- Do you find yourself consumed with work even after you walk out the door?
- Do you feel like to can’t turn it off and are not really “there” with your family?
- Do you go home totally exhausted, just counting the minutes until you can go to bed only to do it all over again tomorrow?
- Do you cringe every time your phone rings or you get a text?
- Are you secretly starting to resent your job because it sucks everything out of you?
If you identify with any of that, you are not alone.
“51% Feel Work Interferes with Personal Time”
Earlier this year the Studer Group did a survey of women in healthcare and found that only 9% of the time did home interfere with work. So, I guess that “leave it at the door” has worked. Compare that to 51% who said work conflicted with their personal and family life at least once a week. Half of the people, every week? That is a lot! We need to start helping people leave the drama and stress of the job at that door.
You ask, “Ok, how do I leave it at work?”
While no one activity will be the magic bullet for giving you balance, with practice you can learn new behaviors to help you create the balance you desire. This end of the day ritual has helped many clients walk out of work to be present with their family and allow them to enjoy their free time away from work.
Breathe – Gratitude – Visualize – Smile
Before you leave each day, take a few minutes and stand in the doorway or behind the door and breathe! I know that may sound silly, but it really can work. Taking a few minutes to breathe deeply helps relax you, while turning off the adrenaline junky state in which so many of us work. Take a moment to really feel your breath and be present in the moment.
- Breathe – Take 4-10 deep, long breaths. Notice the exhale becoming longer than the inhale as your relax.
- Gratitude – Turn your mind to gratitude. Be thankful for the contribution you made today. Take another deep, long breath and feel your feet on the ground and really be present in the moment.
- Visualize – As you walk through the door visualize yourself shedding work and all the stress and leaving it at work.
- Smile – Put a big smile on your face and take another deep breath. Feel the smile take over your whole body.
Remember, you survived another day. Be joyful. The work day is over and you are going home.
This end of the day ritual is just one tactic you can employ. You may also benefit by sitting down with your colleagues and discuss work-balance boundaries. If you are stressed, overwhelmed and feel you are taking the job home, chances are your co-workers may also feel that way. Discuss expectations like email response, after hours response, weekend coverage, texting and any of the tasks you find yourself doing while at home. Sometimes a simple conversation can alleviate a lot of the stress. You may think there is an expectation to respond or do something after-hours while the others don’t. Together you can create a new norm honoring balance.
I would love to hear how this works for you. Drop a comment below and share with others if you think they would benefit from “leaving it at the door.”
If you struggle to let it go and want personalized support and coaching, reach out and let me know. Schedule your complimentary consultation today.
Don’t let stress take you or your team out! Call today 928-299-3278.
This article was also posted on my LinkedIn page. Check it out here!