A two-year study, published in the International Journal of Environmental Research and Public Health, found that seemingly innocuous (and very ubiquitous) after-work activities may do you more harm than good if they're connected to your job. When workers email, text and communicate on social media with colleagues and supervisors beyond their actual work hours, they end up crunched for rejuvenation time. The research suggests that it isn't smart to blur the boundaries between your work and home life. If you want to be at your best throughout the week and enjoy the quality sleep and recovery that you need for optimal productivity, reset your work-life balance.
Be selective about your screens:
Television and movies are better for you than you think when it comes to switching your work brain off. Research suggests watching a TV program for pleasure rather than professional progress can help you detach from your work worries. If while using your smartphone or laptop for entertainment, you're tempted to quickly check your work email inbox, text or tweet to a co-worker or work on a business presentation, resist the urge and consider a screen-free activity, such as reading a book or listening to music.
Create a new after-work routine:
If you’re in the habit of constant connection with your workplace, building a new routine can help you separate home and office life. Checking your smartphone can feel addictive so do what it takes to free yourself from this temptation. Start a new routine to divert your attention from digital devices that serve as umbilical cords to the office.
Puttering around your home, cooking nourishing food, and taking care of your surroundings are proven ways to replenish your personal resources. If you have kids under your care, put your time and attention into them, and you’ll benefit alongside them.