Think about these questions:
- Do you check email first thing in the morning?
- Do you shorten your lunch break so you can get more work done?
- Do you stay up late and forget about the time?
- Thinking about work keeps you awake?
- Do you feel guilty about spending time with friends instead of working?
If all of this sounds familiar to you, this could be a sign that you are taking work home, which you shouldn't be.
How to disconnect from work?
Understanding the source of the guilt and stress that often accompanies work can help you overcome them and live in the moment without feeling guilty.
It is only natural that work takes up a large part of your life, since you are directly responsible for its results.
By learning to emotionally detach from work, you can live in the present without guilt or stress.
40% of people check work email during national holidays.
Why is it difficult to emotionally withdraw from work?
Unlike training, when you have to stop because your muscles are exhausted, finding the limit of your work is more difficult because:
- the brain muscle is thinner and does not immediately understand when to stop.
- there is often more work to be done, and workplace demands can pile up, leading to overtime or stress.
To ensure a balanced life, it is important to set boundaries for yourself so that you can focus on other things, such as spending time with your children or loved ones, without feeling guilty about work or worrying.
Common misconceptions about work
Before we move on to 5 tips for disconnecting from work, here are two misconceptions people often use to justify working non-stop.
1. More work - more results
Since the brain is a muscle, it can become fatigued when working for a long time. This can lead to a decrease in the quality of the work performed and ultimately to burnout.
Employers may appreciate employees who are willing to do more than what is required of them, but this does not always lead to success.
Overtime and overwork can lead to health problems and strained relationships.
2. Tomorrow is more important than today
We must not allow our relationships with family and friends to be forgotten in favor of our work.
Pushing ourselves to do quality work for a brighter tomorrow is important, but it shouldn't be at the expense of our current relationship. Children grow up fast and we don't want to miss those precious moments. We must strive to invest in the future while maintaining what we have today.
The first step to achieving this balance is to understand when to disconnect from work. We should perceive how we can do this.
88% of employees experience burnout at some point in their career.
5 tips to get rid of guilt at work
Breaking the cycle of guilt and work anxiety is never easy. Long-term employment has led us to believe that we need to work harder. However, it is possible to manage your habits and overcome stress at work. If you're looking to make a change, here are some tips to help you unplug from work.
1. Take a well-earned vacation
It can be tempting to trade a relaxing movie night for two hours of productive work. But you might be surprised to know that taking a break can do wonders for your productivity.
- Have you ever noticed how ideas seem to flood you when you take a shower?
- Cooking or just walking outside?
- What about that moment when you wake up in the middle of the night with a sudden burst of ideas?
It turns out that your brain does a lot of behind-the-scenes work even when you're not actively thinking about it. That's where creative bug programming solutions come from, inspiration for emails, product designs, or story ideas. To get the most out of this "background work", you need to give your mind a chance to relax and unwind. So, instead of trading a movie night for 2 hours of work, you could be reaping the rewards of a well-deserved rest.
Data from a recent study by Project: Time Off showed that vacations can increase productivity and reduce stress levels.
2. Exercise regularly
Working 8-12 hours a day can be mentally demanding and leave no time for rest. Exercise is a great way to clear your mind and keep fit at the same time.
For those short on time and willpower, a 20-minute workout can be helpful. It's long enough to get you out of your work thoughts and short enough to fit into your schedule. Plus, you get the added benefit of taking care of your body.
So, take some time out of your day and get two birds with one stone - some rest and better fitness.
3. Change clothes
Like spatial boundaries, our brains associate clothing with action. Different types of work or leisure require different styles of clothing. This applies to both expert and individual life.
A popular tip to motivate you to exercise is to wear workout clothes. When you put on workout clothes, they can often inspire you to get started. For example, if you are wearing cycling gear, chances are you will grab your bike.
The same technique can be used to disconnect from work. After completing your day's tasks, whether you're at home or at the office, put on something comfortable - like cozy pajamas! It will help you switch your thinking and relax
4. Appreciate your sleep
When we don't get enough sleep, it's harder for us to stay calm and deal with stress. Have you noticed how easily you get irritated over trifles if you sleep less than 5 hours?
To avoid this, it's important to get the recommended 7-9 hours of sleep each night. Here are some tips to help you get the restorative sleep you need:
- Use blackout curtains to keep the bedroom dark.
- Attempt to hit the hay and wake up simultaneously consistently.
- Do not eat or work 3 hours before bedtime.
- Keep your bedroom temperature between 15.6 and 19.4 degrees Celsius.
- Change into comfortable clothes and wrap yourself in a blanket to signal to your body that it's time to rest.
5. Determine working hours
When you are immersed in work, it seems to you that time flies unnoticed. You look up and it's already 9pm, but it shouldn't be like that.
In order not to feel guilty about overworking, set boundaries for working hours. For example:
- from 8 am to 12 early afternoon to work
- 12:00 to 13:00 for lunch
- from 13:00 to 17:00 to work
If you find yourself checking your email after 5:00 pm, then it's time to step back and stick to your schedule. Sticking to a set schedule will help you disconnect from work and avoid feeling guilty about overworking.
Results
Struggling with job disconnection can be indicative of a desire for quality work and engagement, as well as a sense of fulfillment. However, work should not take up all your time. Family, relationships, mental health, spiritual well-being and physical health are also important components of a fulfilling life.
To take your mind off work, you need to learn to switch off and be present in the present moment in order to truly appreciate all other aspects of life.
The 5 tips detailed above will help you get started. It's time to take action and start living a more balanced life, free of work-related stress and guilt.
