How To Separate Your Workday From Nighttime While Working From Home

So, in the name of the faux commute, I combed through the mbg archives for ideas on how to mentally "leave" work at the end of every day and get into nighttime mode quicker than a ride on the F train:

In the absence of other wind-down cues, we're more likely to latch onto physical objects that we associate with relaxation. While having a drink after work is certainly one way to mentally check out of the office, if you're abstaining, you could find another beverage that is similarly calming in your mind. Maybe it's a warm cup of tea in a variety that you wouldn't usually drink during the day, like chamomile, hawthorn, or lavender. When done daily, the habit of sipping your brew can become a ritual that signals that the workday has passed.

This idea came from a conversation I had with intuitive counselor and sacred space designer Elana Kilkenny, who has been doing it as a way to signal to her family that the dining room table is now officially being used as a dinner zone and not a desk. It's a simple, smell-good way to change the function of your space from productivity to relaxation. I'm starting my little nighttime collection with clean-burning candles in calming scents like lavender, jasmine, and sandalwood.

Think of it as commuting but with no public transport required. The key here is to head out with your phone off or tucked into your pocket so you can give your neighborhood your full attention. Seek out quieter, greener spaces when you can, as research suggests that walking through nature might reduce the brain's tendency to ruminate1, or replay negative thoughts over and over again—as it is wont to do after a busy workday.

A good stretching session is always welcome but especially after a long day of sitting. A recent study published in the Journal of Physical Activity and Health found that stretching can also help reduce stiffness in the arteries and keep blood pressure under control ("when you stretch your muscles, you're also stretching all the blood vessels that feed into the muscle, including all the arteries," lead author Phil Chilibeck, Ph.D., explains) making it a super healthy practice to do daily. Movement of any kind can also help guide the attention out of the mind and into the body, providing a chance to find presence after a hectic day.

Energy worker Marci Baron shared this visualization with mbg back in 2019, but it's tailor-made for COVID times. During days when you can't leave your computer behind at the office, this simple little ritual is a way to keep yourself from carrying work in the evening: "First, stand up from your personal workspace—wherever it may be—and take a deep breath. Set the intention to leave the energy of your day there. Select an object, such as a coffee cup, a file, or a computer, where you can store the energy of the day. Imagine all of the events of the day flowing out of your body and into the object where it will stay safe for you until tomorrow."

Consider this another reason to try your hand at a new nightly hobby: cooking, knitting, doing puzzles... All of the quarantine's tried-and-trues have the added benefit of providing tactile feedback that can help us disengage from mental worries.