Busy at work? Long days, short nights, and still delivering? No problem! With our calm-down after-work hacks, you'll create a good foundation.
Table of contents
BRAINEFFECT HACK : Want to unwind and recharge? Our Self-Care Bundle helps you calm down after work. Every day, for your success in your everyday life.
1. Why switch off and what exactly does that mean?
Switching off can be taken literally here. Just as we can turn off our cell phone or laptop, we can also, to a certain extent, turn off our minds.
Starting with helpful tips and tricks , and then establishing a consistent routine , you can create an imaginary switch . So take the time you need now to save time in the future.
But what is this switch supposed to do? Switching off is defined, among other things, as a kind of mental distance from work [1]. It's not about adopting a different perspective, but rather about gaining distance from work-related topics .
You shouldn't get stuck thinking about tomorrow's to-dos, but rather consciously banish them from your thoughts.
Otherwise, it would already be today's to-dos. So don't let the carousel of thoughts whirl on its own ; take control! #youcandoit
2. Gain control to give up control?
Exactly! The four key factors for mental recovery with regard to psychological well-being include self-control and control [1].
What lies behind it is a very simple concept of complementary forces that, as one unit, can take your performance and well-being to a new level. #YinandYang
How do I switch off specifically?
Ever felt like your head was spinning? Well, without a halftime break, there's no second half. To maintain your performance level or even surpass yourself, you need to give your head targeted breaks. And at the right time.
2.1 How do I prepare my break as effectively as possible?
Need to quickly answer an email or two? Being available to customers is essential? How can you possibly unwind when you have imaginary Post-its everywhere? So create space for yourself to relax.
Either turn off your work cell phone immediately after work or especially in the evenings, log out of your company email account or simply switch to airplane mode.
Especially in the evening, when our brain is supposed to produce more melatonin, the blue light from mobile phone displays and other electronic screens is the absolute fatigue killer .
Our body stops producing the natural sleep hormone melatonin. That's the end of switching off – bye-bye night's sleep!
BRAINEFFECT HACK : To optimally support your recovery and to be able to start your nightly recovery as effectively as possible even after urgent late-night sessions, our SLEEP MELATONIN SPRAY will help you fall asleep.
2.2 What else can I do?
First of all, don't put pressure on yourself! You can learn to switch off, and it takes time. Some people learn it faster, others need a little longer. So create a routine and focus on internalizing it.
According to health psychology researcher Phillippa Lally, you can achieve your desired goal by following these three steps . First, identify the routine you'd like to adopt— WHICH routine ?
In a second step, you clarify why you chose this routine – WHY this routine ? And finally, internalize the routine – execute it !
On average, it takes 66 times to internalize a new routine. This may sound like a lot at first, but it's actually relatively little. For example, count the number of times you've brushed your teeth, styled your hair, or thought about your outfit.
You're happy to dedicate time to a well-groomed appearance, because it leaves an impression and is appropriate at work - but mental strength, that just has to work?
Wrong! Only those who can consciously turn their gaze inward have full control over their outward appearance without simply being a better version of themselves. Work on yourself for yourself! #HealthyMindHealthyYou
Here are our easy-to-implement tips for your after-work routine:
1. Leave your workspace with a sense of purpose by tidying your desk and pushing your chair closer. Maintain a certain level of order and make organizing your documents part of your daily routine.
2. Do something immediately after leaving work . This could be a hobby, for example, or visiting family or friends. The main thing is to actively distract yourself from the daily grind by consciously doing something and putting your phone away.
3. Take time for yourself . Sounds silly? It's not at all! By reading a book , taking a relaxing bath while listening to your favorite music , or taking time for stretching exercises , you can slowly find peace. At first, this might not work at all, because the old saying "No one is born a master." applies here, too.
4. If your thoughts keep circling around work and upcoming appointments, write them down . What good will that do? Recurring thoughts often plague us because we're subconsciously afraid of forgetting something .
5. It also helps to reflect on yourself and record your wishes , goals , and successes . You relinquish control so you can approach your future with more focus. At the same time, self-reflection forces you to be fully present in the present.
6. Create or expand your evening routine . Something you have time for every night, similar to brushing your teeth. This could be a book, self-reflection, a short meditation session, or even your favorite snack on the couch.
7. For intense relaxation, you can try autogenic training , progressive muscle relaxation , or meditation . Not all yoga is the same. There are active and less active forms of meditation. In power yoga, for example, physical exertion is used for mental relaxation.
BRAINEFFECT HACK : Want even more relaxation techniques to quickly unwind after work? Check out our article on the best relaxation methods and techniques.
3. How often is often enough?
Isn't a six-month vacation enough to get away from the daily grind? In fact, it's the daily routine that makes the difference . You're already on vacation for a week and still have work on your mind?
Don't let it get that far and learn to consciously switch off . This will reduce the influence of your work life on your private life. [1] It's not without reason that there are two different terms for these two components of your life.
4. Conclusion
Job performance isn't possible without switching off after work, and this is best done daily. Create your own personal routine and gain control over your thoughts. Always remember, your outward appearance partly reflects your inner self. Healthy Mind, Healthy You!
5. Sources
[1] Gombert, L., Rivkin, W. and Schmidt, K.-H. (2018). Indirect Effects of Daily Self‐Control Demands on Subjective Vitality via Ego Depletion: How Daily Psychological Detachment Pays Off. International Association of Applied Psychology, Vol. 69(2), pp. 325-350. doi: 10.1111/apps.12172
[2] https://link.springer.com/chapter/10.1007/978-3-658-30893-3_5
