To many, weekends symbolize an escape from their jobs—a period for rejuvenation and revitalization. Frequent intervals away from work have been associated with increased efficiency, let alone reducing the likelihood of folks encountering extreme stress and exhaustion.
However, for certain individuals, disengaging from work proves more challenging than merely avoiding the daily commute. According to Dr Zena Burgess, the CEO of the Australian Psychological Society, some people find it difficult to delineate between their professional and personal lives due to a particular problem; however, this often stems from broader behavioural patterns.
It may occur when an individual faces a workplace issue they’re unsure how to resolve, or when the workload becomes so heavy that they struggle to manage everything and constantly think about it,” she explains. “[However], this affects everybody based on various circumstances in both their personal lives and careers—regardless of which phase of their professional journey one might be.
If you possess greater work experience, you generally become more adept at managing it due to increased resilience; however, this can vary from person to person.
Below are seven straightforward methods to unwind and reclaim your weekends.
Get changed
By Friday evening, establish a habit of winding down by changing out of the clothing you’ve worn during work hours—be it a uniform, reflective safety gear, or your standard home office outfit. Furthermore, as suggested by Burgess, refresh yourself by taking a shower to rinse away the traces of the working week.
Take a shower and change into fresh clothes,” she advises. “And if you’ve spent the entire day working at home, leave the house and make sure to get some physical activity.
Join a sports team
Exercise has often been associated with improved mental well-being and better social interactions, yet not every form of physical activity can help you relax. Activities like playing tennis, pickleball, netball, or cricket allow you to stay active while demanding your complete focus, making them perfect for pushing professional concerns out of mind.
“Engaging in physical exercise is an excellent remedy for job-related stress; however, choose activities that also demand your concentration,” Burgess advises.
Exercising alone at the gym may not yield the same results.
“Engaging in physical activities is excellent, however, I notice individuals positioning their laptops at the gym whilst walking on the treadmills,” she states.
Find a hobby
Fed up with being a “team player” at work all week? Craft your own world by picking up a new hobby or investing more time in an activity that makes you happy. That’s why creative pursuits surged during the COVID-19 lockdowns; they offer an escape and fulfillment.
Recent studies reveal
The psychological advantages of engaging in creative pursuits encompass enhanced moods and boosted self-worth via completed projects. Additionally, these activities demand concentration, which can take your mind off workplace concerns.
Do a short course
Not sure how to begin your new hobby journey? Sign up for a brief course. It could be anything from a one-day floral arrangement class, acquiring fundamental do-it-yourself or woodworking abilities, participating in ongoing figure-drawing sessions, or picking up a fresh language; various options abound via independent educational providers and local community colleges.
Picking up these novel competencies stimulates growth within your mind, promoting adaptability and flexibility. This focus leaves less mental space for professional stressors. Plus, registering yourself (alongside paying the associated fees) sets an additional layer of responsibility, pushing you towards regular attendance every week.
Make a date
We all know catching up with friends is fun, but on the weekends, it’s also an opportunity to engage with your wider social circle, whether it’s a platonic or romantic interaction. While it can feel good to unload about work worries, Burgess says it is often better to shift the conversation to the person you’re with to get out of your own head.
She suggests discussing someone else’s experiences with them.
Pay attention and observe—but not with your phone
If solo time suits you better, or you just can’t spare the hours for much else, create mental breathing room with a great film or an intriguing podcast. This isn’t meant as more than a temporary fix to keep work-related worries at bay, yet it might be sufficient to disrupt persistent negative thinking patterns. Consider watching a movie, tuning into a historical podcast whilst tackling chores, playing some tunes and having a spontaneous dance session at home—whatever makes you happy. But try not to reach for your phone.
“Feel free to turn on the TV, but avoid scrolling through social media as it consumes so much of your time,” Burgess advises.
Make long-term plans
If contemplating working over the weekend crosses your mind, it may indicate that you’re feeling overloaded and perhaps require a vacation. Crafting long-term goals—such as looking into travel opportunities, considering further education, or examining potential retirement scenarios—not only provides productive activities for your free time but can also help you regain a sense of command over your life and offer a broader view of your present professional setting.
Ultimately, if you find yourself constantly preoccupied with work during your leisure time, it may be wise to discuss potential workload management strategies with your supervisor or human resources department. Allocating time for personal activities isn’t just advantageous for you; it can enhance overall workplace efficiency as well. Regardless of what action you take, Burgess advises steering clear of the urge to open your laptop and put in extra hours, particularly after a taxing week.
“She advises not to force yourself. You might think spending that additional hour crafting an email late in the day is productive, but when you review it the following morning, you often find that your supposedly well-written message isn’t as good as you initially believed.”
You should establish limits for yourself to prevent taking work back with you.
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