5 Ways to Disconnect From Work

July 18, 2019

Career Advice

One of the top ways to beat burnout–and some would argue the only way–is to disconnect from work. This could be on a nightly or weekly basis (or in extreme cases, it may call for a week-long vacation or a months long sabbatical.) Here are five ways to incorporate moments of disconnection into your week. It will help your work-life balance, your overall energy levels, and your productivity.

  1. Have a podcast, e-book, or audiobook on hand. And make sure it’s not a business book or podcast! Use your commute, lunchtime, or afternoon walk to decompress with something that’s totally not work-related. Mindlessly watching TV or scrolling through social media does not count! Fiction is a great way to escape from the reality of life, work, and the news.
  2. Incorporate silence into your day for at least 15 minutes. Consider a car ride with no radio–just your thoughts. Or a morning meditation session. Or an afternoon walk sans headphones. Just be with your thoughts for 15 minutes each day and take time to breathe in and breathe out.
  3. Set rules–and stick to them. A line needs to be drawn in the sand. What is work time and what is personal time? For example, “I don’t check my email until 8 AM.” Or “I don’t check my email after work until my kids are in bed.” Or “I only work on the weekends on Sunday nights.”
  4. Shut off your notifications. You don’t have to be the first person to respond every time. And you don’t have to be available at all times. You can temporarily shut off notifications at certain times during the day (for example, just by logging out of your email for 30 minutes while you need to get something done) or by permanently disabling certain notifications from your phone. (You’re bound to check it eventually anyway.)
  5. Don’t keep your phone in your hand. Invest in a docking station and drop your phone and laptop in that area when you return from work. Feel free to check in occasionally–but don’t always have it within arm’s reach. Out of sight, out of mind.

Image via Quinn Dombrowski/Flickr.

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About Spectrum Brands Careers

Spectrum Brands is a global $5 Billion Consumer Products company headquartered in Middleton, Wisconsin. While you may not be familiar with the Spectrum Brands name, there is no doubt you will recognize some of our brands.

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