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, many find themselves doing just that. The rise of technology, hybrid and remote work, and a culture of presenteeism have blurred the lines between work and leisure, making it difficult for employees to truly disconnect.
According to research by Business in the Community (BITC), a UK-based responsible business network, 55% of employees feel pressured to respond to calls or check emails outside of work hours. High workloads drive two in five to work overtime, yet psychological detachment from work is crucial for both health and productivity.
The Importance of Psychological Detachment
Sabine Sonnentag, a professor of work and organizational psychology at the University of Mannheim, Germany, emphasizes the benefits of psychological detachment. “Empirical studies have identified a positive relationship between psychological detachment – which includes refraining from job-related tasks and mentally disconnecting during nonwork time – and job performance,” she explains. Conversely, a lack of detachment is linked to negative mood and impaired well-being.
The irony, Sonnentag notes, is that greater work stressors make detachment harder to achieve. This “recovery paradox” means that while stressors necessitate recovery, they simultaneously hinder it. Claire Ashley, a former GP and author of “The Burnout Doctor,” suggests ending each workday with a specific act or routine to deactivate the stress-response system.
Creating a Work-Life Boundary
For those working from home, establishing a clear division between work and leisure is vital. While remote work offers flexibility and eliminates commuting stress, it often leads to longer hours. A survey of over 8,000 people who shifted to remote work during the pandemic found that 52% regularly worked longer hours than before.
“It can be really challenging when your home doubles as your workplace,” says Ashley. “Physical and mental separation is necessary. Without a designated workspace, it’s crucial to ‘clear your desk’ and put work items out of sight.”
Strategies for Effective Detachment
Before leaving work tasks unfinished, consider tying up loose ends. A study from Ball State University found that unfinished tasks are associated with poor psychological detachment. “Taking a few minutes before you leave to note down thoughts on how to tackle unfinished tasks the next day helps enable you to switch off,” Sonnentag advises.
Scheduling after-work activities can also aid in drawing the workday to a close. Commitments such as fitness classes or social gatherings are particularly helpful. However, it’s important to avoid checking work during downtime. Ashley suggests muting notifications or removing work apps from personal devices.
The Role of Activities in Recovery
Getting active is a proven way to unwind after work. A 2023 study by Griffith University identified exercise, spending time with loved ones, and engaging in hobbies as successful post-work recovery strategies. Sonnentag highlights the significance of the recovery experience, stating that what we think and feel during activities is more crucial than the activities themselves.
“Our research identified four important recovery experiences: psychological detachment, relaxation, mastery, and meaning,” she says. These experiences contribute to a sense of control over leisure time and enhance self-worth.
Overcoming the Digital Age’s Challenges
The digital age ensures work is never far from our fingertips. Louise Cashman, a business psychologist, notes that constant notifications create an ever-increasing demand on time and attention. A study by the University of Manchester found that engaging with work emails during leisure time correlates with poorer health.
This compulsion is often driven by workplace culture. In the Manchester study, over a third of workers reported bosses emailing outside normal hours, with a quarter expected to respond during leisure time. “We have a big problem with presenteeism,” says Ashley, warning that it can lead to burnout.
Redefining Work-Life Balance
Despite the challenges, many people love their work. A 2023 Randstad report revealed that 48% of people would quit their job if it hindered their enjoyment of life. This suggests that the demands of modern workplaces aren’t always viewed negatively.
Ashley stresses the need for downtime, even for those passionate about their jobs. “Most cases of burnout begin with people loving their jobs,” she says. Sonnentag’s research shows that reflecting positively on work can improve mood and carry benefits into the next day.
Ultimately, setting and maintaining boundaries is essential. “Boundaries shouldn’t be seen as shirking responsibilities,” says Ashley. “Communicating them clearly makes life easier for everyone.”
As the lines between work and leisure continue to blur, mastering the art of switching off becomes increasingly important. By establishing routines, engaging in meaningful activities, and setting clear boundaries, individuals can protect their well-being and maintain productivity in a demanding world.
