How I disconnect from work | anxious high achiever

I have always struggled to disconnect from work, but more so since the pandemic started last year. In March 2020, work seamlessly transitioned online. However, under lockdown restrictions, the life bit of the work-life balance equation lagged behind. In such a situation, it is easy to get sucked into a dangerous cycle of working 24/7 and burning out.

It is a cycle I’m all too familiar with as an ambitious woman in the fast-paced Big Four world. I tend to work from 8:00 until 18:30 on most days of the week with a 30-minute lunch break around noon. Oftentimes during the week, I log on to my computer after dinner too, but I try to minimize this as much as possible.

In addition to my full-time job, I like to volunteer, continue professional learning, and dabble in creative projects like this blog. This means that almost every evening, I take meetings for my volunteer work as one of the leaders for a global non-profit, attend Dutch practice sessions, study for my Principles of Sustainable Finance course, or create content for my blog.

I rarely have a completely free Netflix and chill type of evening, but it’s a choice I’ve made as someone who is driven by impact and overall likes to do a lot. This could be a recipe for burnout though, so I have to keep an eye on exhaustion and anxiety symptoms to timely take a step back.

It’s important to add that disconnecting from work and resting looks different everyday. I don’t think there is a one size fits all kind of fix. The practices I choose to unwind depend on time available and my energy levels on a particular day. Seven pracctices I want to share with you are:

1. Nurture a healthy work mindset

Building a healthy work mindset is key to seeing rest as an investment in yourself than as an obstacle to your productivity. To me, a healthy career mindset includes an understanding of my boundaries for e.g. no emails on weekends. It also includes an awareness of the value I want to create with my work and why. The why is important because as a people-pleaser, I’ve to keep “proving myself” type of reasons in check. Lastly, it includes a solid grasp over my bandwidth for professional commitments. This helps saying no less difficult. Nurturing this mindset is easier said than done, but the secret is to keep trying. 🙂

2. Manage expectations

Managing expectations is the next step that enables a seamless disconnect from work. Once you understand your boundaries, it is important to make them known to anyone who works with you. On a daily basis, I am very clear with my team about the evenings when I am unavailable due to my Dutch practice or my Sustainable Finance course study. At a broader level, I have worked out my personal and professional priorities for the coming year. I say no to most things that don’t align with those priorities, including even fun social plans.

3. Find a hobby

Finding a hobby is such a wonderful way to disconnect from work and find meaning outside of work KPIs. I feel strongly about inspiring career confidence and financial literary in South Asian women. This blog and my volunteer work have helped me channel that passion and see results, which motivate me to prioritize time for my passions outside of my career. It’s also prevented me from placing all of my self worth into my work performance, and be proud of the impact I create outside of work too.

4. Take a walk

Sounds so simple right? I find going for a walk straight after logging off can be a great way to mark the end of the working day. I use this trick a lot when I’ve very intense days on which my default would be to work through the night. However, pausing for a walk outside gives me the perspective I need for the activities at work and to prioritize my health and downtime.

5. Schedule downtime

Scheduling rest time is a sure shot way to remember self-care is important. If you have read this blog post, you know I am a big fan of timeboxing my agenda. Just like I schedule all work-related activities, I also schedule my reading time, runs, and meditation into my agenda. This ensures that I disconnect from work and do at least one mindful activity most days of the week.

6. Take an internet break

Scrolling on the phone is a way to rest for many of us. I’m no different, but overtime, I’ve realized that scrolling makes me more restless than rested. Consequently, I’ve put in place clear boundaries to avoid addictive apps. I have notifications off for most apps on my phone and I only check my phone at certain times. In the morning, after I’ve finished my morning routine and before starting work. Then, during my lunch break. Lastly, a quick look after work and then around 21:00 before I start my bedtime routine. Taking internet breaks everyday alone secures my daily dose of mental, emotional, social, creative and sensory rest (read about the seven types of rest here).

7. Build resting routines

As much as our needs to rest can vary on the daily, I’m a huge believer of sustainable habits and routines. At my lowest, simple routines have propelled me forward. If you follow my insta stories, you would identify some of these. For e.g. painting my nails on Sunday after all chores are done, brain dumping in my notebook when I’m anxious or reading a book chapter and moisturizing before dozing off every night. Seemingly small, but these habits allow me to disconnect from work chatter in my head.

Can’t think of anything more to add to this list, but curious to hear how you disconnect from work and prioritize rest for yourself! Leave your tips in the comments and as always, thanks for stopping by my blog!