How to Unplug from Work

When do you stop working?

As we approach the end of the year, we may be tempted to sneak in some work during our time off. While answering a few emails can seem harmless, this doesn't allow our brains time to decompress from work and can lead to unhealthy rumination, perseverative thinking, about work. Ruminating on work-related thoughts during your leisure time has been associated with chronic stress and other wellbeing issues.

When we truly allow ourselves to take a break from work, we can avoid ruminating on work-related issues and find true, deep rest. Studies show that after taking a vacation, employees feel happier, experience a boost in creativity, and report higher levels of productivity. Consider how you can prevent rumination during your time off and find your way to deep rest.

Turn off notifications

It can be tempting to respond to a quick email when it pops up on your phone, but one email may lead to several more. Set your out-of-office replies on and turn off your phone notifications for email and other work communication channels.

Focus on what you will do, instead of what you will not do

It can be easy to ruminate on the thoughts of what we will not be doing during this time. When you sense those thoughts arising, write down one thing you will be doing during this time to remind yourself of the things you will be accomplishing.

Put Work Triggers Out of Sight

Now that many of us have home offices, it may feel harder to transition out of "work mode." Pack up your physical workspace—including your monitors, keyboards, etc. and place them out of sight. This can eliminate triggers that lead us to thinking about work.

Make Small Changes to Your Environment

Create an environment that feels different by adding things like wall art, a fresh candle, or bright new pillow. You can even try rearranging your space. These small changes will help shift your perspective out of work mode, making it easier to transition into deep rest.

Quick Summary:

We’re all dealing with a lot in this modern world. When the demand and expectations start to pile up, it’s time to hit the reset button. No matter what you want to reset, self-kindness is one of the most powerful tricks for beginning again.

On the Goga is a company on the mission to make the future of work more human. We connect employers and benefit consultants with the technology, content, and data they need to build happier, healthier teams. Learn more.

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