Tips to help you switch off from your workday

How do you like to break up your day and switch off after work? If you’re working from home and your workspace is the same as your relaxation space, you may find it hard to fully switch off. Here are a few activities and mindful practices you can try to help.

Author: VicHealth works with health promotion experts to create a Victoria where everyone can enjoy better health and wellbeing.  

Any information mentioned is accurate at the time this article was originally published (08 September 2021).

Finding the motivation to do activities that break up your day can be hard while working from home. But once you start and begin to feel the benefits, you’ll find it easier to gain momentum.  

In this article you'll learn: 

• Tips to switch off while working at home
• How mindfulness can help your wellbeing

Be Healthy was created by VicHealth to provide helpful tips and advice on how you and your family can stay healthy. You can read more Be Healthy articles here.  

Tips to switch off after working at home 

Throughout the working week we often don’t have time for all the fun and games we’re able to do over the weekend. And as work routines continue to change, you may be missing your commute to work where you switched off by reading, listening to a podcast or discovering new music. 

That’s why it's more important than ever to switch off from work - here are some tips you can try. 

Switch up your outfit 

If you're finding it hard to switch off after work, sometimes changing up your outfit can help you really feel like you’ve clocked off.  

• Get active and move your body by 
  • Going for a walk – this doesn’t need to be a long walk, even a short 10-minute walk around the block is a great way to break up the day, make it more fun by spotting the neighbourhood pets/animals 
  • Stretching or trying a new activity – our This Girl Can – Victoria website has heaps of fun, free activities you can try at home that are beginner-friendly and don’t require equipment  
• Connect with family and friends 
  • Calling a friend or family member after work each day can help you reflect and talk through your experiences, while also helping you stay connected 
• Use music to re-energise 
  • Put on a playlist and have a dance party – we all have those songs guaranteed to make you smile, so when you switch off from work switch on these tunes 
  • Having different playlists that suit the day you’ve had can also help, maybe you need a calming mix of old favourites,  or upbeat songs that make you get up and dance. You can also tune into our CEO Sandro’s public playlist here 

• Cook new things at home
  • Get your kids involved in cooking for the family. A great suggestion to make this more fun for kids is to make lunch or dinner time an opportunity to learn about the world. Here’s what you need to do:
    • Pick a cuisine you or your children haven’t tried before
    • Find that country on a globe or map
    • Research the country, introducing the family to that nation’s culture
    • Make that countries signature dish 

Mindfulness, what is it and how can it help you switch off after work? 

Mindfulness is the process of being fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. 

Mindfulness can really help during times of pressure and stress. You don’t need to meditate for hours – even five minutes a day or a few deep breaths can really help when you’re experiencing challenging situations.  

Not sure how to get started? Try these tips from the Better Health Channel

• Concentrate on your breath – consciously noticing the movement of air in and out of your nostrils, or counting your breaths in various ways 
• Go inwards – become aware of inner experiences (such as bodily sensations, feelings, thoughts and memories) and simply observe them without judgement 
• Empty your mind – allow your mind to clear and ‘float’ by gently pushing aside any stray thoughts, or allowing thoughts to float in and out of awareness. Try not to be discouraged if thoughts pop up it’s very normal – just notice them and go back to your breathing.
• Look at an object – focus your attention, but not necessarily your thoughts, on the shape, sound and texture of an object such as a tree, a candle flame, or a painting or image 
• Use movement – try a physical technique like yoga to still your mind by coordinating your breath and body with gentle movement 
• Use a mantra – repeat a word or phrase over and over, either aloud or silently, sometimes timed with the breath, to focus your attention and brighten your consciousness. 

For more activities and details about Mindfulness you can also visit Headspace.

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