“How to Stop Bringing Work Stress Home and Truly Switch Off”

It is very common to blur the lines between work and home, especially in education and leadership.

You close your laptop.

You walk out the door.

But your mind?

It’s still at work.

You replay the conversation that didn’t go as planned, the meeting that ran too long, or the email you still haven’t answered. Your body might be home, but your head is still in work mode.

If that sounds familiar, you’re not alone. Many of us, especially in people-focused roles like education and leadership, find it incredibly hard to switch off. Our work doesn’t just live on our desks, it lives in our heads and when kids are involved, in our hearts.

The good news? You can train yourself to create healthier boundaries and truly transition from work to home. It doesn’t happen through willpower — it happens through awareness and small, intentional habits.

Why It’s So Hard to Switch Off

Our brains aren’t built with a ‘power down’ button. When you’re used to solving problems, supporting others, or managing constant demands, such as young children, your nervous system learns to stay on high alert.  

In education and leadership, this often means carrying the emotions and stories of others long after the day is done. You might stop working, but your mind is still processing, replaying that conversation with a student, thinking about a parent meeting, or wondering if you did enough.

Without deliberate boundaries, it’s easy for work energy to bleed into home life affecting your rest, relationships, and ability to recharge.

The Cost of Carrying Work Home

When your brain ‘stays on,’ your body follows. You might notice:

• Poor sleep because you’re mentally thinking about tomorrow’s to-do list.

• Irritability or low patience with the people you care about most.

• A constant hum of tension and/or anxiety that never quite lets you feel settled.

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This isn’t a sign of weakness, it’s simply a sign that your nervous system hasn’t had a chance to reset. To protect your energy and show up fully (both at work and at home), you need intentional transitions.

Here are Five Simple Ways to Leave Work at Work

1. Create a Transition Ritual

Your brain needs cues to know one part of the day has ended and another has begun. Try a short walk after work, a few minutes of mindful breathing in your car, or listening to a calming playlist on the drive home. Small rituals signal, "It's time to shift gears.” A colleague I work with uses a landmark on her drive home from work.  Once she drives past this mark, she reminds herself to switch from work to home.

2. Write Out Your ‘To-Do List for the Next Day Before You Leave

Instead of mentally carrying unfinished tasks home, write them down. List what’s complete and what can wait until tomorrow. This simple act reassures your brain that nothing will be forgotten  and you can rest easier knowing it’s all captured.  I like to pursue my master list and select my top 3 priorities for the following day.  I write them on a note and put it somewhere I can see it when I arrive at work the following day.

3. Use a Physical Cue

Close your laptop. Tidy your desk. Turn off notifications. A physical action helps your mind register that work time has ended. Some people even change clothes or light a candle when they get home,  a small sensory signal that says, “I’m off duty.  Personally, I love heading out for a brisk walk.

4. Set Emotional Boundaries

If you’re a leader or teacher, you care deeply. Remind yourself:

“I can care about my team and still protect my peace.” “I can support others without carrying their emotions home.”

It’s not detachment; it’s emotional clarity.

5. Build an Arrival Ritual at Home

Before walking through your front door, pause. Take a deep breath.

Intentionally shift focus from “doing” to being.

Ask yourself, “How do I want to feel as I walk in?” — then bring that energy with you. This mindful pause creates space for presence and peace.

A Mindful Reframe

Rather than chasing “work-life balance” — which is impossible, and a term I don’t like using, try aiming for work-life presence.

When you’re at work, be fully there.

When you’re home, be fully here.

Your energy follows your attention. By building simple, consistent rituals, you teach your mind and body to feel safe enough to let go.

You don’t have to be perfect at it,  you just have to start noticing when work energy follows you home… and gently invite it to stay where it belongs.