SUMMARY POINTS
After a packed day of back-to-back stupid meetings, replying to endless emails, surviving Accounting Adam’s bullshit and putting up with asshole drivers on the commute, you’re finally home.
You microwave some easy bites, plop on the couch, ready to binge your favorite show when - bam! Suddenly, that one urgent thing that you didn’t get to or finish opens the floodgates for even more shit to worry about. You try to shake it off but the nagging worry is not making it easy to forget about things.
Sound familiar?
If your evenings look more like overthinking marathons than R&R sessions, it’s time to dial it back - for your health and sanity.
You microwave some easy bites, plop on the couch, ready to binge your favorite show when - bam! Suddenly, that one urgent thing that you didn’t get to or finish opens the floodgates for even more shit to worry about. You try to shake it off but the nagging worry is not making it easy to forget about things.
Sound familiar?
If your evenings look more like overthinking marathons than R&R sessions, it’s time to dial it back - for your health and sanity.
How Constant Worrying Wreaks Your Mind And Creates Bad Mojo
Here’s the deal - when your brain doesn’t clock out after you do, it starts to chew away at your mental health. Constant worrying about work, even when you’re technically “off the clock” is like running without taking any breaks - ever.
Your mind will constantly be in a fight or flight mode of stress and anxiety. And when it’s in this prolonged state, these mental issues will turn into physiological problems like tension headaches, weight gain, high blood pressure and insomnia.
It leads to things like waking up at 2am and mentally replaying an argument interaction you had three days ago with your PITA coworkers. It’s like you’re watching the same movie clip over and over. That’s anxiety’s greatest hits, brought to you by chronic work stress.
Worse still, when you can't fully disconnect from work and leave all the bullshit behind, you’re burning through your mental energy reserves with no time to refill. That leaves you emotionally drained, less focused, and way more prone to snapping at your partner and/or kids because they ordered pineapple topping on the pizza (again).
When it goes on for a prolonged amount of time, it turns you into a monster that nobody enjoys being around. Your most beloved relationships then start to suffer and then it creates this horrible downward spiral.
Your mind will constantly be in a fight or flight mode of stress and anxiety. And when it’s in this prolonged state, these mental issues will turn into physiological problems like tension headaches, weight gain, high blood pressure and insomnia.
It leads to things like waking up at 2am and mentally replaying an argument interaction you had three days ago with your PITA coworkers. It’s like you’re watching the same movie clip over and over. That’s anxiety’s greatest hits, brought to you by chronic work stress.
Worse still, when you can't fully disconnect from work and leave all the bullshit behind, you’re burning through your mental energy reserves with no time to refill. That leaves you emotionally drained, less focused, and way more prone to snapping at your partner and/or kids because they ordered pineapple topping on the pizza (again).
When it goes on for a prolonged amount of time, it turns you into a monster that nobody enjoys being around. Your most beloved relationships then start to suffer and then it creates this horrible downward spiral.
Worrying After Hours Won’t Solve Anything
Spoiler alert - obsessing over work issues at night won’t magically solve them. Sure, your mind might convince you that you’re “problem-solving,” but realistically, running through the same worry loop for two hours isn’t going to make that shit go away.
Here’s the surprising part, though - letting your brain rest after work can actually improve your problem-solving ability. Taking a guilt-free unplugged evening allows your subconscious to process things in the background. That’s why “ah-ha!” moments tend to come when you’re doing something unrelated - like shower meditations, walking the dog or attempting to assemble IKEA furniture (one of life’s most puzzling activities).
Bottom line?
All of the problems and fires at work won’t ever go away. And even if you’re able to get them fixed, there’s always more issues just around the corner because we all know that shit rolls downhill all the time. They’ll always be at work waiting for you.
You need to unwind your mind after work and allow it to slow down and clear out all the bullshit for a while. You gotta step away from the hamster wheel of worries, and you might surprise yourself with the creative solutions that arise.
Here’s the surprising part, though - letting your brain rest after work can actually improve your problem-solving ability. Taking a guilt-free unplugged evening allows your subconscious to process things in the background. That’s why “ah-ha!” moments tend to come when you’re doing something unrelated - like shower meditations, walking the dog or attempting to assemble IKEA furniture (one of life’s most puzzling activities).
Bottom line?
All of the problems and fires at work won’t ever go away. And even if you’re able to get them fixed, there’s always more issues just around the corner because we all know that shit rolls downhill all the time. They’ll always be at work waiting for you.
You need to unwind your mind after work and allow it to slow down and clear out all the bullshit for a while. You gotta step away from the hamster wheel of worries, and you might surprise yourself with the creative solutions that arise.
5 Ways To Forget About Work In The Evenings
Shutting off work mode is easier said than done, right? This is especially true when you’ve been tasked with ever more responsibilities and projects to lead. And, you’re not the type to drop the ball. So, you often overextend yourself by keeping your brain working overtime when you should really set solid boundaries and let that shit go for the night.
Start with these tried-and-true strategies to stop worrying about work and actually have easy evenings without thinking about work issues.
Start with these tried-and-true strategies to stop worrying about work and actually have easy evenings without thinking about work issues.
1. Create An End Of Day Ritual
Work from home? Office commute? Doesn’t matter.
Find a small ritual that tells your brain, "We’re done for today." It could be as simple as shutting your laptop, changing into comfy clothes, or doing a wine meditation. Whatever you choose, make it consistent. These kinds of tips and tricks to disconnect help form a mental boundary between “work time” and “me time.”
