Working from home? Try this wind-down ritual

The fast switch from work to home roles is more pressured than we realise. A wind-down ritual is a good way to signify that you’re leaving work for the day. It can be used to set a boundary between home and work, which these days is essential. Before Covid times, we may have accomplished this on our commute, driving, riding, cycling or walking.

This wind down ritual helps you to relax, recover and recuperate from the working day and prevents stressors from compounding and turning into burnout:

Step 1: Speak to someone you live with to agree a period of time to transition from work to home in order to manage your stressors from the day. Their understanding of your need for this gives you support and reduces conflict in any relationship. 

Step 2: At the close of your working day create a sense of control by creating a closing ritual. This may be writing a to-do list for the next day, tidying your work space or reflecting on your day. Try to remove your work devices from your sight. Turn them off and put them away or cover them up.

Step 3:  Take yourself to a quieter area of your home or go outside and spend 10-15 minutes entering a different mind zone. The time you need will depend on what you choose to do to unwind. This is a chance to do whatever you need to alter your state of mind and body.

Here are some options:

• Go for a walk or engage in any other exercise outdoors (run, cycle, gym)

• Have a wash, shower or bath and change your clothes

• Do some gentle stretching and relaxed breathing

• Try yoga or mindfulness

Step 4: If none of the options above appeal, this is also an opportunity to spend some time on a hobby or other skill that uses mastery; things that challenge you but are enjoyable, like playing an instrument or making art and being creative. Again this can be for a set period, maybe how long it used to take you to commute, so that it doesn’t impede on your other home-life responsibilities.

Step 5:  On an occasional day each week, commit to a restful and slowed down ‘weekend’ when you don’t look at any work. If your family is a source of pressure or stress, again with agreement, focus on doing something nourishing and replenishing for you over the two days. Sleep and eat well and do what you like to do, rather than what you ought to do. The key here is communicating your needs and balancing that with those you live with.