Strategies for Disconnecting from Work After Hours
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Chapter 1: Introduction
In today's fast-paced world, the struggle to disconnect from work after hours is all too common. Sometimes, revisiting the basics can make a significant difference.
Recently, I took on a new leadership position, which has been fulfilling. However, I've found it challenging to switch off from work mode. Thoughts related to my job often intrude during dinner, and even in bed, my mind races with work-related concerns.
This constant mental chatter became overwhelming, to the point where I lost touch with my surroundings. For instance, while my wife was asking me to look after our son, I nodded along without actually processing the conversation. As a result, our son ended up doing something my wife had specifically requested he avoid.
This work-related stress even impacted my health. In my early 30s, I started experiencing joint pain, and my eyes would burn at the end of the day. To top it off, I began suffering from frequent headaches, leaving me feeling physically and mentally exhausted after work.
Recognizing that my declining health needed addressing, I sought ways to effectively disengage from work after hours. I discovered two key strategies that made a remarkable difference.
Section 1.1: Nutritional Changes
To start, I focused on my breakfast. Inspired by psychologist Jordan B. Peterson, I learned the importance of not neglecting my meals. A high-protein and high-fat breakfast became my new norm. Previously, my breakfast would consist of just two eggs and two slices of bread, or sometimes I would skip it entirely for a so-called important meeting.
Now, my breakfast includes a protein shake, three eggs, one sausage, two slices of buttered bread, dry fruits, and a piece of fresh fruit. I made it a priority to skip meetings rather than forgo my breakfast. This simple change eliminated all my physical discomforts and significantly boosted my mental well-being.
The first video titled "How To Turn Off Work (And Disconnect Completely)" provides insights on effectively separating work from personal time.
Section 1.2: Creating a Home Office Routine
Despite feeling energized after breakfast, my mind still spun with work thoughts. To further enhance my mental health, I implemented the advice from Guy Winch's TED Talk. This inspired me to make three pivotal changes in my daily routine:
- Mimic your office morning routine: I began waking up and preparing as if I were heading to the office. Our brains create associations with our daily routines, and by sticking to my pre-pandemic morning habits, I signal to myself that I’m transitioning into work mode.
- Take a proper lunch break: One of the perks of working from home is having access to homemade meals. However, it often leads to skipping or delaying lunch. At the office, lunch is a scheduled break, but at home, distractions can make it easy to work through mealtime. To combat this, I made it a point to go out for lunch. Although it costs a little more, it provides a refreshing mental break.
- Physically disconnect from work: After work, it’s essential to mentally transition back home. Even though I was physically at home, my mind was still at the office. To remedy this, I began changing out of my work clothes, washing my face, and relaxing on the couch. These actions helped me mentally log off from work.
By reintroducing these habits from before the pandemic, I found that I could gradually disengage from work, even as a busy parent.
The second video, "Tips to Stop Stressing About Work on the Weekend," offers practical advice for managing work-related stress during your off-hours.
Chapter 2: Conclusion
In summary, incorporating a nutritious breakfast and re-establishing a semblance of an office routine at home has significantly improved my ability to disconnect from work. I encourage you to try these strategies and see if they help you. How do you manage to turn off work after hours?
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