you to fully enjoy and benefit from your free time and downtime. We will explore: stress, your thoughts and setting boundaries.
How stress prevents you from mentally disconnecting from work
When we’re wired on stress hormones our brain fixates on perceived threats or problems.
In times of heightened stress or anxiety, these threats may seem glaringly obvious, leading to scenarios where we catastrophise and imagine worst-case outcomes. But, when we’re dealing with everyday stress, this will still happen but to a lesser degree where our brain will preoccupy itself with more subtle everyday concerns, such as looming deadlines, crucial meetings, or an overflowing inbox.
Stress management is, therefore, always the first step because it lessens the likelihood of your brain relentlessly scanning the metaphorical horizon for potential threats, experienced as rumination and an inability to switch off.
While there are so many potential strategies for stress management (many explored in my online blog), the following specifically help with mentally disconnecting from work:
Strategies for managing stress:
Stress management is not a quick fix but here are two strategies that I recommend, particularly in relation to improving your ability to mentally disconnect from work at the end of the day, at the weekend or during time off and during breaks too.
Create a relaxing routine
Establish a relaxing evening routine that signals the end of the day or workweek. This might include activities like taking a warm bath, doing some stretches or yoga, a mindful breathing technique, or practising a calming hobby.
Having a midday pause
Take advantage of your lunch break to disconnect. Consider it an opportunity, not just for your wellbeing but also as a powerful performance tool. Disconnection will recharge your brain so that when you return to work, your focus and energy are in a better state.
Step away from your desk, get outside, walk to the local park, listen to a podcast, read a book in a quiet place, or have lunch with colleagues or friends in a nearby café or your office canteen.
How your mind prevents you from mentally disconnecting from work
As discussed above, our minds can get very busy and full of thoughts, even when we don’t want them and particularly when we are trying to relax or even go off to sleep. This is what often causes the difficulty of mentally disconnecting from work. Thoughts can feel positive – thinking about what we want to do next or how we want to solve a problem, move a project forward, etc. Or they may feel more negative causing anxiety or worry.
Strategies for managing stress-related thoughts about work:
Stay in the present moment
To stop your mind from fixating on the future or the past, practice mindfulness or relaxation techniques to stay present in the moment. Techniques such as deep breathing, meditation, or yoga can help calm your mind and reduce anxiety. There are now many apps available that can guide you and help you practise these techniques, including Headspace, Calm and Insight Timer.
Shift your perspective on negative thoughts
As mentioned earlier, stress often leads our minds to fixate on the negative, perpetuating a cycle of escalating stress hormones. Explore cognitive behavioural techniques. These can help you to reframe negative thoughts and effectively disrupt this cycle.
Express thoughts on paper
Putting thoughts on paper, commonly known as journaling, can be incredibly cathartic. Not only does it help with reflection, but it also allows your brain to release perceived problems, which lessens automatic thoughts and rumination. This practice is particularly beneficial at bedtime and upon waking up.
You can also use journaling to intentionally end/start the day on a positive note. Jot down three things you’re grateful for regarding work and/or your life in general. Alternatively, set positive intentions for the day or week ahead.
How having clear boundaries helps you to mentally disconnect from work
As you know, physically leaving your place of work or your office or desk, does not guarantee that you’ll stop thinking about work. It’s also become even harder with remote working and the ability to be ‘connected’ to work no matter where we are thanks to modern technology. We need to make more of an effort to set boundaries for ourselves and undertake certain activities to make these a reality.
Strategies for establishing clear boundaries:
Have rituals to signal the start and end of work
If you commute, use it effectively. Wait until you’re on your morning commute, at least, to first check work emails and use the return trip home to wrap them up. Even better, use the commute as the physical and mental divide to intentionally disconnect on your way home – read, meditate, watch a favourite TV show, listen to a podcast, or scroll social media for entertainment.
When working from home, I’m a big fan of a ‘fictional commute’ to start and end your day – ideally, leave the house and go for a walk, even if it’s just 5 minutes around the block. Aim to maintain consistency in terms of timing and duration to build a reliable routine that’ll be easier to stick to.
Set realistic work hours
Sounds simple, but so many people don’t do this, especially when working from home. Have set working hours that you don’t deviate from unless absolutely necessary – a ritual, like the previous fictional commute will help enforce the boundary and create the habit of starting/stopping at set times.
Establish a designated workspace
When working from home, try to keep your workspace and all work activities in a separate room. If you don’t have a self-contained office, aim to put your work away as best as you can in the evenings and over the weekend. This will help you ‘forget’ about work in your free time, and you’ll be less tempted to check on something work-related if everything is packed away and shut down.
Getting support with mentally disconnecting from work and enjoying your free time
If mentally disconnecting is something you know you are struggling with, as well as trying the strategies above, do share your feelings with friends, family, or colleagues. Sometimes, talking about your concerns can provide perspective and emotional support. You may discover that others share similar feelings.
If this and work-related stress is significantly impacting your well-being, consider seeking professional help where you can explore coping strategies in a supportive environment.
I am here to offer coaching support and am always happy to have a 121 discovery call to see if I can help. Explore my mentoring services here
Kate x
