How Work-From-Home Professionals Can Successfully Unplug from Their Jobs and Prioritize Self-Care

The convenience of working from home is undeniable—there’s no commute, greater flexibility, and the comfort of being in your own space. However, as work-from-home professionals, the line between professional and personal life can often become blurred. Many work-from-home professionals find themselves answering emails late at night, working through weekends, or neglecting their mental and physical well-being, sacrificing their self-care in the name of productivity. If you’re a work-from-home professional, it is possible to achieve professional success while also taking care of yourself. Here are five actionable strategies to help you unplug from your job and make self-care a priority.

1. Establish Clear Work Hours and Stick to Them

One of the most effective ways to "unplug" is by setting clear boundaries around your work hours. Without a commute or set office hours, it’s easy to slip into the habit of working late into the night or answering emails during the weekend. This not only encroaches on your personal time but can lead to burnout over time.

Action Steps:

• Set a Start and End Time: Decide when your workday begins and ends each day. Stick to these times as consistently as possible. Depending on your job and role, you might decide to follow traditional office-hours or you might create a unique schedule tailored to your personal needs. Regardless of how you structure this, ensure that you’re consistently holding yourself to your work-hour boundaries. 

• Communicate Your Boundaries: Let your colleagues and clients know when you're available and when you're not. Set expectations so they understand that after hours, you're unavailable for work-related matters.

• Use Tools to Help: Consider using an app that helps you track your work hours or set an alarm to signal when it’s time to wind down work for the day.

2. Create a Dedicated Workspace

A key challenge for work-from-home professionals is the lack of physical separation between work and personal space. When your office is just steps away from your kitchen or living room, it’s easy to mentally remain “at work” even after hours. Creating a dedicated workspace can help you physically and mentally separate the two.

Action Steps:

• Designate a Work Zone: If possible, set up a workspace that’s separate from the areas where you relax, like your bedroom or living room. It doesn’t have to be a full office, but having a clear distinction between “work” and “home” can help you switch off when the workday ends.

• Eat Meals Away from your Work Zone: When taking your lunch break be sure to step away from your desk, to create separation from your work space. Ex: go outside, eat in the kitchen, etc. 

Tidy Up After Work: Before you log off, spend a few minutes tidying your workspace. This simple ritual helps signal to your brain that the workday is over and that it’s time to unwind.

3. Incorporate Regular Breaks and Movement into Your Day

Sitting at a desk for hours on end can be mentally and physically draining. Without a commute or office walks, it’s easy to get stuck in one position, which can lead to fatigue and burnout. Incorporating regular breaks and movement into your day is essential for maintaining energy levels and mental clarity.

Action Steps:

• Set Break Reminders: Use time-management techniques or even simple timers on your phone to remind you to take short breaks throughout the day. A 5-minute break every hour or two can improve your focus, mood, and overall productivity.

• Move Your Body: Whether it’s stretching, walking around your house, or doing a quick workout, movement is key. Aim for at least 15-20 minutes of physical activity consistently throughout the week. Consider a quick walk outside during your lunch break or a short yoga session in the afternoon.

Practice Deep Breathing or Meditation: Incorporating mindfulness into your breaks can help you reset, clear your mind, and reduce stress.

4. Set Boundaries Around Technology and Social Media

One of the most challenging aspects of unplugging from work is the constant pull of technology—whether it's responding to emails, checking instant messages, or scrolling through social media. The lines between personal and professional use of tech often blur, making it harder to disconnect from work when you're off the clock.

Action Steps:

• Use “Do Not Disturb” Mode: Turn off notifications on your phone and computer after work hours. Set your phone to “Do Not Disturb” mode during non-working hours, especially in the evenings or weekends, to avoid the temptation of checking work-related messages.

• Log out of Company Email and Messaging: If your role allows the flexibility to completely disconnect from work content after hours and weekends, log off of work email and messaging systems to eliminate push notifications and reduce the urge to check messages. 

• Schedule Social Media Time: Social media can be a major distraction, especially when you’re tempted to check it during breaks or after hours. Set specific times to check social media and stick to them. This will help you resist the urge to check emails or scroll endlessly after work.

Create Tech-Free Zones: Designate certain areas of your home—like your bedroom or dining room—as tech-free zones. This encourages you to fully unplug and focus on relaxation without the distraction of devices.

5. Prioritize Self-Care and Personal Time

While work is important, your well-being should always come first. Prioritizing self-care isn’t just a luxury—it’s a necessity for maintaining long-term productivity, happiness, and health. The more you invest in yourself, the better you can show up in your career.

Action Steps:

• Schedule "Me Time": Treat your personal time as seriously as you treat work meetings. Whether it's a hobby, reading, cooking a meal, or simply relaxing, schedule time for yourself each day. Even 30 minutes of uninterrupted personal time can make a significant difference in your well-being.

• Create a Self-Care Routine: Develop a routine that supports your physical and mental health. This could include activities like meditation, journaling, taking a bath, practicing gratitude, or meeting with a friend. By incorporating these practices into your day, you ensure you're nourishing both body and mind.

Engage in Offline Activities: Engage in activities that disconnect you from screens, like going for a nature walk, practicing mindfulness, or spending quality time with family or friends.

Next Steps

Successfully unplugging from your job and prioritizing self-care as a work-from-home professional requires intentional effort. Remember, taking care of yourself isn’t a luxury—it’s an investment in your long-term success and happiness. When you prioritize well-being, you’ll find that both your career and your personal life thrive.

I’m here to help you create sustainable routines that support your professional wellbeing. To learn more click here to schedule a free, no-strings attached call, where we discuss where you’re stuck and how I can help.