Detach for Better Wellbeing at Home and Work

Does this sound familiar?

You answer calls and emails after hours.
You finish up work after the kids go to bed.
You ruminate over all the things you need to do tomorrow while with your family at night.

How’s that working for you?

When we spend our evenings and weekends working or having pervasive and negative thoughts about work, we deplete ourselves – causing us to be distracted at home and drained the following day at work. We end up being less effective – not more – in all areas of our lives.

I get it. With the demands of your role, it feels like the only way to stay on top of things is to work around the clock. But at what cost? Your work performance, the impact on your team, your wellbeing, and don’t kid yourself into thinking that your family doesn’t pick up on it … and feel like second fiddle. If you want to be more effective with your team, your work, and your home life, shut work off at the end of your day.

You may think that the extra effort you’re putting into work at home will make you more effective at work, but it’s simply not true. A recent Harvard Business Review article cited a study
published in the Journal of Applied Psychology, that suggests: “constantly thinking about work may hurt rather than help your performance as a leader. We found that not taking a break from work in the evening backfired for leaders, especially for those new to managerial roles, because it drained their mental resources. Instead, leadership effectiveness was highest on days in which leaders mentally turned off from work the night before and were able to recharge.” Read the article here.

If you’re a small business owner, you likely feel the weight of working and being available 24/7 more than anyone. It’s the nature of business ownership. But do your clients really expect that? I bet they would feel horrible if they knew you feel obligated to jump the moment an email pings your inbox. And if you have clients who complain that you’re not available to them every moment, then you either need to re-set expectations so they’re fully aware of what you are prepared to give them, or maybe they’re not the right clients for you. The beauty of owning your own business is that you get to choose who you work with. Choosing not to work with someone might mean less cash flow, but what is your happiness and mental health worth?

What can you do?

Detaching from work and avoiding overthinking about it when at home is essential for maintaining overall well-being. Here are some strategies to help you achieve this:

Set Boundaries

Define Work Hours. Establish specific and reasonable work hours… and stick to them! Avoid checking work emails or taking calls outside these hours.

Physical Boundaries. If you have an at-home workspace, mentally “clock out” from work when you leave this space, close the door if you can. Out of sight, out of mind!

Develop a Post-Work Routine

Transition Activity. Engage in a relaxing activity right after work, such as a walk, workout, reading, or listen to music or a podcast if you’re commuting. This signals to your brain that the workday is over.

Change Clothes. Changing out of your work clothes into something more casual can help signal the end of the workday.

Practice Mindfulness and Relaxation

Meditation. Spend a few minutes meditating to clear your mind and reduce stress.

Deep Breathing Exercises. Practice deep breathing techniques to help calm your mind and body any time of day.

Engage in Hobbies and Activities

Hobbies. Dedicate time to hobbies and activities you enjoy, whether it’s cooking, painting, playing an instrument; whatever floats your boat!

Exercise. Regular physical activity can help reduce stress and improve your mood. Too tired to exercise? Then you should definitely do it! Physical movement increases your energy.

Limit Technology Use

Detox from Digital. Reduce screen time, especially on devices related to work. Avoid checking work emails or messages during non-work hours. Turn off those pesky notifications that hijack your thoughts in a millisecond!

Spend Quality Time

Family and Friends. Make time for meaningful interactions with family and friends. Engaging conversations and activities with loved ones can be a great distraction from work-related thoughts.

Practice Time Management

Prioritize Tasks. Prioritize and manage your tasks during work hours to minimize the need to think about them later. Create a list and knock ‘em down one by one!

Set Realistic Goals. Set achievable goals for each day and avoid overloading yourself with tasks.

Write It Down

Journaling. Keep a journal of lingering thoughts or tasks related to work. This can help clear your mind and reduce the urge to overthink or worry about forgetting important things.

Practice Self-Compassion

Be Kind to Yourself. Acknowledge that it’s normal to think about work occasionally, and don’t be too hard on yourself if you do. Refocus your mind gently back to non-work activities.

Now it’s Your Turn

What will you do to step away from work?