By Malynn Kuangparichat, Psy.D., J.D.

Here’s how I used to switch from work mode to family mode and vice versa when I first started my private therapy practice here in Kennett Square. I’d keep all my windows and tabs open on my work computer, feeling like I hadn’t quite done “enough,” and start the next day completing random tasks from the day before. I felt like I was barely keeping my head above water and could never “keep up” with my daily work tasks.

When I tried to transition into family mode after work, I found that my list of work to-do’s would be spinning in my mind, I would work randomly late into the night checking emails, and I would feel guilty for thinking about work and couldn’t fully enjoy spending time with my husband and my kids. 

My transition from work to family felt incongruent and everything felt muddled together.

All in all, I felt stretched thin both at work and at home, and couldn’t fully enjoy being with my family even though one benefit to starting my own private practice was to have control of my schedule so I can be there for my family.

I care deeply about serving our communities in Chester County with high-quality mental health services, and I also care deeply about spending time with my family. How could I make my two passions fit together?

Over the years, I realized the toll it was taking on myself and my family.

This is when I started creating an end of workday routine or ritual that would help me successfully switch from work mode to family mode.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. –Artistotle

When I’m done with clients for the day, I like to check on my plants before leaving the office. While driving home, I eat an apple. When I get home, I change out of my work clothes and wash my face. Depending on the time and season, I’ll go outside and play with my kids, such as throw the baseball, skateboard, or ride bikes. Other times, we’ll sit on the couch and watch game shows.

Because I now have a structured routine to close out my work day, I can be more present both at work and with my family, enjoy rest and relaxation without the guilt, and more easily make that mental switch from work mode to family mode. 

Overall, an end of day work to home routine improved my mental health and emotional well-being because I was able to enjoy time with my family without the guilt and self-directed pressure.

How to Effectively Close Out Your Work Day

Even if you work from home, you can adopt an end of work day routine that allows you to mentally switch from work to family.

So here’s what you can do to create an effective closeout work routine.

Set an Intention

First, decide a consistent time to close out work every day. Whether you have a 9-5 or have a more fluid schedule or work from home, set a time to end work at that time every day. If your work day ends at different times on certain days of the week due to your kids’ activities and schedules, then set a time for the different days. 

Once you set an intention, write it down using this prompt:

“I will end my work day at [TIME] every day.”

Setting an exact time will be your cue to follow through with your end of work day plan. 

You can also set an action to cue your end of work day routine, such as making an introduction for a colleague. Whatever action you choose, make sure it’s easy to do. Also make it something that benefits someone else because it will help you end your workday on a positive note.

You can use this prompt to help you follow through with your routine:

“After I make an introduction for a colleague, I will start my end of work day ritual.”

Reflect on Your Work Day

Take some time to close out your work day by reflecting on what worked and what didn’t work. You can go through your to do list and see what you did or didn’t accomplish for the day. In this way, you’ll be able to test and tweak and find ways that help your productivity for the next day. 

Plan For the Next Work Day

Once you reflect on your day, you can plan for the next work day. You can prioritize and create your to do list for the next day. As a helpful tip, you can consider starting with 1 easy task for the day to get momentum going. You can also start the day with the most important task for the day so you don’t push it off to a point where you no longer have time to accomplish the task later in the day.

And speaking of task avoidance, notice what task you keep putting off and reflect on why you’re avoiding that task. Once you figure out why it’s making you uncomfortable, you can identify 1 easy step to help you get started with that task or split the task into 2 or more smaller tasks to make it feel more manageable.

Organize Your Work Space

Studies have shown that clutter increases stress and anxiety, so it’s important to maintain an organized space, both physically and digitally. Take time to clean up your work space so you feel at peace when you enter your space the next day. Additionally, close out windows and tabs on your work computer and keep one window visible or open that you’d like to start your day with so you’re more likely to get that task done without getting distracted or side-tracked by other windows or tabs.

Examples to Transition from Work Mode to Home Mode

Now that you’ve got your work day settled and closed out, you can create rituals to transition from work mode to home mode. These are examples of routines and transition rituals for work to home, ranging from visual to tactile to auditory, that can help you successfully make the mental switch.

Just like professional athletes have before and after rituals to put themselves into a certain mindset, you can create rituals that successfully transition you mentally from work to home.

