Have you ever noticed how some people seem to effortlessly disconnect from work and truly enjoy their free time?

As an entrepreneur and the founder of Hack Spirit, I can tell you firsthand that this hasn’t always been easy for me.

Building a business from the ground up can make it feel like you need to be “on” 24/7, and finding time to truly switch off feels nearly impossible.

But after years of trial and error—and a lot of research—I’ve realized that the ability to fully unwind isn’t just a luxury; it’s essential for long-term success and happiness.

What I’ve come to understand is that the people who excel at disconnecting and making the most of their downtime almost always follow certain habits.

These aren’t just random routines—they’re intentional practices that allow them to step away from work guilt-free and enjoy their lives outside the grind.

Today, I’m going to share seven of these habits.

If you’re like me and could use a little help in this area, I think you’ll find these strategies as transformative as I have:

1) They make a clear distinction between work and leisure

Mastering the art of disconnecting from work isn’t just about leaving the office at a reasonable hour, it’s about creating a definitive boundary between work and leisure time.

Those who excel at enjoying their free time are usually very good at defining these boundaries. They understand that work is work, and leisure is leisure, and the two shouldn’t mix.

This distinction isn’t just physical—turning off the computer or leaving the office—but mental too. They consciously make an effort to switch off their work thoughts when they’re on their downtime.

They appreciate that their leisure time is their own, and that it shouldn’t be infringed upon by work-related thoughts or tasks.

This approach isn’t just about enjoying free time to the fullest, but also about maintaining a healthy balance and avoiding burnout.

2) They have a personal ritual to transition from work to leisure

One of the things I’ve personally found to be incredibly helpful in disconnecting from work is having a personal ritual to mark the transition into leisure time.

For me, it’s a simple walk.

After I finish my work, I take a leisurely 30-minute walk in the park near my house.

This walk serves as a mental and physical break, allowing me to leave behind any lingering work thoughts and shift my focus toward relaxation.

The ritual could be anything—a cup of tea, a quick workout, reading a chapter of a book—it doesn’t matter.

What’s important is that it is something you enjoy, and it signals your brain that work has ended and leisure time has begun.

Incorporating such a ritual into your daily routine can go a long way in helping you disconnect from work and truly enjoy your downtime.

It provides a clear marker between work and play, helping the brain to switch gears more efficiently.

3) They practice mindfulness

This is a big one.

These folks understand the power of being present and living in the moment.

Mindfulness is about focusing on the here and now, rather than worrying about the past or future.

It allows you to fully engage with whatever you are doing, whether it’s spending time with your family, pursuing a hobby, or simply relaxing.

In my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego, I delve into how mindfulness can help us lead more fulfilling lives.

This includes not only improving our work efficiency, but also enhancing our ability to disconnect from work and enjoy our free time.

The practice of mindfulness can be as simple as paying attention to your breathing, noticing the sensations in your body, or observing the thoughts that arise in your mind.

By regularly practicing mindfulness, you can train your mind to stay in the present moment, making it easier to disconnect from work thoughts during your leisure time.

As Thich Nhat Hanh, a renowned Buddhist monk, says: “The present moment is filled with joy and happiness. If you are attentive, you will see it.”

And this is precisely what practicing mindfulness allows us to do.

4) They prioritize sleep

Here’s one you might not have expected.

It’s surprising how many people underestimate the power of sleep, but it plays a significant role in our overall well-being and productivity.

Research has shown that sleep deprivation can impair cognitive functions, including concentration and learning.

This can make it more difficult to get work done, disconnect from work thoughts, and fully engage in leisure activities.

On the contrary, a well-rested mind can more easily switch off from work mode and dive into leisure activities with full energy and enthusiasm.

People who are masters at disconnecting from work understand this and prioritize getting adequate sleep.

They establish a regular sleep schedule, follow a relaxing bedtime routine, and create a sleep-friendly environment.

They know that to be their best selves during their waking hours, they need to invest in their rest.

5) They occasionally indulge in purposeful idleness

This may sound counter-intuitive too, but sometimes, the best way to disconnect from work and truly enjoy your free time is by doing… nothing.

Yes, you read that right.

Doing nothing, or purposeful idleness, can be incredibly beneficial.

It allows your mind to relax, wander, and recharge.

Those who can really disconnect from work understand that they don’t always need to fill their free time with activities.

They appreciate the value of just being without any agenda or purpose.

This isn’t about being lazy or unproductive.

It’s about understanding that our brains need downtime to function optimally.

6) They have hobbies outside of work

Having hobbies gives them something to look forward to outside of work.

It provides an outlet for creativity, a way to relieve stress, and a means to explore new interests.

Whether it’s painting, playing an instrument, gardening, hiking, or simply reading a book, these activities provide a mental break from work-related thoughts and tasks.

When we’re engrossed in something we love doing, we’re more likely to be present in the moment and less likely to be consumed by work-related worries.

More than that, as widely noted by experts, having hobbies can actually make us more productive when we are at work. Win-win!

7) They consciously limit their screen time

In today’s digital age, our screens—be it our laptops, tablets or smartphones—have become an extension of our work.

Even when we’re not working, we might find ourselves mindlessly scrolling through emails or checking work updates.

This habit can make it challenging to disconnect from work and enjoy our free time.

Limiting screen time is a conscious choice that needs effort.

It involves setting boundaries, such as not checking work emails after a certain time or designating certain hours as screen-free time.

For me, turning off notifications on my phone after work hours has been a game changer.

It’s amazing how much more present and relaxed you feel when you’re not constantly being interrupted by pings and buzzes.

It’s also about replacing screen time with other activities that you enjoy—like reading a book, going for a walk, or spending quality time with loved ones.

In essence: It’s all about balance

Personally, adopting these strategies has transformed the way I approach work-life balance, allowing me to be more present in my downtime and ultimately more productive when I’m back at my desk.

If you’ve struggled with truly unplugging and enjoying your leisure time, give these habits a try.

You might just find that disconnecting helps you reconnect with what matters most.

After all, free time is meant to be enjoyed—so let’s start treating it that way!