If you struggle to switch off from work, say hello to these 9 simple yet effective habits

Tina Fey by Tina Fey | June 30, 2024, 6:18 pm

Ever feel like you’re caught in an endless work loop? Can’t seem to hit the pause button? 

Well, you’re not alone. In a world that often glorifies the hustle, it’s easy to find yourself drowning in deadlines and drowning out the sound of your own need for a break. 

The truth is, most of us are overworked and overwhelmed. 

But what if I told you that the key to increased productivity and a more balanced life lies in a few simple, yet powerful acts of self-care?

I’ve got a few game-changing incredible habits that can help you switch off from work and regain control of your life, starting with creating your own tech-free sanctuary.

1) Establish a specific area in your home that is a technology-free zone

Imagine carving out a sanctuary in your home, a space where the beeping gadgets can’t reach you.

This is a kind of sacred space, given the sheer amount of time most of us spend glued to screens all day—be it the TV, laptop, or the tiny yet mighty smartphone. 

In these dedicated tech-free zones, which can be anywhere from a corner of your living room to the dining table, you reclaim your peace.

In the Tech-Free Zone, decisions are streamlined. So, if you suffer from decision fatigue like I do, aka that mental exhaustion from the constant onslaught of choices, you will love it here.

Want to relax? Grab a book. Need to unwind? Focus on the breath. No scrolling, no swiping—just curling up with a good book, allowing the creative worlds to take over you, or sinking into a moment of mindfulness, the hum of the world fading away.

Your mind deserves this kind of TLC.

So, if work is taking over your life, try and take a moment to pause—I know this isn’t easy to do—and try and step into your new tech-free zone.

Your mind will thank you, and who knows, you might just discover a renewed sense of calm.

2) Make a greater effort to connect with friends or family

Ever find yourself unable to hit the ‘off’ button on your brain? Yeah, we’ve all been there. 

The emails keep piling up, deadlines are looming, and your brain will not stop. Despite being busy, it’s actually one of the best times to reach out to loved ones.

After all, us humans are social creatures, wired to thrive on connection. So, when you reach out and connect with friends or family for a casual conversation, you’re basically connecting to a very ingrained, natural part of yourself.

I know you’re probably thinking, “Seriously? I don’t have time for this!” but give me a second  to explain.

Taking a break to connect with others isn’t a time-waster—it’s an investment in your productivity

When you give your brain a breather and engage in social activities, you come back to your work with a fresh perspective. 

The next time you feel the work pulling you under, remember this—social connection is your secret weapon.

Whether it’s a quick call with a friend or an elaborate dinner party, make it a habit, it will help safeguard against burnout, stress, and the monotony of work.

3) Switch up the lighting from bright lights to softer, warmer lamps

Here’s a good tip that really helps me when I work from home (which is almost 90% of the time, as a writer): switch up the lighting.

Bear with me, because this tiny little change has the power to transform your relaxation game.

This is because our brains are wired to respond to light. Bright, harsh lighting signals alertness and focus, whereas exposure to warmer, dimmer lights triggers your brain to produce melatonin, the sleep-inducing hormone.

It’s basically like your body gets the memo that it’s time to wind down and relax.

But how do you make this change happen? Simple. Swap out those harsh lights for something softer. Think warm tones that mimic the sunset. 

If anything, it’s a great excuse to redecorate your space! I love looking for vintage pieces on eBay, but a cheap piece from IKEA will do just fine.

If you’re not looking to redecorate, dimmers are fantastic. Investing in lights and lamps with dimmer functions, or fitting your existing lighting setup with one, is a great way to amp up or dial down your energy levels.

4) Change out of your work clothes into comfortable outfits

This one is pretty similar to lighting… it’s changing your clothes!

If you get stuck in the perpetual loop of work-related thoughts even after you’ve logged off for the day and you struggle to let go of that report or that meeting, well then this might be your cue to shed the blazer or the tie.

Remember that feeling of freedom and fun when you ditched your school uniform for comfy play clothes as a kid? Yeah, it’s a bit like that, but for grown-ups!

This attire is a tangible boundary between work and leisure, so the moment you shed work clothes, it’s like peeling off armor, allowing yourself to breathe and recalibrate. 

