Let’s be real: work is like that toxic ex who just won’t leave you alone. Even when you’re sipping wine, watching Netflix, or attempting to enjoy a hot bath, there it is, lurking in the back of your mind, whispering sweet nothings like, “Did you send that email?” or “Don’t forget about the meeting at 9 a.m.” Ugh, make it stop!
If you’re tired of work haunting your every waking moment (and your dreams, too, seriously, enough with the stress dreams), it’s time to break up with overthinking. Here are seven bold, no-BS ways to actually unplug, so you can reclaim your sanity and enjoy life again.
1. Create a ‘Work-Thoughts’ Time Slot
Your brain is a messy, overstuffed closet. Instead of letting work thoughts spill out all over the place, schedule a dedicated “worry time.” Give yourself 15 minutes after work to think about all the annoying things you could stress about, then shut it down. If a work thought sneaks in later? Nope. Tell it, “Your time is up, buddy.”
2. Have a “Work Detox” Ritual
Your workday needs an official closing ceremony, something that signals to your brain that work is over. Whether it’s changing into comfy clothes, blasting music, taking a short walk, or performing an overly dramatic “shutting down the laptop” moment, find a ritual and stick to it.
3. Delete Work Apps After Hours (Yes, Really)
If Slack, email, or work-related apps are taunting you like a digital devil on your shoulder, just DELETE them after hours. Okay, maybe not permanently, but at least turn off notifications or remove them from your home screen. Out of sight, out of mind.
4. Replace the Scroll with Something Better
You say you’re just checking one email, but next thing you know, you’re deep in a work vortex at 10 p.m. Instead of letting work creep in via endless scrolling, swap your screen time for something genuinely enjoyable, like reading a book, journaling, or actually talking to people (wild concept, right?).
5. Set Boundaries Like a Boss
Repeat after me: Your time is YOURS. If you’re always available, people will always expect you to be available. Set clear boundaries with coworkers, put your phone on Do Not Disturb, and practice saying, “That can wait until tomorrow.” (Yes, even if you feel guilty. The world won’t implode, promise.)
6. Get a Hobby That Forces You to Be Present
Netflix is great, but let’s be honest, it still leaves room for your brain to wander back to work. Try something that demands your full attention, like dancing, painting, rock climbing, or even an intense yoga class where you’re too busy trying not to fall over to think about emails.
7. Unleash Your Inner Rebel: Take a Guilt-Free Day Off
When was the last time you took a day off without secretly checking emails? (Yeah, I thought so.) Schedule a day off and actually unplug. No “just checking in.” No “quick Slack messages.” Go full ghost mode. Your job will survive without you for one day. Trust me.
Listen, work is important, but so is your life. You weren’t put on this planet just to answer emails and sit in meetings. So tell me, what’s the first thing you’re going to do to reclaim your time tonight? Drop your best anti-work-obsession strategy in the comments!