Finding Balance: 7 Strategies to Stop Thinking About Work When You're Not Working
In today's fast-paced world, it's increasingly challenging to disconnect from work even when we're not physically present in the office. With constant connectivity and the pressure to always be available, thoughts about work can easily invade our personal time, affecting our well-being and overall quality of life.
"Oh goody, I can't wait to be with the kids and think about work all afternoon", I muttered as I pulled Daisy from her cot after her nap.
I have to admit.. the older the kids have gotten, the less I think about them when I work, but I wish the opposite were true. I think about work when I'm not actually working A LOT!
It's hard not to when I am self-employed, but I have been working as a coach for long enough to know that it's not just me. In fact, I am yet to meet a working mom who doesn't think about work when they're not working.
In today's fast-paced world, disconnecting from work is tough, even when we're not physically present in the office. With constant connectivity - phones, emails and chats - and the pressure to always be available, thoughts about work can easily invade our personal time, affecting our well-being and overall quality of life.
However, by implementing a few effective strategies, you can start to regain control of your mind and learn to switch off from work when you're not actually working. In this blog, we will explore seven practical techniques to help you find the balance you need. Nevertheless, don't get tricked into believing these techniques are some instant solution because they're not. Being aware of your mind's activities and ditching unhelpful thoughts is basically mindfulness, and being mindful is a skill that needs practice and dedication, just like anything else.
Establish Clear Boundaries
Creating clear boundaries between work and personal life is essential. Set specific times for work and leisure, and stick to them as much as possible. Avoid checking work emails or engaging in work-related tasks during your off-hours. By consciously setting these boundaries, you send a message to your mind that it's time to relax and recharge.
Engage in Meaningful Hobbies
Immersing yourself in activities that bring you joy and fulfilment can divert your attention away from work-related thoughts. Engage in hobbies you're passionate about, whether painting, gardening, playing a musical instrument, or engaging in sports. By focusing on activities that inspire you, you allow your mind to shift gears and enjoy the present moment.
"But I have a full-time job and crazy kids, Sarah! I don't have time for hobbies, let alone meaningful hobbies," I hear you say. And I get it. I really do. If you are time-poor (as many of us are), I recommend starting small; draw with the kids, help them with a jigsaw piece, plant a herb pot or read a book together.
3. Practice Mindfulness and Meditation
Mindfulness and meditation techniques are powerful tools for cultivating awareness and living in the present. By training your mind to stay present and observe your thoughts without judgment, you can gradually reduce the impact of work-related thoughts on your mental state during your off-hours. Take a few minutes every day to do some mindfulness exercises or meditation. In my opinion, the easiest way to get into mindfulness is by "mindfulness stacking." First, think of a bunch of things you do automatically (like making tea, brushing your teeth, or using the bathroom) and then spice it up with mindfulness. Pay attention to your five senses: what can you hear, touch, taste, feel, and see?
4. Create a Mindful Transition Routine
Instead of abruptly ending your workday and diving into personal activities, create a transition routine that helps you mentally switch gears. This could involve walking, listening to calming music, having a cup of tea or engaging in brief mindfulness practice. By consciously transitioning from work to personal time, you signal to your mind that it's time to disconnect and focus on other aspects of your life.
5. Prioritise Self-Care
Taking care of yourself is crucial in maintaining a healthy work-life balance. Make self-care a priority by engaging in activities that nourish your body and mind. Exercise regularly, eat nutritious meals, get enough sleep, and spend quality time with loved ones. When you prioritize self-care, you create a strong mental and emotional well-being foundation, making it easier to let go of work-related thoughts during your downtime.
“But I have a full-time job and crazy kids, Sarah! Finding a moment to pee in peace is a luxury, let alone having any time for myself." Start with mindfulness stacking as I described above. Always start small.
6. Engage in Social Connections
Building and maintaining meaningful social connections can significantly contribute to your ability to disconnect from work. Spend time with friends and loved ones, engage in social activities, and foster a support network. Meaningful conversations and shared experiences can help shift your focus away from work concerns and provide a healthy perspective on life.
7. Unplug from Technology
The constant presence of digital devices can make it difficult to detach from work. By freeing yourself from continuous notifications and work-related distractions, you allow your mind to recharge and focus on other aspects of your life. Take intentional breaks from technology by designating specific periods of the day to disconnect from your devices. Create "technology-free zones" or implement a digital detox day each week.
Disconnecting from work can be a daunting task in today's fast-paced and constantly connected world. We all know that it's easier said than done. However, the good news is that it's a skill that can be learned and mastered with the right strategies and mindset. by work and constantly being pulled back into its grasp, it's time to take a proactive step towards reclaiming your personal time and mental well-being.
If you're having a tough time finding a balance and struggling to stop thinking about work during your downtime, check out my private coaching programme called Confidence and Clarity. Inside, i’ll teach you strategies to help you discover what balance looks like for you and tips that will help you to silence your inner critic and replace it with unwavering self-confidence.
