A sentence from the last meeting keeps echoing in your head, tomorrow’s to-do list is already spinning and relaxation is nowhere in sight. That’s not what the end of the workday should feel like – and that’s exactly the problem: many people struggle to truly switch off. But constant mental chatter drains energy, disrupts sleep and can even make you sick in the long run.
The good news? You can counteract this – with clear rituals, consciously designed transitions and a healthy dose of boundaries.
Why we struggle to wind down after work
Our brain loves structure. When the workday doesn’t have a clear ending, the mind stays switched on. Certain factors make it especially hard to disconnect:
- Lack of boundaries: If you’re always reachable for work, your brain gets the message: “It’s not over yet.”
- Multitasking & chronic stress: If you’ve been pushing hard all day, it’s tough to go from 100 to 0 – your body stays in high alert mode.
- Emotional stress: Unresolved conflicts or pressure-filled situations tend to linger even after hours.
- No routines: Without end-of-day rituals, there’s no clear signal to shift into relaxation mode.
How to create a real break after work
A conscious transition from work to leisure helps your nervous system to downshift. These strategies can support that process:
1. Set clear boundaries
- Turn off your phone or switch to airplane mode after a set time
- Only check work emails during defined time slots
- Set an “official” end time for your workday – even when working from home
2. Introduce transition rituals
- Take a short walk or bike ride after work
- Change clothes: swap your work outfit for something cozy
- Play music that you associate with free time
- Try a mini-meditation or breathing exercise (e.g., the 4-7-8 method)
3. Interrupt overthinking
- Write down your thoughts (e.g. in an end-of-work journal)
- Say the sentence “The workday is over now” out loud and with intention
- Start an activity that breaks the mental loop: cook, move or do something creative
4. Be Intentional with Your Evening
- Plan something you enjoy – alone or with others
- Avoid stressful appointments right after work
- Be mindful with media: don’t jump straight onto the couch and scroll through social media
What you can take away from this
Switching off after work isn’t a luxury – it’s an essential form of self-care. It’s not about being deeply relaxed right away, but about signaling to your body and mind: Now it’s time for rest. The more consistently you create transitions and set boundaries, the easier it becomes to shift into recovery mode.
A gentle reminder: Not every day will be perfect. Be patient with yourself, find what works for you – and turn it into your own personal end-of-day ritual.
- Meister, A., Cheng, B. H., Dael, N., & Krings, F. (2022). How to recover from work stress, according to science. Harvard Business Review. https://hbr.org/2022/07/how-to-recover-from-work-stress-according-to-science
- DE Jonge J. What makes a good work break? Off-job and on-job recovery as predictors of employee health. Ind Health. 2020 Apr 2;58(2):142-152. doi: 10.2486/indhealth.2019-0097. Epub 2019 Aug 17. PMID: 31423002; PMCID: PMC7118062.