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I get home and I keep feeling like I need to constantly keep in contact and check my e-mails and work on tasks for the next day so I don’t get behind. What have you tried to switch off that’s worked?


Posted anonymously, 4th June 2021


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  • 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.


  • I put away devices and have strict rules about home and work. There has to be balance and having other interests outside of work means happily not focusing on work at home.


  • I’m a nerd and do my cross stitch.
    I’m so concentrated on getting the correct amount of stitches in that I can’t think of anything else!


  • i put my headphones on and do exercise when i get home. either weight training/run or walk.
    It totally d=switches me out of work mode and into home mode.


  • I go for a run or when I get home, I have kids and they need to be fed, looked after so I can’t and don’t want to think about work. I have little ones that demand attention.


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