Yahoo Finance How to stop thinking about work when the working day is over
You’ve finished work, switched off your computer and it’s finally time to head home. No more meetings, no more emails, no more annoying colleagues - it’s time to get out of your work clothes, stick Netflix on and switch off. But sometimes, it’s not that easy.
Many of us count down the minutes until the end of the day, but it can be difficult to stop thinking about work - particularly when we have access to our emails 24/7.
Even though you’ve physically left the office, it’s all too easy to let work take over your evenings and weekends - whether it is writing your to-do list while washing up, or worrying about a work issue when you’re in the pub.
Why it’s hard to switch off - and what can we do about it?
Our phones, tablets and laptops are smarter and faster than ever before, which allows us to check emails, social media and access documents on the go from almost anywhere. The reality of this though is that an increasing number of us rarely detach ourselves from work.
A survey of 2,000 UK workers by the Chartered Institute of Personnel and Development (CIPD) found two-fifths said they checked their emails outside of working hours at least five times a day. A third of those polled said they couldn’t mentally switch off at home - and said work always loomed over them.
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Although technology allows us to work more flexibly, Claire McCartney, associate research adviser at the CIPD, added it has a downside. “A lack of clarity and guidance for employees around remote working can cultivate an environment where some employees feel unable to physically or mentally switch off,” she said. “This can have adverse effects on employee well-being and their engagement with the organisation, as well as their productivity at work.”
Answering emails outside of working hours isn’t the only problem. The mental strain of thinking about work - worrying about a nuisance co-worker, going over an awkward situation or a looming deadline - can have a detrimental impact. One study in the Journal of Applied Psychology examined the impact of psychological detachment from work on wellbeing.
“The findings of this study suggest that psychological detachment from work during off-job time is an important factor that helps to protect employee well-being and work engagement,” the researchers found.
Plan the next day
Writing a list of tasks you need to do or complete the following day is a good way to mark the end of the working day. If you’ve left work with an unfinished task, setting aside time to do it the next day may help you stop worrying throughout the evening - particularly if you get it done first thing.
Creating a to-do list can also be a good way to tell yourself it’s the end of work, particularly if you do it every day. Effectively, it’s a bit like flipping your “work switch” off, especially if it’s the last thing you do before shutting down your computer.
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Lists can also help you be more productive the next day, as you have what you need to get on with written in front of you, although it’s important not to give yourself too much to do, which can cause unnecessary anxiety and have a negative impact on productivity.
Have a cut-off time for devices
Since the smartphone was launched in the UK in 2008, devices have dominated our lives – on average, we now check our phones every 12 minutes, according to a 2018 report.
It’s impossible to switch off from work if you haven’t switched off from your emails, so limiting your screen time in the evenings or weekends can help.
Setting clear boundaries can help emails and messages taking over your downtime. You could try leaving your phone or laptop in another room from 7pm if possible, or try disabling notifications so you are tempted to check your emails.
In 2017, the introduction of a new law in France allowed French workers a “right to disconnect” from technology to address the scourge of out-of-hours email checking. Numerous studies have shown prolonged use of smartphones negatively affects our health, including linking the devices to poor sleep quality, which puts us at higher risk of physical and mental health problems.
Distract yourself
After a tiring day, it’s tempting to park yourself on the sofa, turn on the TV and open a bottle of wine - but sometimes this isn’t enough to take your mind off work.
Doing something - going to the gym, going for a jog, starting an art class or joining a book group - is a far more useful way to distract yourself from the stresses and strains of the working day. Spending an extra 30 minutes preparing and cooking a new recipe is also a good way to switch off, plus you’ll be able to reap the reward of a delicious dinner too.
Taking part in some sort of activity after work is also a good way to make use of your time and improve your health. Whether it’s the mindfulness of painting or the mental benefits of exercise, it is likely to be better for you than binge watching a series - although there’s nothing wrong with that from time to time.
