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7 Tips On Turning Off Work Mode When You’re Not At Work

7 Tips On Turning Off Work Mode When You’re Not At Work

Technology is great at keeping you connected to anything and everything in your life—except when it keeps you connected to the office. You can get in touch with your co-workers or access office files 24 hours a day, which can be detrimental to your social and family lives. Thankfully, there are some simple tips to help you untether yourself and make sure you’re turning off work mode when you’re not at work. Here are seven of them:

1. Don’t bring work home with you.

It sounds simple, but it’s often the hardest thing to do. Don’t bring home that file you didn’t get to at the office. You might think you’ll just glance over it, but in reality you’ll get sucked back into work mode while on family time. “One minute” turns into “I’m almost done!” and before you know it, your evening is shot. If you can’t tackle your entire workload at the office, let those remaining tasks roll over on tomorrow’s “To Do” list.

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2. Say, “No,” to after hours work commitments.

If your boss comes by at 4:45pm and asks you to stay late, don’t be afraid to say, “No.” You might feel like you’re letting down the team or putting your job on the line, but even the sternest boss knows that your family comes first. Don’t be seen as a pushover, or you’ll never have any free time again! Likewise, don’t feel pressured to go out for drinks at quittin’ time, or show your face at a birthday party for a co-worker whose name you don’t remember.

3. Schedule activities for quitting time.

Is there a gym membership burning a hole in your wallet? Use it! Go at 5pm every day. This will help you keep your New Year’s resolution of getting in shape, as well as ensuring you leave the office on time every day. Clock out on time to be sure you get to the post office before it closes, or to buy your groceries before late in the evening.

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4. Stay off of your computer.

Even if you enjoy spending your free time on the computer or surfing the web, it’s too easy to slip back into work mode once you find yourself sitting at a desk in front of a screen again. If you must get online after work hours, try to keep a list of things you need to look up or accomplish and stick to it. This will keep you from “accidentally” going back to work, but it will also prevent you from wasting your entire evening hopping from link to link.

5. Put down the cell phone and back away!

This is, without a doubt, going to be the hardest to accomplish. Your cell phone is your lifeline, with your phone contacts, calendar, To Do lists, and more. You might like to unwind at night by playing games on your phone, or exploring apps. However, your cell phone also has access to your email and work contacts. You might think you’ll just check to see if a reply has come through to your important email, or that you’ll call a co-worker just to chat. But it’s too easy to slip back into work mode this way. Try to put your phone away as soon as you get home from work, and forget about it until the next morning.

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6. Find something you like to do.

If you know you’re going to have a lot of trouble staying away from your phone and computer, find a new hobby you’ll enjoy. Having something non-technological to do in your free time will make it easier to stay away from work. Or is there an old hobby you haven’t had time for lately? Do you miss knitting blankets for your nieces and nephews? Baking is a relaxing hobby that gives you gifts to share with others. Maybe you used to read several books a month—why not go by the library and pick up some new titles?

7. Spend more time with your family.

Last but certainly not least: spend time with your loved ones! All of these tips leave you free to do so. Leave work on time and get your errands out of the way. Step back from your phone and computer. Once you get home, be completely available to your family. Cook dinner together and then sit down at the table to share your days. Find a hobby adults and children can have fun with. Have family movie nights complete with popcorn and candy. Once you distance yourself from your work life, you’ll have countless ideas of activities to do with your family—and plenty of time to do it!

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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