Getting back to routine after a break can be difficult. We’ve wound down enough to get out of routine and that’s great then, how do we continue with a ‘healthy’ relationship with work ongoing – create a good swtich off rountine. Here are some suggestions.
Week 1: Create an ending
Theme: Give work a clear finish line
This week is about teaching your brain when the workday is actually over.
Daily
- Pick one short “end of work” ritual, 5 to 10 minutes max
Examples- A short walk
- Stretching or mobility
- Putting on a specific song
- Making a tea or coffee and sitting somewhere different
Same ritual, same order, every day.
Before finishing work
- Write down
- One thing you finished
- One thing you will start tomorrow
That’s it. No planning your whole life.
Why this works
Your nervous system loves predictability. A consistent shutdown cue helps reduce mental carryover into the evening.
Week 2: Create distance
Theme: Put space between you and work
Now that work has an end, we make it less visible.
Physical
- Clear your workspace at the end of the day
Laptop closed
Desk cleared
Work gear out of sight if possible
If you work from home, even moving rooms helps.
Digital
- Remove work email from your phone for the evening
Or - Turn notifications off after a set time
Not forever. Just for this week.
Mental
- If work pops into your head, say
“Not now, I’ve parked that for tomorrow.”
Sounds simple, but naming it reduces rumination.
Week 3: Replace, don’t just remove
Theme: Give your brain something better to do
You can’t just stop thinking about work, you need something else to focus on.
Schedule one thing after work most days
- Training session
- Swim
- Walk with someone
- Class
- Hobby
- Cooking something that takes a bit of attention
Put it in your calendar like a meeting.
Aim
Something engaging enough to absorb your attention, not passive scrolling.
Bonus
If you enjoy your work, this is often the missing piece. Purpose plus recovery is the sweet spot.
Week 4: Lock in boundaries
Theme: Make it sustainable
This is about keeping the gains without being rigid.
Communication
- Set realistic availability expectations
Example
“I usually respond the next working day if it’s after hours.”
Often people assume availability unless told otherwise.
Choose your non negotiables
Pick 2 to keep long term, not everything.
- End of work ritual
- Tech boundary
- After work activity
Review
Ask yourself
- Do I feel more present in the evenings
- Am I less tired before the workday even starts
If yes, it’s working.
Big takeaway
Switching off is not about willpower.
It’s about signals, structure, and replacement.
Most people don’t need more rest.
They need cleaner transitions.
Want help? Hit me up for a free chat and we can work out a solution.