Many of us unknowingly pile on extra stress by mentally juggling work and home responsibilities at the same time — replaying work conversations over dinner or lying awake thinking about tomorrow’s to-do list — when none of that mental churn actually changes anything. The key to breaking this cycle lies in mindfulness and clear boundaries that keep work stress from bleeding into home life. This post from The Psych Professionals outlines three practical strategies — writing, visualisation, and exercise — to help you mentally clock off and be more present when you walk through the door.
The Challenge of Leaving Work at Work
Even for those of us who love our job, work can be stressful. With deadlines, meetings, KPIs, and targets, it can seem to be all consuming and at times overwhelming. And let’s face it, as much as we love them, family can be really stressful as well, with homework and bath routines for the kids, and dinner and clean up on top of that. “So what?” you might say. “That is just life”. And you would be right, however, many of us increase our stress around these day-to-day things without even knowing it because our minds try to process these stressors all at once.
- We may drive home from work thinking about what needs to be done when we get home.
- We may get home and have dinner while thinking about a conversation we had at work.
- We may get the kids’ evening routine done, but be thinking about all the things we did not get done that day,
- Or worse, we may try to get to sleep while thinking about all the things we need to do tomorrow.
All these thoughts have something in common,
THEY DO NOT CHANGE A THING ABOUT THE DAY YOU HAD OR THE DAY TO COME!!
But they do distract you from your home and family.
How do we stop ourselves from taking work home?
One possible solution is to be mindfully in the moment, not just on auto pilot doing the home routine, while we allow another part of our mind to grind its gears over the events of the day (or tomorrow for that matter). While mindfulness is incredibly important to separate between our work and home lives, BOUNDARIES and not allowing work stress into the home environment are essential in being able to manage our stress both at home and work.
How to Leave Work at Work – 10 Successful Strategies
1. Writing
Writing is great because it uses a different part of the brain to process events, and it helps to get thoughts out of your head and to see them down on paper. This can take different forms depending on what you are trying to let go of. For example, if you have had a difficult conversation(s), it can help to journal it (what was said, how it made you feel/think, what was the outcome). If you have a lot of tasks that still need to be done, make a list so that the tasks do not need to be stuck in your head.
2. Visualisation
Some people find it helpful to use a visualisation tool to leave things at work. For Example, you might imagine you wear an invisible coat to work and all of the days stressors get stuck to this coat, and at the end of the day you take the coat off and leave it at work.
3. Physical Exercise
This may be sweating it out at the gym before going home, or it may simply be a leisurely walk. This type of physical activity helps to improve the mind-body connection, produces endorphins, and helps to burn off the stress energy of the day.
4. Create a Shutdown Ritual
A short, consistent end-of-day routine signals to your brain that work is finished. This might include closing your laptop, tidying your desk, reviewing tomorrow’s top 3 tasks, and saying a simple phrase like “Work is done for today.” Repeating this ritual daily strengthens the mental boundary between work and home.
h3>5. Change Your Environment or Clothes
Physically shifting from “work mode” to “home mode” is very effective. Many people change out of their work clothes, have a shower, or even take a different route home. This simple act helps your brain register that the workday has ended and reduces the chance of carrying work stress into the evening.
6. Mindfulness or Breathing Exercises
Taking 5–10 minutes to practise deep breathing, a body scan, or a short mindfulness meditation can quickly lower stress hormones. Apps like Calm or Insight Timer have excellent “end of workday” meditations. This helps quiet racing work thoughts and brings your attention back to the present moment.
7. Engage in a Non-Work Hobby or Pleasure Activity
Schedule something you genuinely enjoy right after work — reading fiction, gardening, playing music, cooking, or spending time with pets or kids. Pleasurable activities that fully absorb your attention create a strong mental shift and replenish emotional energy.
8. Set Clear Boundaries with Technology
Decide on a specific time or location where work devices are turned off or put away (e.g., no emails after 7 pm or leaving your phone in another room). Turning off work notifications reduces the constant pull back into work mode and protects your personal time.
9. Debrief with a Trusted Person
Talk about your day with your partner, friend, or even voice-note yourself for 5 minutes. Getting it out verbally often reduces the mental load. Set a time limit (e.g., 10 minutes) and then consciously move the conversation to non-work topics.
10. Gratitude or Positive Reflection
At the end of the workday or on your commute, note three things you’re grateful for at home or three things that went well that day. This simple practice shifts your focus from work stress to positive aspects of your life and improves mood and sleep.
We may not always be able to reduce the amount of stress in our lives, but we do not have to worry about everything at once. It can be difficult leaving stress where it belongs, as carrying the stress of the day with us into the home is something we have been doing habitually for a long time; however, with patience, practice, and self-awareness, it is very possible.
Frequently Asked Questions about Leaving Work at Work
Q1: Why is it so hard to leave work at work?
Many people unconsciously replay work conversations, worry about tomorrow’s tasks, or feel guilty about unfinished work. This mental juggling increases overall stress and reduces your ability to be present with family and enjoy your personal time. Creating clear boundaries and using specific “clocking off” strategies (like the ones in this article) helps train your brain to switch modes more effectively.
Q2: How long does it take for these strategies to work?
Most people notice improvements within 1–2 weeks if they practise the strategies consistently. Turning them into daily habits (especially a Shutdown Ritual and changing clothes/environment) helps the brain learn the new boundary faster. The more consistently you use them, the more automatic they become.
Q3: What should I do if I still can’t stop thinking about work at home?
If racing work thoughts continue despite trying these techniques, it may indicate higher stress, anxiety, or difficulty setting boundaries. In these cases, speaking with a psychologist can help you uncover the root causes and develop personalised strategies. Professional support often makes a big difference when self-help alone isn’t enough.
Extra Help Available From The Psych Professionals
Our adult psychologists and child psychologists are here to help
The Psych Professionals offer remote telehealth consultations and in-person appointments at Agnes Waters, Logan and Redland City in Qld, Australia. Contact us or book online.