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Stress management


HOW TO FORGET ABOUT WORK WHEN YOU’RE NOT WORKING

You need a plan.
by
 * Art Markman

by
 * Art Markman

August 25, 2017
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Summary.    Most of us know there are benefits to getting away from work, that
we need time to recharge each day in order to be able to sustain our attention
in the office. The hard part is doing it. Even if you do go home at a decent
hour, you may find yourself reading one...more
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When was the last time you got away from work?

I mean truly got away from it: didn’t think about it, didn’t worry about it,
didn’t have a to-do list rattling around in your brain.

Most of us know there are benefits to getting away from work. We know we need
time to recharge each day in order to be able to sustain our attention in the
office. We know time away from complex problems allows us to find a fresh
perspective. We know if we work too many long days in a row we’ll find ourselves
doing what I affectionately call “fake work” — sitting at our desks without
actually accomplishing anything.

The hard part is that while you may agree with all of these benefits of getting
away from your work, you may still have trouble doing it. Even if you do go home
at a decent hour in the evening, you may find yourself reading one last report.
When you travel for a few days, you may still be attached to your email. When
you wake up early in the morning, or lie awake at night, you might find your
brain sorting through a long list of work tasks. I have even known people who
have had dreams about problems they are facing at work.

YOU AND YOUR TEAM SERIES


TIME OFF

 * 5 RULES FOR A VACATION THAT’S TRULY WORTH IT
   
    * Claudio Fernández-Aráoz
   
   WHAT ONE COMPANY LEARNED FROM FORCING EMPLOYEES TO USE THEIR VACATION TIME
   
    * Neil Pasricha and Shashank Nigam
   
   HOW TO NEGOTIATE FOR VACATION TIME
   
    * Deborah M. Kolb and Sharon M. Brady

When we can’t let go of work while we’re out of the office, we don’t get to
enjoy the benefits of time away. To wean yourself off work — and unwanted
thoughts of work — you can use a combination of new habits and lessons from
cognitive behavioral therapy. Here’s how.

For HBR Subscribers
How to Take a Vacation
Get over your anxiety about getting away. These articles will help you plan
for—and enjoy—your much-needed break.
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Focus on what you’ll do instead. Many people fail to change their behavior
because they focus on what they are not going to do rather than on actions they
will take instead. Setting the goal not to work (or think about work) when you
are away from the office starts with the presumption that you will stop yourself
every time you are tempted to do something work-related.

Negative goals like this — where you focus on actions you will no longer take —
tend to fail for two reasons. First, your habit system only learns a new habit
when you perform an action, not when you don’t. So you cannot create a habit to
avoid an action. Second, when you set negative goals, you have to constantly be
vigilant about your behavior. Otherwise, you will end up doing the thing you are
trying to avoid.

Instead, you need to focus on what you are going to do instead of working.
Create a plan for your time away from work — whether it is an evening out of the
office or time on vacation. You need a specific plan, or you will return to your
habits and re-engage with work when you should be away from it. The plan should
focus on the activities you are going to perform instead of working.

For example, you might set up a personal training session for 5:30 PM at a gym
near your office a couple of nights a week. Or you might tell your spouse that
you’ll pick up the kids at daycare. Or start volunteering at a local charity on
the weekends. You can even do some personal development. Sign up for a class to
learn a new language. Take up a musical instrument. Start painting. All of these
activities will limit the time you have for work, and replace work with other
pursuits.

Sometimes, though, your downtime may still be interrupted by intrusive thoughts
about work. In this case, you want to be prepared so that you don’t keep
ruminating about upcoming work. (Ruminating is a great word, by the way; it
comes from the word for cows chewing their cud.)

There are two ways to deal with intrusive thoughts. One is to have a plan to
occupy your mind at the ready: Read a novel, do a crossword puzzle, or phone a
friend. However, there are times when there is something about work that really
is bugging you. In that case, keep a notebook handy. Set a timer for 10 minutes
and write down whatever is bothering you. It is often helpful to get the things
that are bothering you outside of yourself. This is particularly true when the
thoughts you are having about work reflect anxieties rather than simply the
tasks you have to perform when you get back.

Change your environment to support your new behavior and discourage the old
one. A smoker doesn’t try to quit smoking while leaving a large carton of
cigarettes in their pantry. Similarly, someone trying to set healthier work-life
boundaries doesn’t leave their phone and computer on all the time.

Yes, I am suggesting you actually turn your devices off. All the way off! A
great way to manage the temptation to work when you are away from the office is
to make it hard to do that work. If you have to switch your phone back on to
check it, you might think twice before doing it.

You can also use the environment to help you if you often ruminate about work.
Set up a space at home that you will never use to work. It could be a room, but
it might also be a corner somewhere. Put a chair there (or a mat or a pillow).
Use it as a place where you will engage in nonwork activities, like reading or
yoga. The more that you associate this spot with things that do not involve
work, the easier it will be to use this area to get away from work thoughts.

As part of creating this new, healthier environment, engage other people to help
you. Ask your friends and family members to help you stay away from work. Give
them permission to remind you to put your phone away (and don’t get annoyed with
them when they do). Find activities you can do with them that prevent you from
working and that distract you from work-related thoughts.

Step away from work — and watch disaster not strike. Even if you do create these
plans and an environment conducive to seeing them through, you still need to be
willing to disconnect from work for a period of time. That can be
anxiety-provoking. After all, you might miss an important email; something could
go wrong; important work might be done badly or not done at all.

This is where a lesson from cognitive behavioral therapies may help. Studies
suggest that a great way to reduce anxiety is to expose yourself to the scary
situation, and gradually learn that the situation is not actually threatening.

If your problem is that you’re constantly worried about missing an important
email, go a night without checking your email — and discover that all of the
work you need to do is still there in the morning. Then expand the amount of
time you leave your email unchecked. Try to get through an entire day of the
weekend without checking. Then — gasp! — an entire weekend. You may find that
many people manage to answer their own questions if you don’t get back to them
right away. On top of that, you will return to work with more energy and better
ideas because you took some time off.

New!
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leadership training helps you hone your skills with courses like Stress
Management. Earn badges to share on LinkedIn and your resume. Access more than
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MORE FROM THE AUTHOR

 * BRING YOUR BRAIN TO WORK: USING COGNITIVE SCIENCE TO GET A JOB, DO IT WELL,
   AND ADVANCE YOUR CAREER
   
   Book
   Buy Now

Read more on Stress management or related topic Work-life balance
 * Art Markman, PhD, is the Annabel Irion Worsham Centennial Professor of
   Psychology and Marketing at the University of Texas at Austin and founding
   director of the program in the Human Dimensions of Organizations. He has
   written over 150 scholarly papers on topics including reasoning,
   decision-making, and motivation. His most recent book is Bring Your Brain to
   Work: Using Cognitive Science to Get a Job, Do it Well, and Advance Your
   Career (HBR Press).

 * Tweet
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 * Share
 * Annotate
 * Save
 * Get PDF
 * Buy Copies
 * Print

New!
HBR Learning
Stress Management Course
Accelerate your career with Harvard ManageMentor®. HBR Learning’s online
leadership training helps you hone your skills with courses like Stress
Management. Earn badges to share on LinkedIn and your resume. Access more than
40 courses trusted by Fortune 500 companies.
How to build resilience at work.
Start Course
Learn More & See All Courses

Read more on Stress management or related topic Work-life balance



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