It’s not just about the physical act of changing—it’s about signaling to your brain that the workday is officially over. And thank goodness for that!

Now, let’s chat fabrics. Opt for loose and breathable materials. Think soft cotton, breezy linen, or that favorite worn-in t-shirt. Now imagine strolling into your tech-free space in this get-up: cue chill times.

But here’s the magic trick: make this a ritual. Repeat it daily, and your brain will catch on. 

5) Create a playlist of calming or favorite tunes to be your background 

It’s time to create a playlist that’s not for parties and not for cooking, but one for unwinding.

Consider it to be your sonic happy place—aka the key to helping you fully switch off from work!

Why is this a great habit to curate? Well, because music can work wonders as your brain responds directly to rhythm, melody, and harmony.

In this way, the right playlist can transport you to a peaceful frame of mind.

So go ahead and create your soothing set of songs, let it be the backdrop to your downtime.

6) Take a warm bath with calming essential oils like lavender

Whether you’re strictly a shower person, or a bath person, this next habit is one to try.

Imagine you walk into your bathroom after a long day of commuting, deadlines, and meetings that really could have been emails. 

You light up some ylang ylang-scented candles and pour a few drops of calming orange oil into your oil burner.

Right away, your space transforms into a den of zen. Imagine inhaling all these beautiful scents that as you sink into the warm embrace of the bathtub—pure bliss, huh?

The warm water soothes your muscles, but more importantly, it tells your brain that it’s time to unwind.

As you bathe, let your mind wander. Reflect on the day, but don’t let it zero in on the stress. 

This is your time to mentally transition from the hustle to the relaxation—this is the ultimate act of self-care.

To make things even better, create another mini-tech free zone and leave your phone, tablet, and laptop outside the bathroom. 

Trust me… the world won’t end if you’re off the grid for half an hour!

7) Open windows to let in fresh air and improve ventilation

You’ve been glued to your screen for what feels like an eternity, drowning in a sea of pings and emails. The walls of your office feel like they’re closing in.

A stagnant room can feel suffocating, both physically and mentally. So, what do you do next? 

Why, fling open those windows of course!

Fresh air is the reset button—-it flushes out stale air, reduces indoor pollutants, and brings in a renewed sense of energy.

8) Create mindful transitions, through exercise or meditation

If you find it tricky transitioning from the work grind to the social grind, you might like to find a mindful transition activity that works for you.

I like to do two of these, including a short workout or a guided meditation. Sometimes, I even do both!

First up, the workout. I’m not talking about a triathlon here, just a quick burst of activity to shake off the stress of the day. 

A brisk walk, a few yoga moves, or even a boogie in your living room can do wonders. 

This serves as a tension-releasing ritual. It gets your blood pumping, loosens up those tight muscles, and tells stress to get lost.

If your mind might still be on overdrive, find a quiet spot, pop on some headphones, and let a calming voice guide you through a mental stroll.

Why does this work so well? Well, your brain is not a computer that you can switch off with a button. It needs a shutdown process. 

Guided meditation can help you let go of work-related thoughts, creating mental space for relaxation and joy.

9) Use nature to unplug from work

Imagine you’re on a sun-filled deck, surrounded by your favorite potted plants and the gentle rustle of leaves.

Or perhaps you’ve ventured to a nearby park, where the earthy scent of fresh-cut grass lingers in the air.

Sounds calming, right? Spending a few minutes outdoors is a great habit to cut work stress. 

It doesn’t have to be an elaborate hike in the wilderness, the key is to simply step away from the artificial glow of screens and immerse yourself in the raw, unfiltered essence of the outside world.

You might even like to grab a journal to bring along with you. As you bask in the natural surroundings, take a moment to reflect on your day.

Jot down your thoughts, feelings, and maybe even a to-do list for tomorrow. 

There’s something magical about putting pen to paper that can be like decluttering your mind and creating space for new, positive energy.

I love how nature has this incredible ability to hit the reset button on our minds. 

The colors, the sounds, the textures—they all work together so harmoniously to create a sensory vibe that drowns out the noise of that relentless daily grind.

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