SUMMARY POINTS
Coming home from work should feel like a sigh of relief. It’s the moment when you can just forget about all the work bullshit and just unwind and relax. This is when you should be selfish and do things for yourself.
Unfortunately, for many of us, it’s quite the opposite. One minute you’re zoning out in front of your favorite show, and the next, you’re grimacing about what you forgot to do today or wrose, spiraling into a mental to-do list for tomorrow.
And weekends? Ha! They’re rarely the break they should be.
If this sounds familiar, you’re not alone.
Our modern work culture thrives on a “24/7 availability” mindset, making it difficult to truly disconnect from work. But here’s the kicker - not only is this constant overthinking unproductive, but it’s also wrecking your overall well-being.
Unfortunately, for many of us, it’s quite the opposite. One minute you’re zoning out in front of your favorite show, and the next, you’re grimacing about what you forgot to do today or wrose, spiraling into a mental to-do list for tomorrow.
And weekends? Ha! They’re rarely the break they should be.
If this sounds familiar, you’re not alone.
Our modern work culture thrives on a “24/7 availability” mindset, making it difficult to truly disconnect from work. But here’s the kicker - not only is this constant overthinking unproductive, but it’s also wrecking your overall well-being.
Why Do We Constantly Think About Work?
Our brains are like that PITA coworker who never quite knows when to stop talking. Our brains struggle to stop thinking about work. It just keeps coming back even though you kicked them to the curb after clocking out.
Here’s the deal - when we physically leave work, our minds often refuse to follow suit. Sometimes, it just won’t let that shit go. Our brains get fixated on the nasty-gram emails from office assholes, upcoming executive presentations, looming deadlines, stupid comments from clueless executives, etc.
Why?
Experts say it often comes down to these factors:
Habitual Patterns: Modern work culture encourages urgency to stay on top of things and don’t let shit fall through the cracks, causing our brains to get stuck in a constant state of worry. The more we think about work, the harder it becomes to shift gears and slow down.
Stress: High-pressure jobs or unrealistic deadlines can create a sense of constant tension, making you feel overwhelmed AF and sending your brain into overdrive even in your free time, just to make you think you’re in control when you’re not.
Technology: With work emails and notifications literally buzzing in your pocket, the line between “on the clock” and “off the clock” has become incredibly blurry. You can’t escape, especially when you’re being cc’ed all the time.
FOMO (Fear of Missing Out): We check our chat messages or emails out of fear of falling behind, dropping the ball or looking unresponsive, which keeps us mentally tethered to work.
Here’s the deal - when we physically leave work, our minds often refuse to follow suit. Sometimes, it just won’t let that shit go. Our brains get fixated on the nasty-gram emails from office assholes, upcoming executive presentations, looming deadlines, stupid comments from clueless executives, etc.
Why?
Experts say it often comes down to these factors:
Habitual Patterns: Modern work culture encourages urgency to stay on top of things and don’t let shit fall through the cracks, causing our brains to get stuck in a constant state of worry. The more we think about work, the harder it becomes to shift gears and slow down.
Stress: High-pressure jobs or unrealistic deadlines can create a sense of constant tension, making you feel overwhelmed AF and sending your brain into overdrive even in your free time, just to make you think you’re in control when you’re not.
Technology: With work emails and notifications literally buzzing in your pocket, the line between “on the clock” and “off the clock” has become incredibly blurry. You can’t escape, especially when you’re being cc’ed all the time.
FOMO (Fear of Missing Out): We check our chat messages or emails out of fear of falling behind, dropping the ball or looking unresponsive, which keeps us mentally tethered to work.
Why Overthinking Work Is A Problem
We tend to think that worrying about work makes us diligent, but here’s the truth: obsessing over work off-hours is counterproductive at best and harmful at worst.
It’s Draining Your Mental Bandwidth
You might think running through tomorrow’s pre-meeting agenda 15 times is productive, but it’s actually exhausting your mental resources. By the time you’re back at work, you feel more fatigued than if you had actually taken a break.
It Negatively Impacts Your Health
Constantly thinking about work isn’t just tiring; it’s also bad for your health. Studies have shown that it can lead to higher stress levels, insomnia, burnout, and even heart problems. It wrecks you.
It Hurts Your Productivity
Paradoxically, not giving your brain a rest can make you worse at your job. If you’re always running on an empty tank, it’s much harder to focus, strategize, and make sound decisions during actual working hours.
It Stalls Creativity
Ever wonder why your best ideas come to you in the shower or on a walk in nature? Creativity thrives in a rested, relaxed mind - not one that’s endlessly looping through spreadsheets and deadlines.
It’s Draining Your Mental Bandwidth
You might think running through tomorrow’s pre-meeting agenda 15 times is productive, but it’s actually exhausting your mental resources. By the time you’re back at work, you feel more fatigued than if you had actually taken a break.
It Negatively Impacts Your Health
Constantly thinking about work isn’t just tiring; it’s also bad for your health. Studies have shown that it can lead to higher stress levels, insomnia, burnout, and even heart problems. It wrecks you.
It Hurts Your Productivity
Paradoxically, not giving your brain a rest can make you worse at your job. If you’re always running on an empty tank, it’s much harder to focus, strategize, and make sound decisions during actual working hours.
