Mentally Disconnecting from Work When You Work from Home

When you work from home, it’s easy for work to follow you around. You log off, but your brain doesn’t get the memo. You’re thinking about tasks while making dinner, checking email while waiting for a friend, and wondering why you still feel “on” even though you’re technically not working.

If this sounds familiar, it might be time to try mentally disconnecting from work.

You don’t need some perfectly structured system to do this. You just need to figure out what actually helps you step away. I’ve put together some strategies to get you started. Don’t worry about doing all of them (I definitely don’t); just take what works and leave the rest.

Why Mental Detachment Is Hard

Remote work blurs the line between work and personal life, making it much harder to step away. 

Here’s why:

• No physical separation = no mental reset. When work happens in the same space as your personal life, your brain struggles to recognize when it’s time to stop.
• No built-in transition like a commute. Without that natural buffer, your mind stays stuck in work mode.
• The “always available” culture makes it worse. If you feel pressure to respond after hours, it’s even harder to unplug.
• Business owners struggle with this even more. If you are the business, it can feel like there’s always something that needs to be done. This can make you feel guilty if you aren’t working.

Of course, setting physical and digital boundaries is a huge part of this too. If you haven’t yet, check out this guide on creating work-life boundaries to make sure your work isn’t creeping into every corner of your home.

Train Your Brain to Let Go of Work Thoughts

First things first, you’ve got to change your mindset. Logging off is one thing, mentally letting go of work is another. If your brain keeps running through emails or to-do lists after hours, it might be time to retrain it.

Here are some ways you could do this:

• Use a “thought parking lot.” Keep a notepad (or a phone note) handy. When work thoughts pop up, jot them down and tell yourself, I’ll handle this tomorrow. Knowing it’s written down makes it easier to let go.
• Try the “name it and replace it” trick. When a work thought creeps in, pause and label it: Oh, there’s my brain stuck in work mode again. Then, redirect yourself to focus on the present.

I’m not gonna lie, this is pretty hard at first. I had to get help with and ask my partner/friends/family to (gently) call me out if I brought up work-related things that didn’t matter at that moment. 

But over time, your brain will get better at recognizing that work thoughts belong during work hours and it will start to feel more natural.

Use an Absorbing Activity as a Mental Reset

Time flies when you’re completely focused on something. That total focus on something else is exactly what you need to help your brain switch out of work mode.

Pick an activity that fully absorbs your attention so your mind doesn’t have the space to drift back to work. You could try:

• Creative activities – Painting, writing (for fun!), playing an instrument, or cooking a new recipe.
• Physical movement – A walk, yoga, weightlifting, dancing—bonus points if you get outside. When the weather is nice, running is my go-to for this. In the gloomier months, I hit the gym or take a Dutch or ceramics class.
• Social interaction – Calling a friend, playing a game, or having dinner with family. Conversations force you to be present.

Choose something immersive and enjoyable that naturally pulls your focus away from work thoughts.

Reframe Your Work Mindset

Sometimes, the hardest part of unplugging isn’t the work itself but the guilt of stepping away.

If you feel like you should be working or that there’s always something more to do (especially if you’re a business owner), try reframing how you think about productivity and downtime:

• Challenge the “always productive” mindset. Rest isn’t wasted time. It’s what keeps you sharp for tomorrow.
• Remind yourself that work will always be there. There’s no finish line in most jobs, and that’s okay. The key is knowing when to step away.
• Recognize that better rest = better work. The more fully you unplug, the more focused and productive you’ll be when you’re working.

Reframing these thoughts can make it easier to step away without guilt.

Recognize When You’re Creeping Toward Burnout

A recent DHR Global survey reported that 8 in 10 workers felt some sort of burnout in 2024. Burnout is a very real issue and one that is knocking on the doors of more workers than people might realize.

Mentally disconnecting from work is about feeling more relaxed, sure, but it’s also about avoiding burnout. And while I’m not here to give mental health advice (I’ll leave that to the professionals), I do think it’s important to recognize when you’re getting too close to that edge.

Some signs you might be creeping toward burnout:

• You never feel fully “off.” Even when you’re supposed to be resting, work thoughts won’t stop running in the background.
• Your motivation has tanked. The things you used to enjoy about your work feel…meh.
• Exhaustion is your new normal. And not just tired—a deep, bone-level fatigue that doesn’t go away with sleep.
• You’re irritable, overwhelmed, or emotionally drained. Every email, Slack message, or minor inconvenience feels like too much.
• You’re getting physical symptoms. Headaches, stomach issues, tension—stress doesn’t just live in your head, it shows up in your body too.
• Work feels like it never ends. Another project, a new email, even a new client (which you once would have celebrated) feels like a never-ending slog. 

If any of this sounds too familiar, you’re probably past the point of just needing a break. This isn’t about productivity hacks or finding the “right” routine. It’s about your well-being.

So, here’s the real advice: If you feel this way, talk to a professional. If you’re feeling burned out or struggling to pull yourself out of it, a therapist, coach, or counselor can help you figure out what’s going on and what to do next. You don’t have to power through alone.

The Effort Is Worth It

You have to be intentional about mentally disconnecting from work. And it will take time and practice. But again, this isn’t about following some rigid checklist. You don’t need to do all of these things. Try a couple, see what works, and adjust as needed.

For business owners, this can feel even harder. When everything falls on you, stepping away can seem impossible. But protecting your time isn’t just for your well-being; it’s also for the longevity of your work. You can’t sustain anything if you’re always running on empty.

What’s helped you mentally unplug from work? Let’s swap strategies. Your comment might inspire someone else. 💚 And sign up for our newsletter, Making it Brighter, for more remote work tips.