How to switch off from work, and why it's hard

You've closed the laptop, but your head is still in the 4pm meeting. If that sounds familiar, you're far from the only one. Researchers call the opposite psychological detachment, which means stepping away from work in your mind as well as at your desk [1].

To switch off from work, give the day a clear ending, keep work messages out of your evening and fill your time with things that relax or absorb you. People who switch off more tend to report less exhaustion and better sleep [2]. Programmes that teach it helped on average across 30 studies [3].

Why can't I switch off from work?

A review of 86 published studies, covering more than 38,000 employees, looked at what gets in the way. Heavy workloads were linked with switching off less. So was doing work things in your own time, such as checking email, and so was finding it hard to stop working [2].

Messages play a part too. Researchers use the word telepressure for the urge to reply to work messages quickly. In their studies, people who felt more of it reported more burnout and poorer sleep [4].

None of this means you're doing something wrong. It usually says more about how work reaches you than about you. If it has started to feel like too much, our guide to feeling overwhelmed may help.

Why does switching off matter?

In the same review, people who switched off more reported less exhaustion, more life satisfaction and better sleep [2]. Most of these studies measured people once, so they show a link rather than proof that one causes the other. In diary studies that followed people day by day, the link with sleep was weaker [2].

Think of it as recovery time. A phone needs time on the charger, and so do you.

How to switch off after work

These come from research on recovery after work and from NHS advice. Pick the ones that suit your evenings.

1. Give the day an ending. Jot down what's unfinished and your first step for tomorrow, then close the laptop or leave the building. Our deep work guide shows how to plan tomorrow's first block.
2. Keep work messages out of your evening. Turn off email and chat notifications after hours, or take the apps off your home screen. Doing work things in your own time was linked with switching off less [2].
3. Do something that absorbs you. Researchers describe four recovery experiences, which are switching off mentally, relaxing, mastery and control [1]. Mastery means a challenge outside work, like learning a song. Control means choosing how you spend your time.
4. Move your body. The NHS suggests exercise and time for yourself as ways to manage stress [5].
5. Slow your breathing. The NHS also suggests breathing exercises for stress [5]. Our guide to breathing exercises shows you how.

You don't need all five. Picking one and keeping it up is a fine place to begin.

Can you learn to switch off?

It seems so. A review of 30 studies, with 3,725 people, found that programmes designed to help people switch off worked on average Moderate. Longer programmes worked better, and the people who gained most were those who started out struggling [3].

In one trial, 118 workers took an online mindfulness course or waited for it. The course group reported less dwelling on work, less tiredness and better sleep, and the gains held at 6 months Early [6].

How to switch off from work at night

If tomorrow's tasks follow you to bed, try writing a to-do list for 5 minutes. In a sleep-lab study, people who did this fell asleep faster than those who wrote about tasks they'd finished [7]. Our guide on how to fall asleep fast has more ideas, and our sleep hygiene guide covers the evening routine.

Where Nooroots fits

The habits above come first. If you'd also like daily support on demanding days, Nooroots Ashwagandha + Lion's Mane pairs certified organic KSM-66 ashwagandha with lion's mane fruiting body extract in two caffeine-free capsules, for calm focus and calm resilience.

Frequently asked questions

Why can't I stop thinking about work?

Heavy workloads, doing work things in your own time and finding it hard to stop working were all linked with switching off less, in a review of 86 studies [2].

How do I switch off when working from home?

Give the day a clear ending, such as packing the laptop away and going for a short walk. Doing work things in your own time was linked with switching off less [2].

Is it bad to check work emails in the evening?

It can make switching off harder. Doing work things in your own time, such as email, was linked with switching off less, and a strong urge to reply quickly was linked with poorer sleep [2][4].

How can I unwind after work without alcohol?

Try exercise, a breathing exercise or time for something you enjoy. The NHS advises against using alcohol to relieve stress, as it can contribute to poor mental health [5].

What is psychological detachment?

It means mentally stepping away from work in your time off, not just leaving the office. It's one of four recovery experiences, alongside relaxing, mastery and control [1].

What if I still can't switch off?

See a GP if you're struggling to cope with stress, or if the things you've tried aren't helping. If you're 18 or over, you can also refer yourself to NHS talking therapies [5].

Read more about when work stress builds up over months in our burnout guide.

References

Every source here is listed so you can read it yourself. This guide is for general information and doesn't replace advice from your GP. We check it again at least every six months.

1. Sonnentag S, Fritz C (2007). The Recovery Experience Questionnaire: development and validation of a measure for assessing recuperation and unwinding from work. Journal of Occupational Health Psychology 12(3): 204-21. PMID 17638488
2. Wendsche J, Lohmann-Haislah A (2016). A Meta-Analysis on Antecedents and Outcomes of Detachment from Work. Frontiers in Psychology 7: 2072. PMID 28133454
3. Karabinski T, Haun VC, Nübold A, Wendsche J, Wegge J (2021). Interventions for improving psychological detachment from work: A meta-analysis. Journal of Occupational Health Psychology 26(3): 224-242. PMID 34096763
4. Barber LK, Santuzzi AM (2015). Please respond ASAP: workplace telepressure and employee recovery. Journal of Occupational Health Psychology 20(2): 172-89. PMID 25365629
5. NHS. Get help with stress. Page last reviewed 6 March 2026. Accessed 31 October 2026. nhs.uk
6. Querstret D, Cropley M, Fife-Schaw C (2017). Internet-based instructor-led mindfulness for work-related rumination, fatigue, and sleep: Assessing facets of mindfulness as mechanisms of change. A randomized waitlist control trial. Journal of Occupational Health Psychology 22(2): 153-169. PMID 27054503
7. Scullin MK, Krueger ML, Ballard HK, Pruett N, Bliwise DL (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology: General 147(1): 139-146. PMID 29058942