Why You Can’t Switch Off After Work (and how to change that)

You finish work for the day, but your brain doesn’t.Instead of relaxing, you’re replaying conversations, running through your to-do list, and mentally writing tomorrow’s email responses while brushing your teeth.

If you’ve ever felt like your mind never gets a break, you’re not alone.

This kind of mental overload is something I hear constantly from the learning delivery leaders I work with. The work doesn’t just sit in your inbox, it takes up space in your head, long after you’ve logged off.

And it’s not because you’re doing anything wrong.

It’s because you’re operating in a high-pressure, fast-paced environment that constantly demands your attention. You’re responsible for so much: your team, your clients, your stakeholders, and that responsibility doesn’t just clock off at 5pm.

Over time, this never-off mindset creates a constant undercurrent of stress, whether you realise it or not.

Why It’s So Hard to Switch Off:

~ You’re carrying around a never-ending mental to-do list.

~ You’ve got constant digital interruptions, even after hours.

~ You feel pressure to be “on” and available, even when you’re not working.

~ You’re in a cycle of “just a bit more” — one more email, one more reply.

~ You feel guilty resting when there’s still more to do.

The thing is you’re not a machine. You need downtime, not just for your wellbeing, but for clarity, energy and performance too.

10 Simple Ways to Create Mental Space After Work

1. Do a ‘brain dump’ before logging off.Write down everything on your mind, so your brain can stop looping it.

   
   

2. Set a clear work cut-off time — and stick to it.Even if the work isn’t done. Especially then.

   
   

3. Create a small ritual to mark the end of your day.A short walk, a music playlist, changing clothes — anything that shifts your state.

   
   

4. Turn off notifications after hours.Even just for an hour or two to start. Your nervous system needs space.

   
   

5. Name the thoughts that show up at night.“I’m thinking about that client call” → Label it, write it down, and let it go for now.

   
   

6. Resist the urge to ‘just check one thing’.You’re not helping your future self, you’re feeding the loop.

   
   

7. Spend 10 minutes doing something enjoyable and absorbing.Cook, read, stretch, walk — something that brings you back into your body.

   
   

8. Get outside.Fresh air and movement change your headspace more than you think.

   
   

9. Leave something unfinished on purpose.So your brain knows where to pick up tomorrow, and doesn’t feel the need to hold it all.

   
   

10. Remind yourself: Rest is productive.You can’t pour from an empty cup. Switching off now means showing up stronger tomorrow.

    
    

If you’re struggling to stop the mental noise after work, it’s not a personal flaw, it’s the result of a work culture that glorifies productivity and forgets to value rest.

But you don’t have to keep living that way.Tiny shifts, practised consistently, can make a huge difference.

And if you’re ready to go deeper, to create more calm, clarity, and control in your work and life, I’m here for that.