Change Your Clothes

Have a set of work clothes and home clothes so you can easily switch clothes to cue yourself from work to home.

Take a Shower

Imagine yourself washing away all your worries and cares from the work day while taking a shower, and step out into family mode. The bathroom is also an easy-to-notice boundary that signals to your family that you’re in your end of work day routine.

Stretch or Yoga

Take 10 minutes to stretch, or do a quick guided yoga stretching session. Another benefit of stretching and yoga is having time to practice mindfulness which is shown to improve your mood and put you in the present moment.

Listen to a Playlist

Create an end of work day song or playlist that you will cue you to switch from work to home mode. If you’re more into podcasts or radio shows, find one show to listen to that will help you transition. Personally, I love listening to Conan O’Brien Needs a Friend podcast which is funny but down-to-earth.

Take Your Dog For a Walk

Go out for a quick walk with your dog, or head out on your own for a quick 7 minute walk. You can map out a route that you can do in a specific amount of time or that will have you pass by your favorite tree or home. Having a specific route makes it easier for you to follow through with the task because it doesn’t take any extra mental effort.

Call a Friend

To help you transition from work to home, have a list of a few friends or family members you can call at the end of your work day that would also brighten up your day. You can keep it as a quick check in call, and you can even let them know this is a part of your end of day work ritual so they understand the purpose and expectations of a short call.

Quick Tips For a Successful Work to Home Routine

Just like starting a new habit at the beginning of the year, you may find it challenging to consistently follow through with a new routine. I suggest you start with 1 new ritual and after you’re able to successfully implement that ritual for a week or more, then add another new ritual to the end of day work routine. 

And if you’re a high-achiever, it’s okay to only have one or two rituals (it doesn’t need to be a long list of rituals) to help you make your transition from work to home.

Besides adding on rituals gradually, you can hold yourself accountable with your new end of work day routine by sharing it with a friend, colleague, or accountability group. Saying it aloud to others or writing it down for yourself could be all you need to get going on your new work to home routine.

Transitioning From Work to Home For Your Mental Health and Well-Being

Creating a simple yet effective routine from work to home can boost your productivity, improve your mood, and help you be present in both your work and family life, respectively. 

In my own work, I’ve found that I’m better able to serve my clients, manage my team, and consistently produce high-quality evaluations and reports to create the best fit treatment plans for our therapy clients. And at home, I can not only enjoy time with my kids more, without work taking up my mental and emotional space during family time, but I can be a model for my 3 children the importance of work-life balance.

If you’re feeling resentful, overwhelmed, or dissatisfied in your work and at home, then reach out to your local mental health practitioner and therapist. At Chester County Well-Being (CCWB), we’re here to empower your well-being so you can feel at peace at work and home, and joyfully spend time with your family.

More Resources

Atomic Habits by James Clear

*Disclaimer: The contents of this blog does not constitute a clinical relationship or replace the need for professional services. 

Contact Us

Here at CCWB, we value our clients and acknowledge the courage it takes to seek professional mental health support.

Chester County Well-Being (CCWB) provides a range of mental health services to ensure we meet our community’s needs. We serve individuals, couples, and families in the Chester County area. Reach out to us here.

Our specializations include:

• Work and Career issues
• Stress Management
• Therapy for Depression and Anxiety
• Family Counseling
• Parenting Support
• Couples Counseling
• Conflict Resolution
• AD/HD
• Grief Counseling
• Addiction & Recovery

Teletherapy

All our clinicians provide safe and secure teletherapy sessions to anyone residing in PA. Additionally, we provide telehealth options for residents of other states, depending on the clinician. Simply head to our About Us page, and click each clinician’s “read more” tab for telehealth details.

Telepsychology services are provided by Dr. Kuangparichat and Dr. Stern to clients who reside in a state that participates in PSYPACT. Find out if your state is on the list of participating states HERE.

Follow Us

You can learn more about self-care, self-compassion, and mental health insights by following us on Facebook and Instagram.

About the Authors

Malynn Kuangparichat, Psy.D., J.D. is founder and psychologist at Chester County Well-Being.  

She has a collaborative approach that results in highly tailored evaluations intended to meet her clients’ unique needs. She focuses on an individual’s strengths, which are integrated in the practical, personalized recommendations identified by the findings of an evaluation. 

In her free time, she enjoys running, spending time with family and friends, and getting ice cream or doughnuts from the local shops.