How To Disconnect From Work To Avoid Burnout
Is a blurred work-life balance becoming the new normal for you?
These days, with working from home now a requirement for many of us, it seems harder than ever to transition from work to a home/relaxation mindset. Throw kids into the mix, and that's an even bigger challenge!
But it's not impossible.
Here are a few tips on how to detach from work mode and avoid overwhelm, stress and burnout (lockdown or not):
1. Create a 'shutdown' ritual
When I lived in Melbourne, I used to walk home three to four nights a week. I would turn off all notifications on my phone, pop my headphones in and listen to my favourite music or inspirational podcasts for just over an hour. I relished taking in the city sights, walking through beautiful green parks and having uninterrupted time to just think and daydream. By the time I got home, I was refreshed, energised and relaxed; having fully disconnected from the working day.
Are you finding now that without a commute to break up your day, you're sitting at your desk for longer periods? With no clear transition to mark the end of the working day? Introduce a ritual. This is a reminder that you’re in control of your time (at least when the workday is over). Maybe you can light some candles and take a bubble bath? Or curl up with a book and a cup of tea? One of my favourite rituals is to put on some jazz while I cook dinner or spend at least 30mins quality time, playing with my daughter. Whatever the ritual is; make the choice to end your working day on a positive note.
2. Disconnect from tech
Set a timer to mark the end of the working day. And stick to it. Turn off your screen and work phone...and move away from the technology!
Most of the anxiety and stress we feel about being constantly connected to our jobs is self-imposed. I'm very much guilty of this but I constantly remind myself that nothing is so important that it requires me to be glued to my screen 24/7. Unless there's an emergency, an important deadline, or a timely project to complete, we can probably enter our personal time 100% guilt-free. So, make the conscious choice to unplug; physically and mentally.
3. Find someone you can vent to
Rather than burdening your partner with work-related issues, find a colleague or mentor for a regular downloading session. This one is important for keeping your work and personal life separate.
I do this with a colleague regularly via Zoom now, and we are each allowed 15mins to vent about issues and be a sounding board for each other. This acts as a great pressure valve and I feel much calmer by the end of each day. Who could you vent to?
4. Spend some time alone
With many of us working from home and having to connect with colleagues via video link instead of at the office, we're now spending a large part of our day on collaborative activities like emails, virtual meetings and calls. And spending all day engaging with other people can be draining.
While no one likes to feel isolated, we all need some alone time to properly recover from the day. That's why spending time alone is a great tool for mentally disconnecting. Whether it’s a few minutes or more, setting aside some non-distracted time to be alone with your thoughts helps disconnect from work and recharge. Try meditation, yoga, going for a walk, arts and crafts, reading a book, cooking or listening to music. Or check out number 5...
5. Focus on hobbies or learn something new
Engaging in hobbies you enjoy and that challenge you, or even learning something completely new, is a great way to detach from work. Not only does it improve your productivity, focus and creativity but it can be so much more rewarding than watching Netflix (don't get me wrong, Netflix has its place too).
Want to take up knitting or get started on that DIY upcycling project? Or maybe you've always wanted to play the guitar, paint or learn Spanish? Making time isn't always easy though, especially when you have family obligations. Make sure you schedule time for your hobbies in advance; just like you would with work commitments, and stick to it.