Nightly Disconnect
We touched on this subject earlier in the Evening Routine lesson, but this topic is so important it deserves its own discussion. For me and many top performers, this is an absolutely critical part of our daily protocol.
With our always-on devices, it can be challenging to separate work from personal life. Many people find themselves perpetually connected, fielding emails and messages well beyond the traditional 9 to 5. The result? Burnout, stress, and a feeling of being constantly on the clock. This is where establishing a strict daily routine of disconnecting from electronics at the end of your workday comes into play. By consciously ending your workday and disconnecting from work-related devices, you not only enhance your work-life balance but also reap a multitude of other benefits.
How and Why You Should Disconnect
Shut Down Your Computer
One of the primary advantages of implementing this routine is that it allows you to mentally and physically detach from work. As your workday concludes, exit out of your email and turn off your computer. This symbolic act signifies the end of the workday, creating a clear boundary between your professional and personal life. By doing this, you create a mental buffer that helps prevent work-related thoughts from intruding into your personal time. (Plus, it’s also better for your computer’s performance.)
Put Away Your Phone
Your smartphone, which likely doubles as a work and personal device, is the most challenging to disconnect from. However, putting your phone in airplane mode, out of sight and away from your immediate reach, is a game-changer. It ensures you won't be distracted or lured back into "work mode" by late-night emails or notifications. This simple act empowers you to regain control of your evening, focus on what truly matters, and reduce the anxiety caused by the relentless ping of work-related messages. If you believe you can’t completely disconnect from your phone because you need to be available for emergency communications, you can use the Focus mode on your iPhone or Android phone to allow notifications from specific people or apps during specific times; in combination with the Opal app to block your phone’s access to specified apps or types of apps during designated times.
Focus on Family
By disconnecting from electronics at the end of your workday, you can devote quality time to your family and personal relationships. Rather than being distracted by social media, emails, and messages, you can fully engage in meaningful conversations, create memorable experiences, and strengthen your connections. This not only benefits your loved ones but also contributes to your own well-being and emotional health.
Improve Your Health
Ending your day without electronics is a priceless gift to yourself. When you allow your mind to unwind from work-related stressors, you are better equipped to recharge and prepare for the next day. This can significantly improve your overall mental health and resilience.
Improve Your Sleep Quality
Another noteworthy benefit of disconnecting from electronics is the potential to improve your sleep quality. Our electronic devices are both mentally and physically stimulating, which is the last thing you want before going to sleep. Exposure to the blue light emitted by screens in the evening suppresses your melatonin production and can disrupt your circadian rhythm and make it harder to fall asleep. By avoiding screens before bedtime, you create a conducive environment for better sleep, leaving you refreshed and energized for the day ahead.
Start Your Mornings Right
Establishing a routine of disconnecting from electronics at the end of the workday also sets the stage for a more productive and fulfilling morning. By staying unplugged, instead of immediately diving into texts, emails, online news and social media upon waking, you can prioritize your Morning Routine. This, in turn, can enhance your focus and productivity throughout the day.
Action Steps:
Test it for a week
If you find yourself resisting this idea, it’s likely that you are addicted to your phone. Break the addiction: Try it for a week and if you’re like most people, you’ll be amazed at how it improves your life. Set a specific time to end your workday and disconnect. Pick a day to start and tell your family and friends about your test so that they will support you (and possibly participate with you).
After a week of implementing this routine, assess how you feel. Pay attention to improvements in your work-life balance, relationships, stress, mindset, sleep, and overall well-being.