Establish transition routines
To help yourself transition from work mode to home mode:
- Create a routine or decompression time. Allow time for rejuvenation to recover from the emotional or physical exhaustion you may be feeling.
- Listen to something that uplifts or relaxes you on the way home to help take your mind out of work.
- Have a signal with your spouse or family member that indicates you need time before interacting with them. For example, thumbs down as you enter lets them know you had a difficult day and need a hug.
- When you get home, take the dog — or just yourself — out for a walk.
- Use meditative, grounding, or gratitude practices prior to reintegrating with your family.