How to reduce overthinking work when the workday is done

From when I started my first part-time job at fifteen years old, I could spend nights awake overthinking my work. I wondered whether I made a mistake somewhere if people would notice, and if it might have horrible consequences that I would be forced to face the next morning or the next week. Thankfully, these days my overthinking about work isn’t as bad as it was back then, but I still need to actively prevent myself from re-entering that negative spiral. In this article, you’ll read tips and advice on how to reduce your overthinking when the workday is over.

Tip 1: Consciously end the workday

When I finish working, I often feel like I’m not done. I might have a million things on my list, have to wait for people to send documents or give feedback, or have many appointments planned for the next day or work day. It can be difficult to close my laptop and stop myself from checking my emails two hours later.

How to prevent this? Have a routine. Usually, people wake up and get ready in the morning in almost the same order. Some people shower and get dressed before breakfast, others vice versa. The point is, you have a certain order in what to do to get ready for work, so why shouldn’t you do this at the end of the day?

You can think of:

Checking your e-mail and work agenda one last time. Mark any important emails, set reminders for things you have to remember and finish at a certain time in the future, answer any quick questions and check your appointments for the next day and/or the current week.
Update your to-do list. Cross off tasks you have already finished, add tasks that have come up during the day and update certain info if necessary.
You are consciously logging off your work accounts, such as Skype, Microsoft Teams, Slack, etcetera. Turn your work laptop and work phone or other devices completely off, instead of snooze mode.

Tip 2: After work, focus on something else

After work, I often feel like my brain is fried. It’s tempting to binge-watch a dumb show or start gaming, but it’s often a better idea to do something completely different. If you feel like you lack a creative outlet in your job, try to do something in which you can use your creativity. If you have an office job and spend your workday sitting behind your desk, you can think of doing something active. When you do something passive, such as watching TV or scrolling through your find, you may find that you’re only temporarily distracting yourself instead of clearing your mind.

Some activities that you can think of are:

Sports. Most office jobs don’t require much movement, and it’s better for your health if you stay active every day. It’s best if you go outside, but you can also work out at the gym or home. Just remember to try to aim for 30 minutes of physical activity every day.
Creativity doesn’t necessarily have to be something like painting or drawing. Maybe you like to plan things and can focus on planning a birthday or outing with friends. Maybe you like cooking, and use your creativity in tweaking recipes and improving your dishes. If you like tinkering and working with your hands, you can think of your projects fixing computers, cars, etcetera.
Puzzles can also help you clear your mind. You improve your analytical skills and spatial awareness. You can think of jigsaw puzzles, but also crosswords, sudoku, and some board games.

Tip 3: Try to avoid connecting anything work-related to your own devices

I found it’s best if you try to avoid any work-related apps or groups on your own devices, or at least try to avoid them as much as possible. Most companies nowadays use multiple apps, such as Outlook for e-mail, Skype, Slack, Yammer and/or Microsoft Teams for communication purposes, and other Microsoft apps such as Sharepoint, etcetera. If you have to add all these apps to your phone and laptop, you are constantly reminded of work, even in your free time.

How can you deal with this? Below you’ll read my tips:

Try to avoid downloading work-related apps on your own devices. If you don’t have a work device, try to limit the amount of work-related apps. You can also save the website addresses instead of downloading the app.
Turn notifications off, at least when you’re not working. Try to avoid connecting your work accounts to your accounts. This may be difficult if you have an Apple device for work and you use your personal Apple ID. In that case, it might be a good idea to make a new Apple ID specifically for work.
Don’t share your personal phone number, and try to stay out of as many chat groups as possible. This may seem like a rigid rule, but in general, it’s best to avoid sharing your personal phone number through e-mail, Skype etcetera. Only give it to people that you trust and know that they won’t abuse it by calling you on your day off.

Tip 4: Stop yourself from “just checking”

I know how tempting it can be to check your e-mail and work apps. You might be waiting for an important answer or want to see if your manager has finally approved your leave days. Still, it’s best not to do this. Here are some reasons why:

You’re instantly reminding yourself of work again. Thinking about work also counts as working, at least for your brain. You’ll need extra time to clear your mind again and if you make a habit of this, it will get harder to do over time.
You might confuse your colleagues or clients. Especially if you work for multiple companies (for example: two days for one company, three for the other company), people might start counting on you to answer your e-mails even on your days off. To keep their expectations in check, you should refrain from answering messages and e-mails on your days off, or days when you work for another company.
Unless you have a supervisor role and it is expected of you: don’t work unpaid overtime. You will not be compensated for the times you work outside your official work hours. If you work odd hours, your colleagues might not even be online to notice your replies and carried-out tasks. Make yourself and your work visible during official work hours, and I believe your efforts will be rewarded.

Tip 5: Don’t feel guilty

I know this is easier said than done, but it’s a very important step. When you’ve finished your work (or your work hours are done), it’s important you really “close” the workday for yourself. There will always be work left to do, things you could have done better, or things you have to remember. However, your free time should be sacred, and you can continue your to-do list later. Try to give yourself a mental high five at the end of the workday: You did well today! Tomorrow is a new day, for now, I’ve done enough.

In summary

Overthinking after work can be a persistent habit. There are some things you can do to make this easier for yourself, such as creating a ritual at the end of the workday, doing something completely different after work, keeping your devices clean from work accounts or apps, stopping yourself from checking your work messages and apps and finally, not feeling guilty about what you still have to do. You got this!

Need any advice on how to stop yourself from feeling overwhelmed during the workday, read this article.

Featured image by Anthony Tran on Unsplash