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These tips to adopt to disconnect from work and avoid burnout

Discover the advice of Adrien Chignard, work psychologist and founder of Sens & Cohérence:

“You should not try to disconnect from your work. We must seek to connect more to things that we like. It will immediately calm us down,” explains Adrien Chignard, work psychologist and founder of Sens & Cohérence. When we regularly check our emails, when we solve “just a quick little problem” outside of our working hours, it is a sign that we cannot disconnect. However, it is important to get away from work in the evenings and on weekends to rest better and avoid impacting our mental health.

Empty your mental load before leaving

“The mental load is the consequence either of not finishing, or of finishing but not with the right degree of quality” defines Adrien Chignard. He advises setting aside 2 or 3 hours on Friday “in order to focus your attention sustainably for a relatively long time to finish a quality job”. He also strongly recommends not looking at your emails an hour before leaving so as not to follow up on obligations and therefore ruminate over the weekend on what you haven’t been able to read or settle because of last-minute emails. The goal is to be able to leave serenely in rest.

Occupy time outside of work

For the occupational psychologist, having both a full professional and personal life helps to find the right balance. “To occupy our free time, we will try to recharge our batteries and not to rest. To rest is to sleep and we all need that. Recharging one’s batteries means acting in line with our values, in line with our needs” specifies Adrien Chignard. It is recommended to find activities that make us happy and that make us think about something other than work. If we remain without specific activity, the risk is to continue to dwell on the work. “Human beings are a social species that need each other. If we do activities on the weekend, we might as well do it with other people,” he continues.

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To read

Discover good at your job (ed. De Boeck Supérieur) by Adrien Chignard

Don’t be afraid to miss information

“Sometimes we will have FOMO, Fear Of Missing Out, that is to say the fear of missing information and therefore we will try to connect to our emails, to our professional networks… No guilt if that suits you. arrived. We’ve already cracked, no need for a double punishment ”explains Adrien Chignard. In order not to crack, we can put time limits on our phone, block notifications, put a code to access applications. This last point is useful, because it makes it more difficult to access your emails and therefore leads us to realize that we are cracking up… and therefore to stop in time!

Organize your time with colleagues

Taking time to organize your time with that of our colleagues can be a solution to be more efficient at work, so better finish what you have to do and finally go on weekends more serene. “If we create a collective norm with our colleagues where we organize times of concentration and times when we work together, it will be the social bond that will free us and not the emails that will chain us says the founder of Sens & Cohérence. “It’s also possible when you work alone. For example, when you work in coworking spaces, you often have a social network around you, you can try to structure your time around that”.

For further

==> Burn-out: 4 ways to protect yourself

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