It has been well documented that we are in the midst of an overwork epidemic and I know many people can relate to this.
How to find that off switch at the end of the day is a daily struggle that many people are faced with in relation to their work.
Is a glass of wine the only way you can unwind?
When you go to bed, is your mind still in overdrive?
Have you ever woken in the night because of thoughts or worries about work?
The evolution of mobile phones was supposed to help free us up from the office, but technology has actually extended the normal 9-5 day to 9-9 and beyond.
We are effectively handcuffed to our desks 24/7.
As much as 70% of us are regularly required to work outside of normal office hours and many of us actually choose to work extra hours in the evenings for fear of looking bad, by not replying to an email at 9pm.
The number one problem associated with poor disengagement from work is sleep disturbance, which inflicts upon our mental wellbeing.
Our lives are incessantly bombarded and interrupted by emails, texts and phone calls, much of which are unnecessary.
The bottom line is, when you feel good in both mind and body, you can enjoy life to the full and cope with the usual stresses of everyday life.
Here are a few tips to help retrain your brain to switch-off at your own speed each day: -
(1) UNWINDING RITUAL - During the last half hour before you go home, only begin jobs that are easy to complete. Make an essential to-do list for the next day and clear your desk.
(2) REGULAR BREAKS - Take a ten minute break every couple of hours and at least a half hour for lunch each day. Plan your leisure time just as you plan your work time and lock it in your calendar.
(3) LIMIT WORK PROBLEM DISCUSSION - Set rules about how much talking about work can be done at home. Dinner times have now turned into a debriefing rant, but relentlessly talking about work problems reactivates the negative emotions associated with them.
(4) CHILL ZONE - If you are mentally tired in the evenings then sitting down and watching TV is probably the least effective way to unwind. If you look at a screen all day, then perhaps you should try to use different physiological and psychological resources.
(5) PUT DOWN YOUR PHONE - Your iPhone is your lifeline, with your contacts, calendar, To Do lists, and more. However, your iPhone also has access to your email and work contacts and it’s too easy to slip back into work mode.
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