repetitive motions.
Use your lunch break wisely – bring a nutritious, high protein lunch (too many carbs and sugar lead to afternoon drowsiness), get away from your workspace to eat (outdoors if you can) and take a little walk to re-kindle some energy.
Have an end-of-the-workday ritual – it might be clearing the desk, making a to-do list for tomorrow, logging out and shutting down your computer, shutting off lights and locking up or something else. You’ll be signaling your mind and body that the workday is complete and you’re allowing room for the transition into non-work time.
Use your commute time to transition (or take a few minutes to do this if you work from home) – listen to music or an audio book, shift mental gears and release thoughts from the workday, focus on slowing down your breathing and relaxing your shoulders and back.
Make a commitment to limited screen time in the evenings – and personal only, no quick checking or quick texting for work allowed. Use the redeemed time to do something you love, be with someone(s) you love or get a little extra rest.
If you work from home, either as a telecommuter or self-employed, it’s particularly hard to keep good boundaries on your workday and keep a healthy balance. Here’s a few other things you can add to the above to help:
Make it a part of your morning habit to get ready and dressed for the workday the same as if you were leaving the house. You don’t have to get “dressed up” but do get out of your pj’s or yoga clothes. It’s a psychological reminder that you’re moving into the workday.
Have regular office hours – they don’t have to align with a traditional workday, or even be the same from day to day, but make it clear to yourself and others when you’ll be working. It’ll prevent spreading your work time all over everywhere and feeling like you never stop working.
Minimize distractions and interruptions – silence anything you’d silence if you were in an employer’s office (your phone, your personal Facebook page, personal email, etc.) and focus on work tasks. Don’t start the laundry or supper or chores during work hours. Stand firm