Do you know that feeling when you’re sitting on the beach with a book in your hand, but thinking about an unfinished project? Or when you’re trying to watch a movie with your family, but tomorrow’s appointments keep spinning in your head?
You’re not alone. According to a study by Harvard Business Review, as many as 88% of managers check work emails while on vacation, and 70% admit they think about work even during the weekend. The modern world has blurred the lines between work and rest, creating an army of people perpetually logged into professional reality, even when they are physically elsewhere.
The inability to unplug from work not only ruins our rest, but also leads to professional burnout, reduces creativity and deteriorates personal relationships. Fortunately, there are proven methods to help you actually relax.
1. set clear temporal and spatial boundaries
Set specific times to “finish” work. Research by neuroscientists at the University of California shows that our brains need an average of 23 minutes to return to a previous task after an interruption. Therefore, set a rigid time (e.g., 6 p.m.) after which you don’t check business messages. If you work from home, literally “close” your office – turn off your computer, close your office door or hide your laptop in a drawer. Psychologists call this “spatial transition”. – our environment affects our state of mind.
2. closing ritual of the day
Create your own unusual end-of-work ritual. It could be to write on a piece of paper three things you will finish tomorrow and then symbolically close them in a drawer. Some managers swear by the effectiveness of the “last email technique” – sending yourself a message with a list of tasks for the next day, followed by a demonstration of closing the inbox and turning off notifications.
3. engage the mind in other activities
Practice “active rest.” Instead of passively watching TV, choose activities that require concentration: cooking a new recipe, putting together a puzzle, learning a language. Neuroscientific studies show that such activities “reprogram” the brain, blocking thoughts of work.
Try mindfulness meditation. Apps such as Headspace and Calm offer special programs for people who have trouble disconnecting from work. As little as 10 minutes a day can significantly improve your ability to control your thoughts.
4. “Diary of Unnecessary Thoughts”
Instead of fighting your thoughts about work, write them down in a special notebook. Give it a humorous title, such as “Thoughts that won’t help anyone on the weekend.” The very act of writing it down often frees the mind from the need to “remember” the issue at hand. After a while, you will notice that most of these “urgent” thoughts were completely irrelevant in retrospect.
Summary
True rest is not a luxury, but a necessity for long-term efficiency and mental health. Employees who can effectively unplug from work are 31% more productive and 37% better at solving problems, according to Stanford University research.
Remember: rest is an investment in your productivity, not a hindrance to your career. Start with one of the above techniques today – your brain (and your loved ones) will thank you.
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Sources:
- Harvard Business Review (2019): “The Remote Work Revolution”.
- University of California Irvine, Department of Informatics
- Journal of Occupational Health Psychology, Vol. 24, No. 1
- Stanford University School of Medicine, Sleep and Circadian Neurobiology Laboratory