5 Ways to Mentally Switch Off After Work (So You Can Be Present at Home)

When you’re home… but your brain is still at work

Have you ever thought about a work project, client or patient during family dinners or while playing with your kids? I know I have. We are physically present during the family time but mentally and emotionally absent. And yes, our children and other family members notice.

Why it’s hard to switch off (and why it matters)

If we don’t learn to disconnect from work when with family and friends, we become distanced from them. We miss out on magic moments right in front of us. We miss out on watching our children grow up. Time becomes contracted, and we wonder where the time went. If we continue being distracted and distanced, we’ll wake up one day filled with regret, maybe even alone.

Work dominates so much of our waking life it can be challenging to switch off mentally. Sometimes we need a little extra help to relax and have some fun. We need work-life balance.

5 ways to mentally switch off after work

If switching off feels hard, you’re not broken.When we stay “on” all day, our nervous system doesn’t automatically downshift — it needs a cue.

Here are 5 tips to try so you can mentally switch off from work and engage with life.

1. Set specific “off-hours” for work: First, determine when you will stop working each day. This could be a particular time or a certain point in the evening, such as after dinner. Once you have set these off-hours, commit to not checking work emails or doing any work-related tasks during this time.

2. Engage in a hobby or activity you enjoy: Find something you enjoy doing. It could be reading, painting, listening to music, cooking, or any other activity you want, to distract yourself from work. This will give your mind something else to focus on and help you relax.

3. Take a walk outside or exercise: Physical activity is a great way to release stress and tension. A brisk walk or workout can be a great way to clear your mind and mentally switch off from work.

4. Listen to music or a podcast: Music can powerfully affect our mood. Listening to a podcast or music you enjoy can be a great way to relax and unwind after a long day of work.

5. Practice deep breathing exercises: Deep breathing exercises can help to release tension and calm the mind, making it easier to switch off from work. Try a simple exercise like taking a deep breath through your nose and out through your mouth. Repeat this for a few minutes.

So, create a routine to mentally switch off from work to enjoy time alone or build deeper connections with your family and friends.

Start here tonight (pick one)

• If you feel wired at bedtime: read Sleep Better Tonight (5-Step Switch-Off Routine) →

• If you’re running on fumes: read 66% of Working Parents Report Feeling Burnout: Here's What You Can DO About It →

• If guilt is the constant background noise: read Working Mum Guilt: 5 Practical Ways to Let Go (Without Doing More) →

  
  

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Let's make your success healthy and happy!

Dr. Masi

Health & High-Performance Doctor for Women | HERSELF HEALTH

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Disclaimer: This content is general information only and not medical advice. It may not be suitable for you. Please seek personalised advice from your healthcare professional.

Let’s make your success healthy and happy!