How to stop thinking about work all the time: 8 tips for balance
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Wonder why you think about work all the time? Learn the common causes and impacts of work-related stress and how to stop thinking about work when you're not there.
Before smartphones and laptops, it was possible to leave the office at the end of the day — and not have to think about work again until the next morning. And while there are perks of being able to access work on the go, feeling constantly connected can make it difficult to switch off and get a proper mental break. Constant engagement with our jobs during personal time can also lead to unrealistic work expectations and burnout.
Finding a good balance between work and play is important for our wellbeing. If you’re struggling to stop thinking about work, it’s time to explore strategies to help you find the freedom you need to enjoy life outside of your job.
Why do I think about work all the time?
There are many reasons we might find ourselves always thinking about work, from the fear of underperforming and losing our jobs to the pressure to overachieve and earn a promotion. This can create a persistent mental loop in which constant thoughts about work make it tough to relax and enjoy life. Over time, these behaviors can lead to stress and decreased productivity.
Feeling pressure to always be available
Hustle culture emphasizes high productivity and constant availability, including presenteeism, where you feel pressured to be on duty all the time, even if you’re sick. In addition, you may feel obligated to be reachable at all hours, even if you don’t need to be. This environment can create a sense of urgency and importance around work that spills over into personal time.
Technology keeping you connected
Smartphones, laptops, and constant connectivity mean we're never really off the clock. Work emails and messages can reach us at any time, which can disrupt our personal lives and make it difficult to mentally check out.
Long-term career goals
Personal ambition can keep work at the forefront of our minds. For many, advancing in their careers or achieving certain professional milestones can lead to constant work-related thoughts, even during supposed downtime.
Fear of job loss
Job security concerns can keep us thinking about work. When there’s uncertainty in your industry or the wider economy, the fear of losing our employment can lead to overworking as we try to prove our worth and that we’re indispensable.
5 negative impacts of work-related stress
When work-related thoughts continuously invade your personal time, they can negatively affect your physical and mental health.
1. Burnout: Constant engagement with work can lead to burnout: emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It can make you feel overwhelmed, drained, ineffective at work, and disengaged in your personal life.
2. Insomnia: When your mind races with thoughts, plans, and worries about work after bedtime, it can prevent you from getting the deep, restorative sleep you need. This can lead to a cycle of fatigue and more stress, which can impact both your work performance and health.
3. Weakened immune response: Chronic stress, including stress from not being able to disconnect from work, can weaken your immune system, making you more likely to suffer from infections and illnesses. This can result in more frequent sick days and reduce your ability to perform at work.
4. Strained personal relationships: If you’re always focused on work, you might find less time and energy to invest in your relationships. This can lead to strain, conflicts, and feelings of neglect, which can further increase your stress levels.
5. Reduced mental health: Continuous work-related stress can also lead to anxiety and depression. When you can't enjoy leisure time and feel constantly on edge, your overall mental health and quality of life can suffer.
8 tips to help you stop thinking about work
When you find strategies to help you disconnect from work, the healthy balance between your professional and personal life can help reduce work-related thoughts during your off-hours.
1. Set clear boundaries
Establish and stick to specific work hours. When those hours are over, shut down your computer and mute work notifications on your phone. This sends a clear signal to your brain that the workday has ended, helping you enjoy your personal time.
💙 Discover how to communicate your work boundaries with Preparing To Speak Up and Speaking Up.
2. Create physical and mental separation
Use a dedicated workspace that you can physically leave at the end of your workday. If you work from home, close the door to your office space or cover work-related materials to help make a clear division between work and personal time.
3. Build a winddown routine
Take the last 15–30 minutes of your workday to wind down and finish off tasks, check emails for the last time, and make a to-do list for the next day. Doing so can help mentally prepare you to leave work at work, knowing you're prepared to start fresh the next day.
💙 Try this short Shut Down Routine meditation as a part of your post-work ritual.
4. Engage in activities you find enjoyable and fun
Spend time on hobbies or activities outside of work that engage you and capture your full attention, such as playing a sport, doing a craft, or cooking a new recipe. This can help shift your focus away from your job and bring joy to your downtime.
💙 Explore The Power of Hobbies to help you relax and enjoy what life has to offer outside of your job.
5. Practice mindfulness and meditation
Bring mindfulness exercises or guided meditations into your daily routine, particularly after work hours. These can help center your thoughts and reduce anxiety, aiding in the mental separation from work.
💙 Breathe into Relaxation with this short meditation to help you release the pressure of stress in your body and mind after work.
6. Schedule worry time
Designate a specific time earlier in the day, perhaps during a break or a quiet period, to think through any work concerns. Limit this time to about 15 minutes, and once it's over, intentionally switch your focus to other non-work-related tasks. This can help keep work-related thoughts contained and prevent them from overwhelming your personal time.
💙 Work through your worries in a productive way with this short Scheduled Worry Time meditation.
7. Get plenty of physical exercise
Exercise can be a powerful stress reliever and can give you a physical and mental break from work, helping to clear your mind and boost your mood. Add regular physical activity such as walking, yoga, or team sports to after-work hours.
💙 Discover the power of a Nature Walk or an outdoor meditation to let go of stress and reconnect with yourself.
8. Socialize and connect
Make sure you spend time with family and friends. Social activities can provide emotional support and distract you from persistent work-related thoughts.
💙 Explore our session on Nurturing Relationships to learn — and put into practice — the importance of making space for quality time with your loved ones.
How to stop thinking about work FAQs
How can I modify my workspace to help me leave work at work?
Creating a workspace that encourages productivity during work hours and allows you to disconnect can help you leave work mentally behind for a real break after hours. Set up your work area in a specific room or corner of your home that you can physically leave at the end of the day.
If your space is limited, try a cover over your workstation, or turning off and storing away your work devices. This can help signal to your brain that work has ended, so you can switch to fun and relaxation more easily.
Are there specific relaxation techniques that can help clear my mind of work thoughts?
Regularly practicing relaxation techniques can help clear your mind from work-related stress.
Deep breathing exercises can be a simple and effective method to reduce anxiety and promote relaxation.
Progressive muscle relaxation, where you tense and then relax different muscle groups, can help you unwind.
Guided imagery, like visualizing a relaxing scene or series of experiences, can provide mental escape and relief.
What should I do if thinking about work is affecting my sleep?
If work-related thoughts are affecting your sleep, a calming bedtime routine can be very helpful. Avoid work-related activities and electronic devices at least an hour before bed, as these can stimulate your brain and make it harder to fall asleep. Instead, try relaxing activities such as reading a book, taking a warm bath, or listening to soothing music. If thoughts about work are keeping you awake, keep a notebook beside your bed to jot them down. This exercise can help clear your mind and help you remember that you can address any concerns in the morning.
How do I talk to my employer about work-related stress without seeming uncommitted?
When discussing work-related stress with your employer, focus on the positive aspects of how managing this stress can lead to improved performance and job satisfaction. Be honest about your feelings and suggest practical solutions, such as flexible work hours, clear communication about job expectations, or support for mental health resources. Frame the conversation around your commitment to producing your best work and maintaining long-term productivity, as this can demonstrate your dedication rather than a lack of commitment.
Can making changes to my work schedule improve my ability to disconnect?
Adjusting your work schedule can help improve your ability to disconnect from work and reduce stress.
Set clear start and end times for your workday to avoid overworking.
Take regular breaks to help prevent burnout and improve your concentration and productivity.
Discuss the possibility of flexible working hours with your manager, or the introduction of breaks that suit your natural work rhythm and personal needs.
Calm your mind. Change your life.
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