How to switch off after work: a ten-minute shutdown routine

Why is it hard to stop thinking about work?

Researchers call mentally disconnecting from work in your free time "psychological detachment". Sonnentag's 2012 review reports that people who detach more are more satisfied with their lives and have fewer symptoms of psychological strain, and that their engagement at work does not suffer. It also finds that detaching is harder when you have high job stressors, a strong involvement in your job, or a tendency to negative emotions. ^[1]

A later review of recovery from job stress describes the same pattern: job stressors, especially workload, are associated with lower detachment, and low detachment is linked to higher strain and poorer wellbeing, including burnout. ^[3] So if you cannot switch off, it is not a character flaw. It is often a sign of load.

Does switching off actually protect you?

Evidence from one longitudinal study suggests it can. Sonnentag, Binnewies, and Mojza followed 309 employees in human services over 12 months. High job demands predicted emotional exhaustion, physical complaints, and lower work engagement over time. Detachment from work in off-job time predicted lower emotional exhaustion, and it buffered the link between high demands and a rise in physical complaints. ^[2]

That does not show that any particular routine works, or that detaching erases a bad workload. It shows that the evening matters, which is a reason to protect it.

What is the ten-minute shutdown routine?

Do it at the same time each day, in the same order, and keep it short enough that you will actually do it. It works best when it ends in a physical action, like closing a laptop.

1. Review (2 minutes). Look at what you finished today and note it. Your brain keeps the unfinished list, and it forgets the done one.
2. Capture (3 minutes). Write every loose task, worry, and idea onto one list, in any order. Do not solve them. Writing them down tells your mind they will not be lost.
3. Plan (2 minutes). Choose the top three things for tomorrow, and put them first on the list. You now have a first move for the morning.
4. Close (2 minutes). Close tabs, mute work notifications, and put the laptop or work phone out of sight.
5. Say it (1 minute). Say "that is it for today" out loud, or write it. A clear marker helps the day end in your head as well as on the clock.

What if work thoughts come back anyway?

They will, especially in the first weeks. The aim is not to stop the thought but to change what you do with it. Notice it, park it, then move your attention with your body or hands.

What if you work from home, or are always on call?

When work and home share a space, make the end of the day physical. Close the laptop and put it in a drawer, or walk around the block as a "commute home". Use a separate user profile or turn off work notifications on your personal phone.

If your job really does require availability outside hours, agree the rules. Ask which situations need an immediate response, who is on call, and what counts as an emergency. Our guide on talking to your manager about workload has scripts for this kind of request.

• How to talk to your manager about workload

What should you do with the evening?

Choose something that takes your attention without effort. The NHS suggests setting aside time for yourself and for physical activity, and talking to a friend or family member. ^[4] The NIMH suggests regular exercise and meals, limiting excess caffeine, and keeping a consistent sleep routine. ^[5] None of these is a cure. They protect the conditions your recovery needs.

• Move your body: a walk, a stretch, or a short workout.
• Eat something at a regular time.
• Contact one person who is not a colleague.
• Do one thing for no reason other than enjoying it.
• Choose a screen-free half hour before bed if you can.

If you manage a team

The research ties detachment to job stressors such as workload. ^[3] If you want your team to be able to switch off, reduce the load that blocks it, and be clear about out-of-hours expectations. Sending messages at night and not expecting a reply the same night is a start, but only if people believe it.

• How employers can reduce burnout