People who don’t fully switch off after work hours usually display these 8 habits (without realizing it)

It’s one of those tricky little things we all grapple with:

You’re an entrepreneur, a go-getter, someone who’s always on the clock. You’re passionate about your work and it occupies your mind even after you’ve clocked out for the day.

You’ve tried to switch off, to disconnect, to create some boundaries.

But your mind keeps drifting back to work, your fingers itch to reply to that email, tweak that proposal, or just check in on the latest figures.

It’s not always a major thing. You might not even notice it, but you’re exhibiting certain habits that suggest you’re not fully switching off after work hours.

Let’s delve into these 8 telltale habits that you’re probably not even aware of.

These are the signs that you’re still mentally at work, even when you should be resting, relaxing or spending time with loved ones.

Now, this is not an indictment. It’s simply a gentle nudge towards self-awareness and better work-life balance. Because sometimes we need to take a step back to truly get ahead.

Let’s get started.

1) You’re always on your phone

We’ve all been there. You’re sitting at the dinner table, supposedly ‘off-duty’, but your phone is right there next to your plate.

It buzzes with a new email or a work-related notification, and you can’t help but take a peek.

It’s not a big deal, right? You’re just staying on top of things.

But this constant connectivity is actually a sign that you’re not fully switching off after work hours. And it’s not just about the emails or the work calls.

When your mind is always partially at work, even your social media scrolling becomes less about relaxation and more about networking, industry news, or keeping up with professional trends.

It’s subtle, it’s insidious, and it’s probably happening without you even realizing it.

This constant mental presence at work, even during your downtime, can gradually eat into your relaxation time and affect your overall well-being.

So take note, and consider setting some boundaries for your after-work phone use.

2) Your downtime is filled with work-related activities

Here’s another habit that we often don’t realize we’re indulging in. You might think you’re relaxing, but if you look closely, you’ll find that a lot of your ‘leisure’ activities are actually work-related.

I remember this one time when I thought I was taking a break. I was lounging on my couch, sipping on some coffee, and flicking through a magazine. Sounds relaxing, right?

But the magazine was a business publication and I was mentally strategizing on how to apply the latest industry trends to my own business.

It wasn’t relaxation. It was just work in disguise.

If you find yourself doing something similar – reading work-related books or articles during your downtime, attending webinars or online courses related to your field, or even having casual conversations that somehow always veer back to work – then chances are, you’re not fully switching off after work hours.

Recognizing this habit is the first step towards changing it. Your downtime should be just that – down time.

Time to relax, rejuvenate, and do things that have nothing to do with work.

3) You struggle to be present in the moment

Albert Einstein once said, “I never think of the future – it comes soon enough.”

This quote resonates deeply with me as I look back on the times when I found myself constantly thinking about work, even during moments that were meant to be savored.

Those times when I should’ve been enjoying a beautiful sunset or a hearty laugh with friends, I was instead replaying that last meeting in my head, or planning out my to-do list for the next day.

This habit of not being fully present, of always having a part of your mind tethered to work, is another clear sign that you’re not switching off after work hours.

And it’s not just about missing out on the beauty of the present moment.

When your mind is constantly preoccupied with work, it can lead to stress, anxiety, and even burnout. So take Einstein’s advice to heart. Let the future come in its own time. Savor the present moment.

And most importantly, when you’re off work, be truly off work.

4) Your sleep is often disrupted by work-related thoughts

Did you know that more than 60% of adults in the U.S. have reported having their sleep disrupted due to work-related stress?

That’s a staggering number. And if you’re one of them, it’s a clear sign that you’re not fully switching off after work hours.

You could be in bed, the lights out, ready for some much-needed rest.

But instead of counting sheep, you’re counting the tasks on your to-do list, or going over that presentation for the umpteenth time in your head.

Sleep is crucial for your overall health and well-being, and if work-related thoughts are robbing you of a good night’s rest, it’s time to take note.

You need to create a mental boundary that separates your work from your personal time. When it’s time to rest, let it be just that – time to rest.

