Marilyn Monroe once quipped, “A career is wonderful, but you can’t curl up with it on a cold night.” In today’s digital age, however, the lines between work and personal life have blurred considerably. The rise of technology and remote work, coupled with a culture of presenteeism, has made it increasingly difficult for employees to switch off from work.
Research from Business in the Community (BITC), a UK-based responsible business network, reveals that 55% of employees feel compelled to respond to work communications outside of office hours. This constant connectivity is not just a strain on personal time; it also impacts productivity. According to Sabine Sonnentag, a professor of work and organizational psychology at the University of Mannheim, psychological detachment from work is crucial for both health and job performance.
The Recovery Paradox
The irony of work stressors is that while they increase the need for recovery, they simultaneously hinder it. Sonnentag refers to this as the “recovery paradox.” High workloads, time pressures, and workplace conflicts make psychological detachment challenging, often resulting in employees ruminating about work after hours.
Claire Ashley, a former GP and author of “The Burnout Doctor,” suggests establishing a daily ritual to signal the end of the workday. “Practicing a daily ritual serves as a cue to deactivate the stress-response system,” she explains. Whether it’s a physical activity or a mental exercise like solving a puzzle, these routines can help create a clear boundary between work and leisure.
Challenges of Remote Work
With 40% of Britons now working from home, the need for a clear division between work and personal life is more pressing than ever. While remote work offers flexibility, it often results in longer working hours. A survey of over 8,000 remote workers found that 52% regularly worked longer hours than before the pandemic.
“It can be really challenging when your home doubles as your workplace,” says Ashley. Physical and mental separation is crucial. Without a designated workspace, it’s important to put work-related items out of sight at the end of the day. Additionally, finishing tasks or at least planning their completion for the next day can aid in psychological detachment.
Strategies for Effective Detachment
Scheduling after-work activities can help draw a clear line between work and personal time. Activities that involve a commitment—such as a fitness class or social meet-ups—are particularly effective. However, Ashley warns against disrupting downtime by checking work emails or notifications. She suggests removing work apps from personal devices or using a separate work phone.
Physical activity is a proven method for post-work recovery. A 2023 study from Griffith University identified exercise, social interaction, and hobbies as effective strategies for unwinding after work. Sonnentag emphasizes that the recovery experience—what we think and feel during these activities—is more important than the activities themselves.
“Our research identified four important recovery experiences for recuperation and unwinding,” Sonnentag notes. “These include psychological detachment, relaxation, mastery, and a sense of control over leisure time.”
The Role of Workplace Culture
The digital age ensures that work is never far from our fingertips, which can take a toll on well-being. A study by the University of Manchester found that engaging with work emails during leisure time is linked to poorer health outcomes. This compulsion is often driven by workplace culture, with many employees feeling pressured to be constantly available.
“We have a big problem with presenteeism in this country,” says Ashley. “Being terminally ‘on’ prevents employees from getting the rest they need and can lead to burnout.” Despite the prevalence of burnout peaking during the pandemic, it remains a significant issue.
Louise Cashman, a business psychologist, advocates for clear boundaries between work and personal time. “With tech and workplace culture blurring these boundaries, we must create our own,” she advises. Communicating these boundaries clearly can make life easier for everyone involved.
Balancing Passion and Well-being
While many people love their work, it’s essential to maintain a balance to prevent burnout. A 2023 Randstad report found that nearly half of the respondents would quit their job if it hindered their enjoyment of life. Ashley notes that most cases of burnout begin with individuals who are passionate about their jobs.
Sonnentag’s research suggests that reflecting positively on work can improve mood and carry benefits into the next workday. However, she warns that even positive thoughts about work can become exhausting over time.
Ultimately, crafting a daily de-stress routine requires understanding one’s own needs and preferences. Whether it’s through physical activity, social interaction, or simply setting boundaries, the key is to find what works best for you.