Pro-tip for those who commute: Use your drive or subway ride to listen to a feel-good podcast or playlist instead of mulling over the 100 unread Slack messages you left behind.
Find a small ritual that tells your brain, "We’re done for today." It could be as simple as shutting your laptop, changing into comfy clothes, or doing a wine meditation. Whatever you choose, make it consistent. These kinds of tips and tricks to disconnect help form a mental boundary between “work time” and “me time.”
Pro-tip for those who commute: Use your drive or subway ride to listen to a feel-good podcast or playlist instead of mulling over the 100 unread Slack messages you left behind.
2. Write Unfinished Tasks To Free Your Mind
Loose ends are often the tiny culprits behind work worries. It’s always the small ones that then trigger more unfinished tasks.
Spend the last ten minutes of your workday prioritizing tomorrow’s key tasks, so you’re not waking up at 3 effin’ AM wondering whether you scheduled that meeting with the clueless executive or not. Knowing everything is organized gives your brain permission to chillax.
Sticky notes or a digital task manager will do the trick (and yes, color-coding is optional but oddly satisfying for some).
Spend the last ten minutes of your workday prioritizing tomorrow’s key tasks, so you’re not waking up at 3 effin’ AM wondering whether you scheduled that meeting with the clueless executive or not. Knowing everything is organized gives your brain permission to chillax.
Sticky notes or a digital task manager will do the trick (and yes, color-coding is optional but oddly satisfying for some).
3. Unplug From Anything Work-Related
This one might sting a little in the age of smartphone addiction, but hear us out - no checking emails after dinner. Full stop.
Set boundaries by turning on “Do Not Disturb” mode or, if you really need to, log out of work accounts altogether after hours. And if you have a dedicated work phone, turn it off and bury it in your backpack or briefcase. Put up more barriers to checking email so that there’s more friction. This way you won’t check emails.
If it’s truly urgent, someone will call. Otherwise, that email can wait until tomorrow; trust us, it’s never as dire as it seems. The company will survive without that reply.
Set boundaries by turning on “Do Not Disturb” mode or, if you really need to, log out of work accounts altogether after hours. And if you have a dedicated work phone, turn it off and bury it in your backpack or briefcase. Put up more barriers to checking email so that there’s more friction. This way you won’t check emails.
If it’s truly urgent, someone will call. Otherwise, that email can wait until tomorrow; trust us, it’s never as dire as it seems. The company will survive without that reply.
4. Get Moving
Exercise isn’t just for physical health. It works wonders for mental health too.
Whether it’s yoga, going for a run, walking in nature or dancing like no one’s watching (literally), physical movement helps clear that mental fog and helps to reset your focus.
Plus, exercise releases endorphins, AKA nature’s happy chemicals, which are guaranteed to make you care less about all those petty passive-aggressive emails.
Whether it’s yoga, going for a run, walking in nature or dancing like no one’s watching (literally), physical movement helps clear that mental fog and helps to reset your focus.
Plus, exercise releases endorphins, AKA nature’s happy chemicals, which are guaranteed to make you care less about all those petty passive-aggressive emails.
5. Try A Relaxing Hobby (Sans Tech)
We’ve all fallen into the endless doom-scrolling trap. But instead of zoning out on social media, try engaging in a tech-free hobby that truly relaxes you.
Love reading? Curl up with a cozy novel with a virtual fireplace on the TV - crackles and all.
Like doing something creative? Paint, knit, or tackle that DIY project languishing in the corner.
Or maybe try journaling - a great outlet for capturing lingering thoughts while quieting the “overthinking brain.”
Just pick something that makes you feel all Zen’ed out and recharges your energy. Bonus points if it feels indulgent because, hey, you deserve it.
Love reading? Curl up with a cozy novel with a virtual fireplace on the TV - crackles and all.
Like doing something creative? Paint, knit, or tackle that DIY project languishing in the corner.
Or maybe try journaling - a great outlet for capturing lingering thoughts while quieting the “overthinking brain.”
Just pick something that makes you feel all Zen’ed out and recharges your energy. Bonus points if it feels indulgent because, hey, you deserve it.
Worry Less To Live More
Work is important and so is your career, but it’s not everything and it’s most definitely not the end all be all in your life. Work will always be there tomorrow. So, it’s okay to not get every single action item, issue and problem solved for the day.
If overthinking work is monopolizing your free time, you’re not only hurting your mental health but also undermining your own productivity in the long run. And, if left unchecked, it can start messing up your personal and family life too.
By setting boundaries, creating healthy work habits, and prioritizing time to chillax, you’ll not only feel better but likely perform better when you are back on the clock, in the zone and tackling all the grunt work
Remember, all the bullshit at work will still be there tomorrow.
For now - focus on giving yourself some downtime to relax and have a work-free life tonight.
Feel Better,
[Cubicle|Therapy]
If overthinking work is monopolizing your free time, you’re not only hurting your mental health but also undermining your own productivity in the long run. And, if left unchecked, it can start messing up your personal and family life too.
By setting boundaries, creating healthy work habits, and prioritizing time to chillax, you’ll not only feel better but likely perform better when you are back on the clock, in the zone and tackling all the grunt work
Remember, all the bullshit at work will still be there tomorrow.
For now - focus on giving yourself some downtime to relax and have a work-free life tonight.
Feel Better,
[Cubicle|Therapy]