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Start a note in your phone and every time you think of something write it down and then go back to what you’re doing… eventually you’ll stop thinking about work so much. Also at the end of the day are you setting any notes or to do lists for the upcoming day? Planning ahead what you need to do helps you disconnect more knowing you’ve made a plan during your work hours.
Maybe try yoga or some sort of hobby to get your mind off work. Even just 5 minutes of meditation daily could help. There’s plenty of great YouTube videos for post work meditation.
And just remember, corporations don’t deserve your time and energy when you’re off the clock. They don’t pay us enough to give them all that thought process, took me a long time to disconnect but now I clock out and idgaf about my company when I’m not working.
Just wanted to update that I’ve been using the note app suggestion and it’s made a world of difference! I still think about random work ideas after hours but plugging it into my phone has quickly has reduced a ton of anxiety. Thank you!!
Put the screen time limits on apps like Outlook and Teams and turn off all notifications related to anything for work. Therapy does help a lot but what has helped me most is creating a life I don’t want to escape from. I got back into activities I loved and that helps fill my time and my mind with things other than work, and helps me build relationships that aren’t focused on that either. I personally do intense activities like aerial classes (like silks) and hot power yoga bc my brain is literally unable to think about anything else while I do them. It’s a forced pause that tends to carry on beyond the classes.
They are so much fun and studios I’ve been to have all had a great community vibe.
A therapist once told me to do a mental shower like in the car before coming home, or vice versa. An intentional 5 minutes or so where you think of something completely different from home or work to clear your head. My problem is I forget to do it.
Try to physically get out of your home- visit a friend , go for a walk, go shopping…. I struggle with disconnecting too and physically removing myself from my home helps to some degree ….. Mary Jane can help too
F