Staying Present: How to Leave Work at Work

11 May 2025

Let’s face it, the modern world doesn’t just blur the line between work and home—it practically erases it. Between constant emails, Slack notifications, and the endless pressure to “stay productive,” leaving work at work feels more like a pipe dream than an achievable goal. But here’s the truth: if you're not intentional about drawing that line, you’ll find yourself working 24/7 without even realizing it. And that’s not just bad for your personal life—it can also wreak havoc on your mental health.

So, if you’re tired of feeling like work has taken over your life (and trust me, you’re not alone), let’s chat about how to fix that. Spoiler alert: it’s less about “doing it all” and more about showing up for the things (and people) that truly matter.

Why It’s So Hard to Leave Work at Work

Be honest: how often do you check your emails after hours? Or mentally replay a conversation with your boss while you’re trying to wind down? You’re not crazy—this is completely normal. That’s because we live in a culture that glorifies the hustle. The more hours you put in, the more “dedicated” you seem. But let’s call it what it is: exhausting.

We’ve also got technology to blame (a little). Your smartphone, for example, makes it ridiculously easy to stay plugged in. One notification and suddenly, you're back in work mode even if it's 9 PM. And don’t even get me started on the guilt. You know, that nagging feeling that if you don’t respond right away, something will fall apart. Sound familiar?

It’s no wonder we struggle to turn it all off. But here’s the good news—you can absolutely reclaim your time without sacrificing your career.

Steps to Leave Work at Work

1. Set Clear Boundaries

If you’re always available, guess what? People will always expect you to be available. The key here is setting firm (but polite) boundaries. For example, communicate your working hours to your team, and stick to them.
- Have a colleague who loves emailing at midnight? Let them know you’ll get back to them in the morning unless it’s an emergency.
- Boss keeps calling after dinner? Gently remind them, “I’ll be happy to discuss this during office hours.”

Pro Tip: Set up an automatic email reply for after hours saying something like, “Thanks for reaching out! I’ll get back to you during my working hours.” It’s polite but gets the point across.

2. Create an End-of-Work Routine

One of the reasons work lingers in our minds is because we never officially “end” the day. That’s where an end-of-work routine can be a game-changer.
- Start by tidying up your desk. A clean workspace signals that the day is done.
- Review tomorrow’s to-do list so you’re not spinning out about unfinished tasks.
- Close your laptop—physically close it. This small action creates a clear transition between work and home.

It’s like turning off a light switch. Once it’s off, you’re done for the day.

3. Ditch the Phone (at Least for a Bit)

Don’t shoot the messenger, but your phone is probably one of the biggest barriers to staying present at home. Those constant pings? They prevent you from fully focusing on your family, your hobbies, and yourself. And guess what? Most of them can wait.

Try this: when you’re done with work, put your phone in another room—on silent. Or, if that feels too extreme, turn off work-related notifications after a certain time. You’d be surprised how freeing it is to have one uninterrupted evening.

4. Practice Being Present

Let’s zoom out for a second. The real problem isn’t just taking work home—it’s letting work live in your head rent-free. The key to breaking this habit? Practicing mindfulness.

Look, I get it. Mindfulness might sound like one of those buzzwords that’s easier said than done. But hear me out. Even simple actions can make a massive difference.
- When you’re playing with your kids, actually play with your kids. Resist the urge to scroll through TikTok or check emails “real quick.”
- Eating dinner with your family? Put all screens away and really engage in the conversation.

Think of mindfulness like a muscle—it gets stronger the more you use it.

5. Learn to Say “No”

Here’s the thing: You can’t do everything. And more importantly, you shouldn’t do everything. Saying “no” isn’t rude; it’s necessary.
- If a coworker asks you to stay late and it’s not urgent, politely decline.
- If a manager assigns an unrealistic deadline, don’t be afraid to have an honest conversation.

Look, boundaries are like fences—they protect your time and energy. And trust me, people will respect them once you set them.

6. Embrace the Power of Hobbies

When was the last time you did something just for fun? Hobbies aren’t just a way to pass the time—they’re a way to disconnect from work and reconnect with yourself. Whether it’s painting, gardening, baking, or binge-watching your favorite show, make time for the things that light you up.

This doesn’t just keep your work-life balance in check; it also makes you a happier, more fulfilled person.

7. Remind Yourself Why It Matters

At the end of the day, staying present isn’t just about leaving work behind—it’s about making space for what’s truly important. Ask yourself: what do you want to remember 10 years from now? Late-night emails or family game nights?

I know it sounds a little cheesy, but keeping your “why” in mind makes it so much easier to disconnect. Whether it’s spending quality time with your kids, focusing on your mental health, or just enjoying a quiet moment, don’t let work steal those precious opportunities.

The Benefits of Leaving Work at Work

Let’s flip the script for a second. Rather than focusing on what you’re losing by disengaging from work, think about what you’re gaining:
- Better Mental Health: Stress and burnout don’t just disappear—they build over time. But when you set boundaries, you give your mind a chance to rest and recharge.
- Stronger Relationships: Whether it’s your partner, your kids, or even your friends, being fully present builds deeper, more meaningful connections.
- Increased Productivity: Believe it or not, taking breaks can actually make you more productive. Why? Because you’re less likely to feel overwhelmed and more likely to approach tasks with fresh energy.

So, the next time work starts creeping into your personal life, remember what you stand to gain by stepping away.

Final Thoughts

Finding balance isn’t about being perfect—it’s about being intentional. And let’s be real, there will always be days when work spills over into your personal time. The key is not letting it become the norm. By setting boundaries, creating routines, and focusing on what truly matters, you can reclaim your evenings, your weekends, and your sanity.

Remember, your time is valuable. Don’t let work take more than its fair share.