Transitioning from work to home is an important moment in our everyday lives.
Keeping a boundary between work and home activities is not only good for our mental health but also our productivity too.
This is especially true for those who work from home or work flexibly.
Post-pandemic, many organisations have changed their working practices and it can be a useful time to rethink your routine.
Before we give you some top tips to switch from work to home mode, we should consider why the transition may be problematic or why it may be stressful.
Travel:
Sometimes the travel from work to home can be stressful. Traffic delays, roadworks, other drivers, and tight schedules can all lead to an increase in stress just before you arrive home. It can be easy for your heart rate to increase and move into a defensive fight or flight mode.
Some people have no travel at all, and while they may avoid any stress from travel, often, they are not able to positively transition from work to home mode instantaneously.
Work stress:
Sometimes our brains retain the normal activities from the working day such as long to-do lists, deadlines, and interaction with co-workers. The effects of these activities can last with us after we have left work. This can be problematic because once we have left work, we may not be able to address them.
Home stress:
Ideally, we move from a work environment to a stress-free home one. But the reality is that we often move from one set of demands and responsibilities to another set such as husbands, wives children, household tasks, bills etc.
The good news is that we can address these issues and make the transition from work to home a positive one.
The best way to go home from work
It can be useful to evaluate your routine and put in place some simple practices that address the factors outlined above. Remember everybody’s circumstances are different. From job, to commute, to distance, to home life, so adapt these tips to suit you.
The tips can be split into three fundamental areas:
1> Leaving your workplace
Actively bring work to a close.
- Take five minutes to update your to-do list in preparation for the next day. This can help reduce the transfer of stress from work to home.
- Consider the positives and achievements of the day. This can reinforce positive thoughts.
- Tidy your workstation. Whether it’s a desk or a toolbox, physical activity can bring a sense of one chapter ending and another beginning.
- Check-in with your co-workers. Saying goodbye can reinforce a transition. It’s also a great way to get, or give, a quick update and connect on a personal level.
2> Travelling home
Make your journey a positive one.
If you don’t have a journey… fake it. For those who work from home take a quick walk outside, even if it’s just down the street and back. Not only is it great for our physical health, but it’s also good for our mental wellbeing too – especially if you can connect with nature.
- Play some tunes. Uplifting music can have a huge effect on our mood.
- Take a different route. Varying your route can have a positive effect as we focus on the moment.
- Be mindful. Notice sights, smells, and touch on purpose. Try to connect with nature. This can reduce levels of stress.
- Stop enroute. Pick up some groceries or go to the gym to stagger and extend the transition.
- Speak to a friend. If you car-share, discuss non-work topics. If your laws permit, call a friend or family member. It can be a great time to check in with elderly relatives. Taking part in non-work conversations can help us fully engage in the next stage… home.
- Consider your home to-do list. These things can actively replace your work list. Make sure some are positive things to do.
3> Entering your home
Be aware.
- Counter the triggers. Think about what you do when you arrive home. If on occasion, you have arrived home and found yourself in a world of stress, try and identify what caused this. It could be someone demanding your attention as soon as you walk through the door, a full sink, or a pile of washing. Now try and do something to counter it in advance.
- Do something calming first, such as watering plants, having a relaxing bath or writing your home to-do list. Explain to people what you are doing.
- Call home. Pre-empt stress by checking all is ok on the way home.
- Go home then go out. Plan a short walk as soon as you get in.
- Change your clothes as soon as you arrive home. Changing what you wear can reset your mental state. It’s a physical reminder that work has ended, and home life has begun.
- Try not to access your work email outside of your normal working hours.
- If you work from home, try and have a particular room that acts as an office. And close the door when you leave.