It Stalls Creativity
Ever wonder why your best ideas come to you in the shower or on a walk in nature? Creativity thrives in a rested, relaxed mind - not one that’s endlessly looping through spreadsheets and deadlines.
Five Ways to Stop Thinking About Work And Just Effin’ Relax
If your brain is like a control freak boss and treats your off-hours as an extension of your workday, it’s time to show it who’s the real boss. Here are five practical ways to mentally clock out after you’ve physically left work.
1. Create A Hard Stop For Work
The first step to unplugging is setting clear boundaries. Decide on a hard cutoff time for your workday and stick to it. Literally say, “Work is done for today,” aloud if you need to. This signals to your brain that it’s time to clock out mentally as well.
Pro Tip: If you work from home, physically leave your workspace once you’re done. A quick walk around the neighborhood or even just moving to another room can help your brain transition and make it easier to disconnect when you’re WFH.
Pro Tip: If you work from home, physically leave your workspace once you’re done. A quick walk around the neighborhood or even just moving to another room can help your brain transition and make it easier to disconnect when you’re WFH.
2. Do A Daily Brain Dump
If thoughts about unfinished tasks haunt you, try a “brain dump.” Spend 10 minutes at the end of your workday jotting down everything you didn’t get to and need to do tomorrow. This gives your brain permission to stop holding onto that shit like it’s a lifeline.
What To Include: Write down emails you need to send, follow-ups, and your top priorities for the next day. Then? Close that planner and leave it for tomorrow.
What To Include: Write down emails you need to send, follow-ups, and your top priorities for the next day. Then? Close that planner and leave it for tomorrow.
3. Set Technology Boundaries
Technology can be both a blessing and a curse. To stop it from being the latter, you gotta set solid boundaries so that you can switch off from work instantly.
Turn off email notifications after work hours.
Mute work-related messaging apps like Slack or Teams.
Remove work apps from your personal devices.
Do a full shut down of work devices like laptops, phones, etc.
Turn off email notifications after work hours.
Mute work-related messaging apps like Slack or Teams.
Remove work apps from your personal devices.
Do a full shut down of work devices like laptops, phones, etc.
4. Create After-Work Rituals
Simple rituals can create a psychological buffer between “work mode” and “relax mode.” Choose a habit that tells your brain the workday is done and it’s time to unwind. Some ideas include:
Changing into comfy clothes the moment you get home.
Cuddles and belly rubs with your furry four-legged besties.
Going for a quick walk or run to clear your head.
Playing with your kids outside.
Doing a wine meditation while staring outside
.
The key is consistency. Once your brain associates this activity with clocking out, it’ll naturally transition into relaxation mode.
Changing into comfy clothes the moment you get home.
Cuddles and belly rubs with your furry four-legged besties.
Going for a quick walk or run to clear your head.
Playing with your kids outside.
Doing a wine meditation while staring outside
.
The key is consistency. Once your brain associates this activity with clocking out, it’ll naturally transition into relaxation mode.
5. Do Things You Really Love
Distract your brain from work by keeping it busy with something you actually enjoy or love doing. It’s your daily dose of happiness. The secret? Choose activities that require your full attention, preferably ones that don’t involve checking your phone every 5 minutes. And, make it a non-negotiable appointment with yourself.
Physical Activities: Yoga, dance classes, hiking, or even just a walk around the neighborhood.
Creative Outlets: Drawing, painting, baking, journaling, or playing an instrument.
Socializing: Host a game night, call a friend, or plan a date night.
Learning Something New: Pick up a hobby like photography, knitting, or cooking.
Physical Activities: Yoga, dance classes, hiking, or even just a walk around the neighborhood.
Creative Outlets: Drawing, painting, baking, journaling, or playing an instrument.
Socializing: Host a game night, call a friend, or plan a date night.
Learning Something New: Pick up a hobby like photography, knitting, or cooking.
Let Go Of Work Bullshit & Just Chillax
Resistance is futile. If you’re constantly thinking about work, even in your off-hours, you’re setting yourself up for exhaustion, frustration, and burnout. That’s no way to manage work stress.
But here’s the good news: breaking free from the “always working” mindset is completely within your control. Start by setting boundaries, creating rituals, and filling your off-hours with things that you love doing that remind you life exists outside of the 9 to 5 grind.
Remember that relaxation isn’t just good for you. It’s also essential for your mental health, sanity, productivity and success.
When you get this dialed in, it can also make your weekends feel longer and more refreshing. And, it’ll make Mondays suck less and when the work week starts, you’ll be ready to hit the ground running, not limping.
Get started on this today.
At 5pm, you are DONE - not a single thought about work.
It’s all about “me-time” at 5pm.
Your future, rested self will thank you.
Feel Better,
[Cuicle|Therapy]
But here’s the good news: breaking free from the “always working” mindset is completely within your control. Start by setting boundaries, creating rituals, and filling your off-hours with things that you love doing that remind you life exists outside of the 9 to 5 grind.
Remember that relaxation isn’t just good for you. It’s also essential for your mental health, sanity, productivity and success.
When you get this dialed in, it can also make your weekends feel longer and more refreshing. And, it’ll make Mondays suck less and when the work week starts, you’ll be ready to hit the ground running, not limping.
Get started on this today.
At 5pm, you are DONE - not a single thought about work.
It’s all about “me-time” at 5pm.
Your future, rested self will thank you.
Feel Better,
[Cuicle|Therapy]