If you struggle to mentally switch off from work when you’re home, say goodbye to these 5 habits

You’re ‘finished’ work, but your mind is still racing with tasks left undone and emails unanswered. It’s like you’ve brought the office right into your living room. Sound familiar?

We’ve all been there.

The culprit? Our habits. They can be sneaky, ingrained so deep that we hardly notice them. But these are the little things that keep our minds tethered to work, even when we’re supposed to be off the clock.

It’s time to say goodbye to these habits. Today, I share five of them.

Trust me, once you ditch these, you’ll find it easier to mentally check out of work and fully enjoy your downtime.

1) Checking work emails after hours

The temptation is real. Just a quick peek, you say. But before you know it, you’re engrossed in a work-related issue that could’ve waited till morning.

The problem with checking work emails after hours is it blurs the line between your work life and home life. It’s hard to switch off mentally from work when you’re constantly reminded of it.

Your personal time is yours. There’s a reason why ‘after hours’ exist. It’s to recharge and relax, not to continue working.

Breaking this habit is crucial if you want to be able to mentally disconnect from work when you’re home.

Start by setting boundaries. Establish specific times when you will and won’t check your emails. And stick to them!

It might be tough initially, but once you make this a habit, your mind will thank you for the much-needed break.

2) Not having a dedicated workspace

Here’s one for all the remote or hybrid workers out there.

When I first started working from home, my “workspace” was the dining table. It seemed convenient—right there in the heart of the house. But I quickly realized how much it was blurring the lines between my work and personal life.

Without a dedicated workspace, it felt like work was creeping into every corner of my home—and my mind.

I’d sit down for dinner, glance at my laptop, and suddenly my thoughts were racing with unfinished tasks or looming deadlines. It was impossible to mentally switch off.

So, I made a change. I set up a small, dedicated workspace—just a desk and chair in the corner of my living room. It wasn’t anything fancy, but it created a clear physical boundary.

When my workday ended, I left that space and didn’t return until the next day. This physical separation worked wonders for my mental state, helping me to disconnect from work.

James Clear, bestselling author of Atomic Habits, explains this idea perfectly: “One space, one use.” Our brains naturally associate specific places with specific activities.

By setting up a designated workspace, you train your brain to recognize that space as “work mode.” When you leave it, your brain can more easily switch into relaxation mode.

If you’re finding it hard to switch off, setting up a dedicated workspace could be a game-changer. Trust me, it makes all the difference!

3) Keeping your phone by your side all the time

Did you know that the average person checks their phone 58 times a day?

Our phones have become an extension of ourselves. We take them everywhere we go, even to bed.

This constant checking, especially during non-working hours, prevents you from fully disengaging from your job.

Even if you’re not replying to emails or answering calls, just seeing work-related notifications can trigger thoughts about your job.

To mentally switch off from work when you’re home, make a conscious effort to keep your phone away, especially during your downtime. You could designate a drawer or a basket where your phone stays during specific hours.

Is completely cutting off access to your phone too difficult? Consider getting a second phone for your personal life.

Yes, a second phone means spending more, but how much is your mental health worth? Your peace of mind will thank you.

By having that clean division, you’ll find it easier to truly disconnect and recharge when you’re not on the clock.

Whatever way you choose, when you reduce the number of times you engage with work-related content on your phone, you’ll find it easier to disconnect mentally from work. It’s all about setting boundaries – and sticking to them.

4) Not establishing a shutdown routine

Just like how a startup routine can help kickstart your workday, a shutdown routine can help you wind down and mentally disconnect from work. It signals your brain that the workday is over and it’s time to switch gears.

Your shutdown routine can include tasks like reviewing your to-do list for the next day, setting your out-of-office response, or tidying up your workspace.

It can also include non-work activities like a short walk, a quick workout, or even making a cup of tea.

The key is consistency. Do these activities regularly at the end of your workday, and over time, your brain will start associating them with the end of work.

And the best part? You’ll find it easier to switch off from work mentally when you’re done.

5) Neglecting self-care

Last but not least, remember this: you’re not a machine. You’re a human being with needs that go beyond the demands of your job.

Self-care isn’t just about indulgent spa days or bubble baths (although those are great too). It’s about taking care of your physical, mental, and emotional well-being.

It means listening to your body and giving it what it truly needs—whether that’s nourishing food, enough sleep, exercise, or activities that genuinely bring you joy.

And here’s the kicker: experts agree that self-care isn’t just a “nice to have”—it has proven benefits, like increased happiness, better relationships, and improved productivity.

When you feel good in your own skin, your ability to perform well at work increases. So, your employer might even end up thanking you for taking care of yourself!

From personal experience, I’ve found that the trick to making self-care a priority is scheduling it like any other commitment.

Put it on your calendar, set reminders—do whatever you need to do to make it non-negotiable. If you don’t, it’s all too easy to let work creep in and take over.

Final thoughts: It’s about balance

The human brain is an amazing thing. It’s capable of deep concentration, problem-solving, and creativity. But it also needs time to rest, recharge, and engage in activities that bring joy and relaxation.

If you find yourself unable to mentally switch off from work when you’re home, it’s not a sign of weakness or lack of discipline. It’s a sign that something in your daily routine may be off balance.

Work is only one part of life. There are other aspects – relationships, hobbies, self-care – that deserve just as much attention and energy.

Make no mistake: Achieving this balance isn’t easy. It takes conscious effort and deliberate decisions. The habits we’ve discussed might be deeply ingrained, but they’re not unchangeable.

The key is to start small. Choose one habit to change and stick with it until you notice a difference. Then move on to the next one.

You might stumble along the way, but that’s okay. What matters is that you keep moving forward.

Picture of Mia Zhang

Mia Zhang

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