5) You find it hard to focus on non-work related activities

Imagine this: You’re at a family gathering, a friend’s birthday party, or maybe just out for a walk in the park. Your body is there but your mind? It’s back in the office, silently mulling over a work dilemma or brainstorming solutions for a project.

This mental tug of war between the task at hand and work-related thoughts is yet another sign that you’re not fully switching off after work hours.

You might even find yourself zoning out during conversations or struggling to fully engage in activities that you usually enjoy.

Understand that your ability to focus on non-work related activities is not just about enjoyment, but also about rejuvenation.

These moments of full engagement are what refresh and recharge us, making us more productive when we do return to work.

So if you catch yourself mentally drafting emails during your yoga class or planning meetings while playing with your kids, it might be time to reassess and figure out how to truly leave work at work.

6) You feel guilty for not working

Ever found yourself feeling guilty for taking a break?

Or perhaps you’ve taken a day off, but instead of relaxing, you’re wrestling with a nagging feeling that you should be doing something productive.

If this sounds familiar, it’s an indication that you’re not fully switching off after work hours.

This work-related guilt can be particularly prevalent among entrepreneurs and small business owners, who often feel that every moment not spent working is a moment wasted.

But this couldn’t be further from the truth.

Taking time off to rest and recharge isn’t just good for your mental health – it’s also essential for maintaining your productivity and creativity in the long run.

So the next time you catch yourself feeling guilty for not working, remember that downtime isn’t wasted time – it’s an investment in your well-being and your future success.

7) Your conversations often steer towards work

Picture this: you’re at a social gathering, and the conversation is flowing freely – family, hobbies, the latest movies.

But somehow, no matter what the starting point, you find yourself steering the conversation back towards work.

Whether it’s sharing anecdotes about your latest project, discussing industry trends, or subtly seeking advice on a work dilemma, your conversations often have a work-related undertone.

This is another sign that you’re not fully switching off after work hours.

Engaging in non-work related conversations is not just about being social; it’s also a way to broaden your perspectives, stimulate your creativity and add depth to your thinking.

So the next time you find yourself veering towards work-talk during your downtime, take a step back and steer the conversation back to the non-work related topic at hand.

8) You’re constantly in a state of stress or anxiety

Let’s talk about the elephant in the room. If you’re constantly stressed or anxious about work, it’s a glaring sign that you’re not fully switching off after work hours.

Stress and anxiety are not just by-products of a heavy workload but are often exacerbated by our inability to mentally detach from work.

It’s like a vicious cycle: the more you think about work during your downtime, the more stressed you become, and the more stressed you are, the harder it is to switch off.

It’s important to remember that constantly being ‘on’ doesn’t make you more efficient or productive. On the contrary, it can lead to burnout and have serious repercussions on your physical and mental health.

So, if you find yourself constantly on edge, unable to relax or enjoy your off time because of work-related stress, it’s high time to reassess your habits and learn to fully switch off after work hours.

Your wellbeing depends on it.

Your takeaway

If you see your reflection in these signs, it’s evident that you’re having trouble switching off after work hours. But here’s the silver lining – this pattern doesn’t have to be permanent.

With mindfulness and a genuine effort, you can transform these habits and create a healthier work-life balance. The key lies in setting boundaries and understanding the importance of personal time.

Start by becoming aware of instances where work seeps into your downtime. Notice when you reach for your phone to check emails during family time, or when work-related thoughts interrupt your sleep or leisure activities.

Once you identify these patterns, it becomes easier to catch yourself in the act.

Question yourself – Am I honoring my personal time? Is this action in line with my need for rest and relaxation? Can I put this off until my work hours?

Changing habits isn’t easy and won’t happen overnight. But with consistent awareness and small changes, you can gradually shift your behavioral responses.

Each act of prioritizing your personal time over work outside of your working hours enhances self-care and reduces stress.

Remember, when we take care of our own needs first, we are better equipped to handle the demands of our work. So be gentle with yourself during this process.

In time, switching off after work hours will become second nature, and you’ll find yourself more relaxed, focused, and productive. Here’s to a healthier work-life balance!