Taking work home

Taking work home can manifest itself in various ways.

You may, for example, notice that:

• you continue to think about work after working hours;
• you often check your emails or messages;
• you find it difficult to relax;
• you pay less attention to home;
• you have difficulty falling asleep;
• you are irritable;
• if you feel as though you are always lagging behind;
• you use your free time to finish work;
• you feel guilty when you are unavailable.

Sometimes it feels as though carrying on working is necessary to stay in control. But in the long run, it can actually lead to more tiredness and stress.

Taking work home with you can be caused by high work pressure, a lot of responsibility or unclear boundaries. Digital accessibility also plays a major role. If emails and messages are always close at hand, work remains an ever-present presence.

In addition, personal expectations can play a part. You want to do a good job, not forget anything or let others down. As a result, your mind keeps working, even after the working day is over.

Sometimes there is no clear point at which the working day ends. Particularly when working from home, the boundary between work and private life can easily become blurred.

It helps to create a clear distinction between work and home.

For example, you could:

• at the end of the working day, make a note of what needs attention tomorrow;
• switch off emails and work notifications after working hours;
• use a set closing ritual;
• put work equipment out of sight;
• agree with yourself when you are and are not available;
• doing something after work that helps you switch off;
• discuss tasks if they do not fit within working hours on a regular basis;
• Make a conscious effort to keep your free time free.

Your mind sometimes needs time to switch off. A regular break can help with this.

It is wise to seek help if your work continues to take over your free time. It is also a good idea to seek advice if you are having trouble sleeping, remain stressed or spend less time at home because of work.

Please also ask for help if you are unsure how to discuss boundaries or if your workload remains too high.

Together, we’ll explore why work follows us home and what’s needed to switch off more effectively. In doing so, we’ll focus on workload, boundaries, recovery and habits.

A occupational therapist can help to organise tasks, energy and work structure more effectively. A lifestyle coach can help with rhythm, relaxation and sleep. If you’re worrying, feeling stressed or finding it hard to let go, it can psychological support should be appropriate.

We are looking for ways to separate work and leisure more clearly.