In today’s hyper-connected world, it’s becoming increasingly challenging to switch off from work and truly unwind. The constant avalanche of emails, messages, and notifications can blur the lines between work and personal life, leading to burnout and decreased well-being. In order to be productive and actually have a work -life balance, you need to know how to disconnect after work. Learning to disconnect after work is not just a luxury; it is necessary for your wellbeing, physically and mentally. This post, The Art of Disconnecting: Why is Essential to Unplug After Work, will guide you to do just that.
The importance of Disconnecting
According the World Health Organization burnout is “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” The three characteristic or “diagnosis” are exhaustion, mental distance and lack of efficacy. In order to manage stress and not let it become a determined factor that may lead you to a chronic disease diagnosis, we need to learn to let go of the things we cannot change.
For example, we can’t change our bosses or work environments. What we can control is how we react to these situations and how to manage them. Some of the things we can do is learning to disconnect after an intense work day or even just after a normal day. To come home and really unwind, overlook work problems or worries, is to really simply connect yourself with what is present with you in the moment.
Setting Boundaries
Establishing clear boundaries between work and personal time is crucial for our mental and emotional well-being. This may involve defining set hours during which work-related communications are off-limits, or creating designated spaces in our homes where work devices are not allowed.
Here are some tips to help you disconnect after work or even better, that will help you to connect with your inner peace:
- Before leaving the office or your home office, create a To Do list for the following day.
- Turn off your Microsoft Teams notification at the moment you arrive at home.
- If you have a home office, make sure is separate of your Bedroom. Make that space available only for work
- Create an evening routing that you know you can’t miss to be successful the following day at your work.
Start Mindful Practices to Disconnect
Truth is, to master the art of disconnecting and unplug after work, the work needs to be done in our mind. If you can control your thoughts and emotions, you will be able to disconnect after work or from anything that stresses you out. Cultivating mental control is a learned skill, that requires practice and dedication. By implementing specific mindful practices, you can effectively unplug from the office life. Here are some techniques to disconnect from workplace pressures:
Take a class of something that you feel passionate about
Shift your focus from work-related stress to a hobby or activity that aligns with your passions. Engaging in pursuits such as taking a class in a subject of interest, participating in a sport, exploring crafting, learning a new language, or attending a cooking class can offer a refreshing break. The more challenging the task, the more it can consume your attention and immerse you in the present moment. Choose activities that ignite your enthusiasm, as this emotional connection will facilitate a deeper sense of relaxation and help shift your mindset away from work-related concerns. Embracing these new experiences allows your mind to unwind and encourages fresh perspectives beyond the work environment.
Do relaxing Yoga
In the post How To Deal with Difficult Co-workers I wrote in more detail about meditation and journaling. Let’s now talk about yoga and its benefits.
So much has been said about the benefits of yoga, and yes, it does help. Yoga is defined as a mindfulness Hindu tradition aimed at finding peace. Nowadays, it has evolved into more of an exercise form, which if not practiced under professional guidance, can pose risks. Instead of being discouraged by the physical challenges, especially for beginners, consider trying beginner yoga techniques that focus on relaxation. Seek out instructors who emphasize the spiritual aspect of yoga rather than solely focusing on the physical workout. My favorite yoga app is Yoga Studio, even for those who have never practiced before.
When done correctly and with a spiritual mindset, yoga can reduce stress, enhance overall health and well-being, improve flexibility, increase strength, and even alleviate allergies. Consistent practice, particularly after demanding workdays, can facilitate an easier transition and disconnection from work-related stressors.
Maintaining a social life not related to your work life
To unplug effectively, it is essential to maintain a social circle separate from your professional life. Just like magnets, distance is key in breaking the pull of work-related thoughts. If your social interactions predominantly revolve around colleagues or work connections, the inclination to discuss work remains constant. This perpetuates a mental tie to the workplace even during personal time. Enhance your social network by connecting with individuals not work or professional related or create quality moments with your family to foster a healthy work-life boundary. Some Ideas to do that:
Go for a movie or make a movie night
- If you are a movie enthusiast, consider hosting movie nights to entertain your friends and family. Transform your living room into a cozy cinema and enjoy a selection of both classic and recent movies. Alternatively, venture out to catch the latest releases at the theaters for a change of scenery and new topics for conversation.
- Initiate a movie club with your friends to gather regularly and engage in discussions about films. This approach can provide added motivation to focus on the movies and divert your mind from work-related concerns. The concept is to engage your mind with entertainment and diversions that are different from your everyday tasks.
Create a home balls pit
Reconnect with your inner child. When thinking of ways to unwind and enjoy some carefree moments, my mind immediately goes to a pool filled with colorful plastic balls. If you wish to remember about the joys of childhood and completely unplug from work demands, consider creating your very own ball pit to relax and de-stress. You may not need to keep it set up constantly, but dedicating a week to this activity could offer some fun with your children, friends, and family.
Play board games
Have a game night every other evening with your family and friends. Play a variety of games such as charades, Twister, Clue, Monopoly, or Pie Face, and set aside thoughts of work. Simply unwind, enjoy yourselves, and embrace happiness. Engaging in these activities can trigger the release of endorphins, which help combat stress. Moreover, a content state of mind tends to be more effective in managing and addressing stress compared to other emotional states. Hence, dedicating time to fostering joy and happiness can lead to a more positive response toward stress and work-related challenges.
Don’t bring your work home
Finally, and most importantly, avoid bringing work home. If you work remotely, designate a dedicated workspace referred to as your office. If feasible, consider commuting to the office on days when tasks are more demanding. Doing so can aid in better organization and focus. In instances where you have to meet a deadline after regular working hours, consider staying at the office or heading to a coffee shop, but refrain from bringing work back home.
Allow your home to serve as a sanctuary for relaxation, separate from work-related topics. Cherish the presence of your family and embrace the peace and comfort of your home.
Closing thoughts
In conclusion, balancing work and personal life is essential for mental well-being and overall happiness. By incorporating self-care practices, establishing boundaries, and prioritizing quality time with loved ones, you can create a harmonious lifestyle that nurtures both your professional and personal growth.
Remember to take time for yourself. Enjoy the moments spent with family and friends, and cherish the tranquility of your home. Striving for balance and setting boundaries will enhance your productivity and satisfaction in all aspects of life. Take care of yourself, embrace joy, and savor each precious moment.
