If you struggle to switch off from work when you’re at home, say goodbye to these 5 behaviors

Do you ever find it hard to fully disconnect from work when you’re at home?

I get it—it can be tough.

As someone who’s spent years balancing multiple projects and building Hack Spirit from the ground up, I’ve had my share of struggles trying to “switch off” after a long day.

The line between work and home life can blur easily, especially when your mind is constantly racing with tasks, deadlines, and endless notifications.

But here’s the thing: maintaining that mental divide is essential, not just for your well-being but also for your productivity in the long run.

Today, we’re going to dive into five behaviors that might be keeping you stuck in “work mode” long after the day is done. Letting go of these habits has made a huge difference for me, and I’m confident they can do the same for you.

Let’s get into them.

1) Bringing work home

Let’s face it, it’s a common habit to bring work home with us – either physically or mentally.

Whether it’s checking emails after dinner or brainstorming solutions to work problems while trying to unwind, these behaviors prevent us from truly disconnecting.

The key to overcoming this habit is setting clear boundaries between work and personal life. Allocate specific hours for work and stick to them. Once you’re off the clock, focus on relaxing and recharging.

2) Not having a specific workspace

Here’s one for all you remote workers out there.

This is something I personally struggled with. When I first started working from home, I’d work from the couch, the dining table, even in bed. It seemed convenient, but I soon realized it was making it impossible for me to switch off.

Every space in my home started to feel like a potential workspace.

But I learned a game-changing trick from James Clear when I read Atomic Habits. He explains, “The more that a habit is tied to a particular context, the more that it’s tied to a dedicated zone where you do it, the more likely it is that that habit is going to stick.”

So, I designated a specific area as my home office, and it made a world of difference. Once I leave that space, it’s much easier to mentally leave work behind, too.

It’s not about having a perfect office setup—it’s about setting clear physical boundaries that signal when it’s time to work and when it’s time to relax.

By the way, this doesn’t just apply to work—it also applies to other areas like sleep. For instance, keeping your bed reserved for sleeping makes it easier for your mind to associate that space with rest.

Trust me, try it out.

3) Leaving work notifications on

So, let’s say you’re sitting down for dinner, and suddenly a notification pops up—a work email, a Slack message, maybe a reminder about tomorrow’s meeting.

Before you know it, you’re pulled right back into “work mode,” mentally running through to-dos or drafting a response in your head. Sound familiar?

Technology is amazing, but it comes with its risks, and this is a big one: always being online. It’s easy to feel like we need to be constantly available, but the truth is, this habit is slowly chipping away at your ability to fully unwind.

The solution?

You have to really disconnect. Turn off all work-related notifications the moment you’re done for the day.

Better yet, if you can, get a second phone specifically for work. I know it’s a bit of an investment, but ask yourself—what’s your mental health worth?

Having a clear divide between work and personal life could make all the difference.

4) Neglecting self-care

Here’s a question: when was the last time you made time for yourself—really made time, without distractions from work creeping in?

It’s easy to let self-care slide, especially when we’re juggling tight deadlines and responsibilities.

But neglecting self-care can have serious consequences. As clinical counselor Jacqueline Getchius points out, a lack of self-care is strongly linked to burnout, less patience, and even health issues.

I’ve been there myself, and I’ve learned that carving out time for self-care is non-negotiable.

My routine now includes daily meditation and regular exercise, and it’s been a lifesaver in helping me mentally disengage from work.

When I stick to these habits, I feel more balanced and better equipped to handle the day’s challenges—without carrying work home with me.

The takeaway here?

Your self-care routine doesn’t need to be elaborate, but it does need to be consistent.

5) Saying “yes” to everything

We’ve all been there—agreeing to take on just one more thing, even when we know it’s going to eat into our personal time. Maybe it’s an extra project, a meeting after hours, or even just responding to one more email. The problem?

Every time you say “yes” to one more work task, you’re saying “no” to yourself.

Constantly being available or overcommitting leads to stress, fatigue, and ultimately, burnout. It’s crucial to set boundaries and learn when to say “no” without feeling guilty.

I’ve had to train myself to prioritize, and it’s been a game-changer for my work-life balance. By focusing on what truly matters and turning down what doesn’t, I’ve been able to reclaim my evenings and weekends.

Final thoughts: It’s all about balance

Disconnecting from work is easier said than done, but it’s essential for your mental health and long-term productivity.

I’ve learned firsthand that breaking free from these habits—whether it’s bringing work home, staying glued to notifications, or neglecting self-care—can make all the difference.

Setting boundaries and being intentional about how you spend your time outside of work allows you to recharge, so you can show up better when it is time to work.

If any of these habits hit close to home, try making a few small changes. Trust me, letting go of these behaviors has been a game-changer for me, and I believe it will be for you, too.

Here’s to truly switching off and reclaiming your personal time!