Bernie is my work-life balance alarm clock. A 12-pound, (almost) 6-year old yorkie, with a lot of personality, will typically do one of two things around 5 o’clock each day–he will either jump up and sit on my office chair if I leave it unoccupied, even for a minute, or he will start rolling around on the rug behind my chair and start stockpiling the squeakiest toys he can find in the house. 

I’d say, with the exception of a few nights a week, he has me pretty well trained. At 5 o’clock give or take a few minutes, it’s time for belly rubs, walks around the neighborhood and the occasional backyard squirrel watching session–Bernie watching the squirrels and me drinking a gin and tonic. 

However, I understand that some of you might work outside of your home, in an office setting, and don’t have a four-legged friend holding you accountable to your goal of wanting to head home at a reasonable time. I also understand that if you do work from home, even if the dog is whining or someone is fighting for your attention, you might feel pressured to continue working, because there is just so much to get done.

You're not alone. Many people in the workforce are feeling that pressure and stress, with one in four people viewing their job as the number one stressor in their life. When stress piles up, and you are in this grind of not wanting to let people down, not wanting to look like you are slacking at work, even though you are doing the best you can, and approaching burnout, it can also feel like you can’t find the switch to turn off your “work brain”. 

Why it’s so challenging to disconnect from work

Thinking about work when we are doing other things like cooking, showering, or watching a show, isn’t a rare occurrence. It’s something a lot of us do, and something we want to feel more in control of separating, so that we can be fully present in other areas in our life. In order to take back that sense of control, it’s important to understand why it can be a challenge to create a more defined work/life boundary. 

Constant Connection

Due to improvements in technology, having the ability to work from anywhere, at any time, has allowed for more flexibility in the workplace. Studies even suggest that by 2025, up to 70 percent of the workforce will be working remotely. 

However, with this ability to connect from near and far, 24/7, it’s blurred the lines between work and personal life. There is no longer this close the computer at the end of the workday and come back tomorrow. Now, with cell phones and laptops, we find ourselves watching Netflix and following up on emails. 

It becomes more challenging to create a boundary of thinking between work thoughts and personal thoughts when there is this ability to be constantly connected with those you work with. 

‘Always On’ Workplace Culture 

Although some companies are structuring work environments and policies with employee health and well-being in mind, not all companies work off of this mentality. Some operate from an ‘always on’ culture. An ‘always on’ workplace culture is described as working at a place where you are always on the clock, even when technically, it’s after or before working hours. It’s this idea that the work is never really finished. 

Turning off your work brain can be hard when you are getting a text to take a look at an email during dinner or when you are spending time with family. 

Perfectionism

Wanting things to be done well is one thing, expecting them to be done perfectly is a standard that is almost impossible to live up to. If you are combing through a presentation over and over or find yourself editing things repeatedly, it can bleed into your personal time.

Perfectionism can sometimes stem from fear and anxiousness about how other people will perceive your work or your work ethic. You want to be proud of your work, and you want others to see that you are capable and exceed expectations. 

Performing at your best requires time to rest. Time spent on yourself. Time doing things you enjoy, outside of work, so that you can bring your best energy and focus into the workspace. 

Ways to sustain a healthier boundary between work and personal time 

As has been discussed, turning off your work brain isn’t always an easy thing to do. Here are some practical strategies for creating an environment that makes disconnecting from work feel more doable. 

Put a time limit on phone and computer usage

Creating ‘office hours’ in which you're available via phone or email can help you feel more in control of your time when you are off the clock. For example, say you are available between the hours of 8am and 6pm. After that, the computer is closed, the notifications are turned off.

Develop a hobby

You are less likely to be pulled into work projects if you have a standing pickleball time with a friend at 6pm two days a week. Scheduling time in your calendar to do things that you enjoy, or to explore new hobbies, can help you keep your mind off of work and it can help you decompress after a work day. 

Take breaks throughout the day

When we are working steadily throughout the day, our focus starts to dwindle. It’s harder to concentrate. We start thinking about other things. We go into crisis mode faster than normal. Our narrative sometimes becomes more negative.

Taking breaks throughout the day can give your brain and body time to relax and refocus, actually increasing productivity. Breaks can also help reset the body’s stress response. Therefore, at the end of the workday, you are more likely to feel accomplished and less likely to want to continue working because you feel like you didn’t get anything done. 

Practice mindfulness

When you shut your computer for the day, before leaving the office, consider taking a few minutes to do a mindfulness practice. A mindfulness practice, like a breathing exercise or journaling, can help you connect with yourself in the present moment. 

A few deep breaths and a jot down of three things you are grateful for can help you reduce stress and improve feelings of happiness. 

Create a ‘wrap up’ routine

Things that used to pull me into the office included too much thinking about the following work day while I was doing other tasks, checking my work email on my phone or wanting to ‘quickly’ run into the office to look at my planner to remind myself what was on tap for tomorrow. 

Now, at the end of my workday, I tidy up my desk, look at my planner to see what’s going on for the following day and write down a few action items. Then I walk out of the office, close the door, and feel prepared for the following day without ruminating over it throughout the evening. 

When considering implementing any of these strategies, be kind to yourself. Experiment with how these strategies can support you and your lifestyle. Try things on for size. Make adjustments when needed. Some strategies may work better than others for your specific needs. 

One step at a time, my friend. 

Sincerely,

Your Wellness 

Sources:

https://www.stress.org/workplace-stress

https://www.zippia.com/advice/work-life-balance-statistics/

https://www.statista.com/statistics/1260167/employee-work-attitudes/