Turning “Off” at the End of a Work-from-Home Day
7 minute read.
Work/Life Balance.
In a recent instagram story requesting blog post topics for millennials, one colleague requested tips for turning “off” at the end of the day. My immediate thought was, “Yes! So important.” My less immediate thought was, “Fuck, this is so important,” followed by “and it’s not really accessible to everyone.”
Many of us are missing the commute that came with working outside of our home. Which might sound unbelievable, because traffic, stress, parking, gas money, public transportation is always late, car maintenance, etc.
We may tense up when we hear the word “commute” due to the above reasons, but in reality, commutes offer a transitional time for solitude and decompression. Many who began working from home during the pandemic became very aware of the gap left in their commute’s place.
Don’t get me wrong, I would choose my current WFM situation over what I had two years ago: 9 hours of clients, 45 minute drive home, looking for parking for 20 minutes in my Philadelphia neighborhood, and an anxious walk from my car to my apartment.
Working from home is my dream. But I need my own manufactured transition time to help me turn “off”. I have made HUGE changes over the past 2 years, including leaving a job that was overworking and underpaying me, opening my own fully virtual private therapy practice and learning how to set firm, kind boundaries with loved ones and clients. *I now coach therapists who work in similar situations, helping them liberate themselves from exploitative bosses, managers and supervisors!*
During that journey, I have picked up some wonderful rituals that have helped me get the most out of my “after work” time. (While this post is specifically for those who work from home, look out for a future post about turning off after on site work. I will refer to “after work” as evening in this post, but these tips can absolutely be used by second and third shift workers.)
Schedule time to wind down and transition.
Giving yourself a few minutes to mindfully send that last email, clear your desk, put unfinished items on tomorrow’s to-do list, or more specifically for therapists, writing just one more progress note, can all be included in your “closing time” ritual.
This sends a signal to your brain and your body that time for work is ending, and time for after work is beginning, making wind down time more successful.
Turn your phone off.
Not only is reduced screen time great (especially if you work from home) but reducing your availability can be just as effective.
It cannot be said enough that our constant availability is a huge resource drain. Knowing that at any moment, you could receive an email, text, phone call, or any other correspondence is almost as draining as actually receiving it.
Turn your phone off, even if it’s only for an hour. This will trick your brain into thinking that you are actually unavailable, significantly reducing stress and anxiety. Then, if you want to turn it back on later, feel free to do so. I think you'll be surprised how often you choose to leave it off.
This one may be more challenging for those who have people dependent on them like children or elderly relatives. Is there room for you to practice this in your own way?
At this point in my life, I am thankful that I am able to turn my phone off and leave it in my office charging. Out of sight, out of mind, out of my fucking face.
Have a dedicated workspace.
I am privileged enough to live in an apartment with my husband that has an extra bedroom where I can set up an office.
That was not the case in the beginning of the pandemic. We were in a one bedroom apartment, meaning that my desk and chair were next to our bed. The bed we slept on, where we were our most vulnerable and relaxed.
I literally had to keep my laptop at an angle that hid my cats sleeping on our tousled blankets. And did I mention that you needed to walk through the bedroom to get to our bathroom?
Surprisingly, I was able to make it work. (We are also childfree, which helps significantly.)
That corner of the room was off limits up to an hour before my first session, and 30 minutes after I signed off for the day. Each time I accidentally sat at my desk chair, I could feel emotional and physical boundaries being crossed.
Hence the importance of having a dedicated workspace, and leaving it the hell alone when you are not working.
Change your clothes.
This is what got me through working inpatient psych, and it has since transformed into my current ritual.
After a long day on the ward, I would come home, leave my shoes by the door, and change into comfy clothes. I would then do yoga or just sit and not move for a few hours, depending on how shocking my day was (yes, patient symptoms could be shocking, but I’m mostly referring to exploited/burnt out coworkers and the realities of privatized inpatient mental healthcare).
These days, I already have sweatpants on, but if you know me, you know I’ll find more ways to get comfy at the end of the day. Removing restricting clothing: button ups, blazers, bras, jewelry, etc. is one of my favorite turning off rituals.
For those who wear makeup or have non-permanent hair styles, there is also an opportunity to do your skincare routine or let your hair down (however you want to take that). This way, you don’t actually look like you’re at work, which then translates into not feeling like you’re at work.
You can then relax, parent, get intimate, exercise—whatever your evening calls for.
Exercise/stretch.
After work yoga is great. Between session rag doll stretches are great. Sitting on the couch and lazily reaching for your toes can be great (this is the only way I’ll ever use the word lazy).
Stretching breaks up stiffness and improves circulation, which decreases pain, reduces anxiety, lifts your mood and calms you.
So feel free to hit the gym (masked of course), get on your Peloton (or your hand-me-down exercise bike, for my frugal friends), go for a walk/jog or explore the abundant number of exercise videos on YouTube. Exercise is a great way to turn off.
I hope you were able to discover some new ways to turn off at the end of the day, or have your own rituals validated. Whatever your current state, I am filled with gratitude that you took the time to read this, to care for yourself and any attempts at increasing your happiness.
If you would like to make any additions, feel free to reach out :)
Professional and working class millennials and Gen Zs, get the therapy you need.
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Thank you for reading!
Email contact@teletherapywithsarah.com with questions/comments/concerns.
I provide therapy to professional millennials from working class backgrounds. I coach “Exploited Therapists” or therapists who have been exploited by managers, bosses and supervisors. I help them build their dream private practices.
Pennsylvanians - ready to start therapy? Ready to start coaching? Click here, or reach out to contact@teletherapywithsarah.com for a free 20 minute consultation.
Very Best,
—Sarah (she/her)
*Disclaimer - This piece was written by a straight, cis, able-bodied, white woman. Intersectionality (coined by lawyer, civil rights advocate, scholar and philosopher Kimberlé Crenshaw) tells us that ethnicity, class, sexuality and gender that differ from the above identifiers encounter more hardship and oppression.*
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