6 Ways To Leave Work At Work

"How do I leave work, at work?” is one of the most common questions I get when I teach workshops around mental health or wellbeing. You know how it goes: we leave work but "bring" our colleagues with us and this constant mind chatter jeopardizes our mental health.

Here are some practical tips to place boundaries and clear our headspace after work:

Create intentional transitions

Create a routine or ritual that signals the end of work and the start of personal time, such as taking a pause before you walk in the door and mentally noting the transition to the second part of your day.

This could look like taking a few conscious breaths as soon as you return, washing your hands and putting on comfortable clothes, taking a walk outside, hugging your loved ones or making your favorite cup of tea. Choose something that signals the transition and stick to it.

Engage in active rest practices

Don't expect to relax just by watching Netflix! Engage in active rest practices that consciously support your nervous system. Think about it this way: it's not enough to just turn off your phone - you need to actively charge it every day. This could mean practicing mindfulness, yoga nidra, gentle stretching or taking a nap.

Plan afternoon activities

If you struggle to disengage, plan regular activities after work that are nourishing, such as a gym class or creative hobby. A scheduled activity will help switch your mind to something that brings you joy, and because it's scheduled, you kind of...have to do it, even if you don't feel like it sometimes! If you struggle to commit, plan something with friends - accountability and social connection will support you even further.

Manage devices

Implement “tech-free” time or zones to disengage from work and recharge. This could look like: no phones in the bedroom, tech-free dinners or no emailing after 6pm.

Create an evening routine

Wind down with a calming, predictable evening routine to help you mentally transition from work mode to rest. Turn off devices, dim the lights, read 5 pages of a book, or take a warm bath.

Practice mindfulness

Mindfulness trains our mind to stay focused and helps deal with rumination. It strengthens our muscle of attention so we can leave intrusive thoughts about work behind.