As we get a deeper understanding of the effects of the modern working world on our mental health, the concept of work-life balance becomes increasingly important. More and more people are experiencing chronic stress, burnout, and even impacts on their physical health as a result of failing to prioritise their time off work. A big part of that is getting home and leaving “work mode” behind, but a lot of people have trouble with just that. Here are a few habits, tips, and even home improvements that can help you really savour your time off.
Change Your Clothes As Soon As You Get Home
When you’re in your work outfit, you’re going to feel like you’re still at work. Changing out into more comfortable clothes is both a physical and a mental signal that the workday is over. Having a wardrobe full of soft fabrics, loose fits, and plenty of great loungewear can be just the cue that your body needs to relax. When you’re dressed in professional clothing, which can often be more restrictive, it can make you feel, even unconsciously, like you’re still dealing with professional responsibilities. Changing your clothes is a clear way of signalling the boundary between work life and home life, making sure that you better fit your home environment.
Do A Little Exercise To Reset The Mind
When we come home from work, or even if you work at home, the stress of the working day can naturally build up in the body, and you might find yourself in dire need of release. You don’t need to manage a gym session every day after work. Instead, you can easily find ways to integrate exercise into your busy schedule, whether that means going for a short walk, getting out the resistance bands, or hopping on the exercise bike for a few minutes. Not only can you work out the physical stress that’s building in your body, but you can release a surge of endorphins in the brain, triggering a mood boost that can be the perfect start to the rest of the evening.
Use A Dedicated Decompression Space
After that light exercise, taking a moment to let your mind float freely can be just what you need to find balance for the rest of the evening, as well. A quiet reading nook or meditation area might do the trick, but you can combine both mental and physical relaxation with the help of a sauna in your home. Even a few minutes in it can help you experience a level of mental release far beyond simply getting comfortable when you get home. It can become a daily ritual that acts as a sanctuary for the mind to reset, making it a lot easier to leave the stressors of the day behind.
Engage Comfort Mode
Once you’re settling down for the evening, after a workout and a meal, then you should focus on creating a more relaxing and rejuvenating space across the board. Dimming the lights can help you encourage a calmer environment and can reduce the eye strain that might come with a day of looking at harsh computer screens. Playing music that relaxes you or heightens your mood can lower stress hormones and provide ample distraction from lingering “work thoughts” in your brain. Even taking the time to make a cup of tea is a mindful and slow process that encourages a sense of presence in the now.
Maintain Boundaries With Your Work Devices
A lot of us are attached to our phones and laptops, and we can be prone to checking them even when we’ve clocked out. However, this technology blurs the lines between work and personal life, and you shouldn’t allow it to. Turning off your email notifications, silencing work-related alerts, or putting the device away entirely can help you protect your mental energy. Not only are you going to avoid checking every notification, but if the device is accessible, then you might check it routinely out of habit, which can get in the way of turning it off. Certain jobs and workplaces might make it difficult to disengage fully, but this may well be an indicator that you need to talk to your boss about healthy boundaries outside of work hours.
If You Work From Home, Maintain A Distinct Workspace
Many of the tips work just as well if you work at home as they would if you have to commute from the workplace. However, when you work at home, there is the added blurriness that comes with using your home space as your workspace. The best way to combat that is to designate a home office. This could be a whole room, or it could simply be a specific desk or corner that is dedicated to your work. Keeping boundaries between it and the home can prevent the two from interrupting each other. If you find it hard to maintain a dedicated workspace at home, you might want to look for coworking offices near you, or even pubs or cafes that you could spend a few hours working from, instead.
The Danger Of Failing To Turn Off
Burnout is not just a buzzword; it is a real phenomenon, often classified as a syndrome, that is the result of physical, mental, and emotional exhaustion. Often, we push ourselves and dedicate ourselves to our work while ignoring those piling stressors, until eventually they can cause a sort of collapse that leaves us feeling detached, demotivated, and miserable. It leaves us at a high risk of developing depression and anxiety, as well as withdrawal and isolation. Burnout has even been named as a risk factor for a range of conditions, including a higher risk of heart disease, a weakened immune system, and sleeping disorders.
Clocking out mentally and emotionally, not just physically, is important for your health. With the tips above, you should hopefully be able to settle into your home life a little more easily each time you return home from work.
Pre-order my debut children's book
Greek Myths, Folktales & Legends for 9-12 year olds
Published by Scholastic. Available on Amazon
