How to switch off after a hard shift

Disconnecting from work mode and returning to your everyday life can be tough – especially when you work unusual hours. We share six ways to help you switch off, and start putting your wellbeing first

Switching off after a long shift can feel impossible. According to a poll from shift scheduling software provider Planday, 85% of shift workers are experiencing poor mental health, while 76% of hospitality managers report burnout. With an overwhelming 95% of hospitality workers feeling unable to switch off from work when they get home, according to workforce management software firm Quinyx, it’s no surprise that so many of us are left feeling exhausted and burned out.

So, what can we do to help us disconnect and leave work stress behind us?

Shift gears, mentally

Intentionally creating a separation between work and home life, particularly when your working patterns might be inconsistent, can be vital – and even more so when you’ve had a hard day. You might not always have someone on a similar schedule to vent to, or problem-solve with, so there are a few techniques to try to reinforce the distinction between work and your private life.

A simple visualisation exercise could be acknowledging the situations that caused your stress (or distress) that day, and picturing them being put into a box. You’re aware of them, but you can put the lid on that box, and tuck it away, out of sight, to return to when you’re on the clock. You might want to use any commuting time to practise this, so that when you cross the threshold to your home, you’re in the mindset of being in your personal time. Or, if you can’t help but ruminate on the frustrations of the day, limit yourself to doing so for that set period you’re travelling, viewing your door as a means of closing yourself off from those concerns until tomorrow.

Turning your commute into a time of focus and relaxation can be an alternative, too. This could mean doing something relaxing, like listening to music or audiobooks, something educational (like trying out a language app or listening to a podcast) or practising mindfulness or meditation.

Develop a post-work routine

Establishing (and maintaining) a routine can be tough when you have changing shifts or inconsistent hours, particularly as this might dictate an unusual sleeping or eating pattern that goes against your circadian rhythm – and results in fatigue and brain fog, on top of any other concerns. But having a set list of things you do after work (regardless of the time) can be beneficial. According to Northwest Medicine, routines can improve your health by helping you to manage stress more effectively, sleep and eat better, and get more active. Routines can also create a sense of safety, security, and familiarity, which can help provide a source of comfort and consistency when you are feeling anxious or overwhelmed.

Switch off your work phone

From group chats and messages from managers to checking emails to see if there are any last-minute schedule changes, even if you don’t work an office job, getting pulled into work doomscrolling can be surprisingly easy. According to research, such as a 2024 study in PLOS Digital Health, there is a relationship between using smartphones for work in off-job hours, and difficulties maintaining boundaries between our work and home lives.

Nobody can (or should) be available 24/7. If you feel pressured to keep your phone on outside of working hours, it could be time to have a chat with your manager or team to establish a more sustainable work-life balance. If you feel like you can, set your phone to ‘do not disturb’, switch it off entirely (especially if you have a separate device), or keep your phone out of arm’s reach when you’re home and trying to unwind.

Keep moving

The last thing you might want to do after a long shift is head to the gym, but doing some light exercise can have a significant impact on your mood, as well as your physical health. Going on a brisk walk can help build stamina and make your heart healthier, while heading to a yoga class or practising at home can reduce your stress levels, improve sleep quality, and enhance your overall mental wellbeing.

Cook something nutritious and joyful

Cooking can feel like a slog – especially if you’re already feeling physically tired, mentally exhausted, and just want something to eat. But cooking can be a great way to help you to switch off and stay in the moment, as it requires you to engage both mentally and physically.

Planning a meal, pulling ingredients together, or finding a recipe and following the steps, requires focus and attention. By cooking for yourself, you’re also aware of exactly what you’re eating, can focus on creating something nutritious and energy-boosting, and can even plan ahead to make leftovers for work the next day.

If you’re feeling particularly stressed, keeping an eye on and reducing how much caffeine, alcohol, sugar, and processed foods you consume can have a positive impact on your mood (and how you feel physically). Eating a varied diet, rich in fruits and vegetables, can boost energy levels, support a healthy gut, and can ensure you’re getting all the essential vitamins and minerals.

Make time for friends

Strong friendships can help us to feel more connected and like we have a purpose, while boosting overall happiness, lowering stress, and even improve feelings of confidence and self-worth. Yet many of us struggle to maintain or make new friends thanks to work and family obligations – which can be made even tougher if you’re working weekends while your friends are free.

Communicating shift patterns and upcoming days off can help you to coordinate when you might be able to catch up – even if that means a quick cuppa together rather than a full-on night out. Setting boundaries and communicating them can also help you to make that shift between work, friends, and family time.

Prioritising time to switch off after work isn’t a luxury – it’s essential for your wellbeing. Remember, rest is productive, too. Allowing yourself to make space to relax and recharge will not only help you feel more balanced, but should reduce stress and overwhelm as time goes on. So, why not start tonight? Whether it’s turning off devices, making a home-cooked meal, or getting lost in a book, take tonight for yourself. Your wellbeing is worth it.