This month’s question comes from Nicola:
Hi Kate,
I have trouble fully disconnecting from work over the weekends. While I enjoy the relief on Friday afternoons and I can fully relax on Saturday, the looming pressure of Monday often creeps in on Sundays. As a result, I feel like I’m only truly enjoying Saturdays. Any advice on how to switch off from work completely, so I can make the most of the entire weekend?
Thanks, Nicola
My answer:
Why mental disconnection from work is important for enjoying your weekend
If you work a traditional ‘Monday-Friday’ job, it’s very common to get the ‘Sunday Blues’ or ‘weekend worries’ as you anticipate the upcoming working week. However, just because it is common, doesn’t make it okay.
So, whilst Nicola is not alone, I am on a mission to make ‘workweek dread’ less intrusive and help more people enjoy their time away from work.
Mentally disconnecting and rest
I talk a lot about the significance of sufficient rest in managing stress and burnout. If your weeks are consistently demanding, then it’s crucial that you have plenty of time to mentally disconnect during the weekend. Find an introduction to mentally disconnecting from work here.
I’d argue that you need more rest beyond just the weekend, but to answer Nicola’s question, we’ll look specifically at how to handle the ‘Sunday blues’ and ‘pre-Monday stress’, on the weekend.
Tackling the Sunday blues with effective strategies
Here are the most effective strategies I’ve used to support clients with the issue of the Sunday blues.
PRE-WEEKEND STRATEGIES
1. Get on top of your time management:
If you’re effectively managing your time during the week, you’ll reduce the stress of unfinished tasks that may be making you feel tense and on edge about tackling them on Monday. I appreciate this is easier said than done if you’re struggling with your workload, but there are simple practical tools you can implement that will make a huge difference – one of which, I’m outlining in the next point.
If, however, the issue is an unmanageable workload due to unrealistic expectations within your role, then this requires a different conversation around how to get external support. If you want to discuss more around this topic or get support to have those difficult conversations with HR or your line manager, do get in touch.
2. Reflect and plan ahead:
Take some time on Friday, at the end of the day, to plan for the upcoming week. I suggest planning out the Monday in detail and getting your to-do or task list up to date so that you’re ready to go on Monday morning. This will provide a sense of closure and help you feel more prepared for the working week ahead. I know for many of my clients this weekly practice is a game-changer, they sleep better and fully switch off, because unconsciously they know everything is under control.
DURING THE WEEKEND STRATEGIES
3. Create clear boundaries and stick to them:
Establish clear boundaries between work and your personal time:
- Do not check work emails.
- Avoid thinking about work-related matters during the weekend.
- Create mental separation to give yourself the space to relax.
- Distance yourself from work.
You can’t expect yourself to detach from work if you’re checking emails or thinking about it all of the time.
If you find yourself unintentionally thinking about work, get clear that’s what you’re doing and intentionally turn your attention to something else that is engaging. When done regularly, this will help interrupt the automatic pattern of thinking about work.
4. Plan engaging activities:
Plan activities for Sunday that you genuinely enjoy, where you are immersed in the moment so you’re not able to think about work. Or go somewhere that is completely new to you. For example, take a day trip to a place you’ve never been before.
These situations will give your mind a proper break from automatic thoughts because you’ll be fully engaged in the present moment, especially if you get into the ‘flow’ state, which is a state of complete engagement. Options to consider might include hobbies, learning something new, visiting a new town, shops or a museum, spending time with loved ones, walking in nature, and catching up with friends.
Find that balance to reduce your Sunday blues and mentally disconnect
Finding a balance between work and personal life is essential for managing stress, for supporting your wellbeing and, ultimately, for a good quality of life! It includes enjoying work whilst you are working, and disconnecting and enjoying your personal life when you are not.
In my next post, I’ll be sharing additional strategies for fully disconnecting from work beyond the weekends and when going on holiday.
Kate x
