Omg this is me all the time. I find it super hard to switch off. I need to get better at this. I can’t remove my emails and Teams from my phone as work pays for my plan otherwise this would be a quick fix.

What type of job do you have that you feel you have to check on emails and work on tasks for the next day ? Could you do this at the work place ?

It does depend on the type of job but also the day you had at work. For me the first thing I do is take my shoes off and change my clothes so there is a physical sense that tells my brain to relax you’re at home now.

I’ve removed all emails and notifications from my mobile so that I don’t subconsciously check this on my phone. I found that has helped so much as it would require me to go the extra step to turn on my laptop if I really wanted to check my emails.

Is there a craft or hobby you would like to try? I’ve got into crocheting – I know, sounds really old fashioned!!! There are some great YouTube videos to get started. I find doing something with my hands helps focus my thoughts away from work.

If you are bringing your work home with you then you are probably not getting a good work/life balance. The two should be kept separate. Sometimes easier said than done. Is there a way to check/plan tomorrows workday while still at work?

Do you actuality HAVE to check your emails?
If not then put your phone/laptop away and have a nice hot bath, watch some telly and eat some ice cream!
I’m sure they don’t pay you extra for the time you’re taking to do all of this extra work so you shouldn’t bother. I feel like they are totally taking advantage of you.

When I was in a high stress role, I used to walk through my front door and imagine that whatever was behind me was truly behind me, for most of the time it worked!

I set myself times I can check my phone and email throughout the day, to protect myself and wellbeing

silence the alerts when you are home. turn the phone off.

It sounds silly, but having a “work wardrobe” and a “home wardrobe” helped me create mental separation.

Make sure your email app isn’t on your mobile home screen. If you can, set it so that you don’t get notifications of unread or new emails after work hours. Like a do not disturb function.

I find that exercising between work and home is a great way to get out of work mode. I often find it hard to switch off from work but have found this helpful. Also totally switching off devices is helpful.

If you know that you’re going to find it stressful not checking devices out of work hours, then plan for it. Set aside 15 minute after dinner for a quick look, then tell yourself that’s it for the night. Then try a mindfulness exercise straight after you switch everything off, I find smiling mind a really great app. If you find yourself obsessing, ask yourself what the absolute worst case outcome of you not checking your device is. If it’s something you can live with then remind yourself that it can wait till tomorrow and move on.

I suppose it depends on your type of work. I’m not currently working but when I was, I would walk to and from work. It makes a huge impact on switching off and elevating my mood after work. If I had had a fine day, or a stressful day, by the time I’ve walked home all work related thoughts are non existent.

I walk home from work and enjoy the sunset. It gets me into a more chilled mindset by the time I get home. I know not everyone can walk home but if you get off the bus or walk from the train station it can give you a moment to appreciate your surroundings and get out of your head and the workday routine.

I get out in the garden and enjoy the scenery sometimes I grab a couple of scratchies or a magazine and just take 20 – 30 minutes to sit and relax when I can.

By reading books and taking walks

I initially found it hard – especially because my job involved IT and Administration, and I also love computing (social media, research, etc). For me, I needed to find an enjoyable pastime that kept me away from my computer and/or phone, and was challenging enough that I’d stick at it and not get distracted. I enjoy diamond painting and cross stich – I have a dedicated table in a room away from my computer so I don’t get distracted by popping over to my desk for ‘a quick look’. As the work starts to progress, I find myself spending more time doing it and eager to see the final result, that I sometimes lose track of time and don’t even consider checking my emails, etc.

A good way to switch off from work is to establish some home routines which are enjoyable.