Remote working is the “new normal” and it is here to stay beyond the pandemic, whether it’s an ongoing work set-up for teams or a hybrid model of office working and home working. Thanks to technology, businesses could sustain the impacts of Covid-19 and continue to function, and because of this, the remote working culture is continuing to thrive and grow. A prediction by Forbes states that the proportion of remote workers will rise to 70 percent by the end of 2025.
Remote working has many benefits, one of them being that telecommuting impresses both employers and employees from a work/life alignment perspective. However, there are some challenges associated with remote working including an increased risk of employee burnout, with many people struggling to unplug after work.
In this week’s guest blog, Jessica Robinson highlights the issue of employee burnout, the importance of unplugging after work, and offers tangible measures to help you switch off when your working hours are done for the day.
The importance of taking employee burnout seriously
A recent survey by Mental Health America cited that 75 percent of remote workers said that they had experienced burnout while remote working. Additionally, almost 30 percent of remote employees assert that unplugging after work is their greatest struggle, according to the State of Remote Work 2021 by Buffer.
These crucial statistics only further substantiate the fact that employee burnout is for real. The inability to unplug after work can contribute to the various stages of employee burnout and once individuals start carrying the feeling of burnout, there can be damaging affects to both their mental health and productivity at work.
Common signs are disengagement from work, a drop in productivity and even career advancement prospects can seem jeopardised. However, if you manage to find ways that help you unplug and revive your spirit after work, this will help you to feel more in control of your wellbeing and can save you from slipping into the trap of burnout. As human beings, it’s important to nurture a sense of peace, centredness, and mindfulness to reinstate your zeal.
So, lets explore some of the most promising ways to unplug after work.
5 thoughtful ways to disconnect from work after you call it a day
1. Set boundaries
The most uncomplicated way to unplug and enjoy your downtime is to set boundaries. To do this, consider ascertaining the maximum number of hours that you will work for in a day. Of course, there may be urgencies, however on most days boundaries will help.
For example, if your office working hours are from 10am to 6pm, that makes it 8 hours of work in a day, and you can set the maximum limit to 9 hours. If there is anything beyond that, you shift those tasks to the next day.
Setting boundaries also means adding barriers for yourself to go back to work once the workday is over. You can do that by logging out of all work-related platforms at the end of the day or even removing the communication apps and email applications from your phone. In this way, by setting boundaries and letting others know about these boundaries, you can actively unplug. In turn, by communicating this to your fellow colleagues, you will naturally role model healthy habits for others.
Another example of a boundary to set is to let people know that you are not reachable past a reasonable time (that you deem revelant to your working hours), including that you are not able to respond to emails after this time.
2. Pick up a hobby
Another simple and inexpensive way of enjoying your downtime and keeping work stress at bay is to pick up a new or favourite hobby. Whether it’s painting, singing, exercising or writing poetry, spending time on your hobbies and passions creates leisure time for yourself. These hobbies become channels of recreation that are critical to disconnecting from work.
One of the many benefits of remote working is that there is no commute to the office. You can hence save a lot of time that otherwise would be spent commuting to and fro. Consider using this time to invest in an existing hobby or to learn something new.
For all this time that you spend on recreational activities, you will be less likely to think about work. That is what the basic idea of unplugging is, after all!
3. Practice mindfulness
To unplug from work and disconnect completely, it’s important to nurture a calm and tranquil mind. The best and proven way to bring calm to our minds and bodies is to practice Mindfulness. In the simplest terms, Mindfulness is the art of channelling all your focus and energy into the present moment in your life. When you practise Mindfulness, you surrender your worries about the future and your insecurities. Even science validates the power of Mindfulness and its efficiency in mitigating stress.
The following are some of the amazing benefits of Mindfulness that you may not know:
● Helps to reduce stress and settle feelings of anxiety
● Works to reduce depressing and negative thoughts
● Helps in suppressing rumination
● Instigates a sense of positivity
● Fosters a feeling of contentment and happiness
Consider spending just 10 minutes on meditation or a Mindfulness-based activity, such as journalling, as soon as you log out of work to notice the benefit. In this way, you will be able to achieve an immediate disconnect from work as Mindfulness encourages you into another headspace.
4. Go for a gadget detox
As long as your gadgets are switched on and within reach, you may worry about work or work emails. When the workday is over, try ensuring it is over by all means. You could even put all your gadgets away, in another room or a designated box if you want, and engage in a short detox. This will give you the chance to spend more time with yourself, your loved ones, and your hobbies.
What also contributes to burnout in remote working is continuous digital fatigue. Besides other things, this is also an issue that needs your attention. So, a complete detox from gadgets for an hour or two can be great for nurturing mental peace and wellness. Too much time spent on gadgets can bring about a sense of anxiousness and make it difficult not to remain glued to the screen. Initiating the practice of a small gadget detox can be a promising idea with multifarious benefits.
5. Involve yourself in running errands for the house
A lot of employees state that work-life balance is a myth. As per some key work-life balance statistics, 66 percent of employees feel that they do not have a work-life balance. If you have always wanted the opportunity to get this balance right and spend more time with your family, this is your chance.
After your workday, choose to put everything aside and spend time with your loved ones.
You can watch a movie with them, involve yourself in household chores or have conversations with them. There are so many options to choose from when you are in the company of your loved ones. The more you indulge with your family, the more you’ll feel able to enjoy a sense of work-life balance and the more practised you will be in unplugging from work. It is amazing how quality time with loved ones can make us forget all our woes and worries.
The power of unplugging
Ultimately, unplugging from work has a lot to do with your conviction. The more willpower you exhibit to disconnect from work, the more you will feels the benefits.
As long as you show commitment to your work during your working hours, you have every right to enjoy your free time without any guilt. Unplugging is the key to come back happier, stronger, and healthier the next day.
Jessica Robinson loves to write interesting and knowledgeable blogs regarding business management, education and lifestyle to satiate the curiosity of her lovely readers. Currently, she is serving as a Content Manager at the ‘Speaking Polymath’. Every piece of content that she writes demonstrates her immense love and passion for her profession.