Exercise has long been linked to positive mental health and social outcomes, but not all exercise will help you unwind. Whether it’s a game of tennis, pickleball, netball or cricket, an activity that gets you moving but also requires your full attention is an ideal way to put work on the mental backburner.
“Physical activity is a fantastic antidote to work stress, but find something that requires you to concentrate as well,” Burgess says.
Working out on your own at the gym won’t necessarily have the same effect.
“Doing something physical is great, but I also see people setting up their laptops at the gym while they’re on the treadmill,” she says.
Playing a team sport requires concentration, as well as bringing social benefits.Credit: Getty Images
Find a hobby
Had enough of being a “team player” in the office all week? Create your own world by taking up a new hobby, or doubling down on something that already brings you joy. There’s a reason why creative activities exploded during COVID lockdowns. Recent studies reveal the mental health benefits of pursuing creative activities include improving mood and self-esteem through accomplished tasks. They also require focus, diverting your attention from work-related issues.
Do a short course
Don’t know where to start with a new hobby? Enrol in a short course. Whether it’s a single day course in floristry, learning basic DIY or carpentry skills, having a go at life drawing over a number of weeks or taking up a new language, there’s a range of courses available through private providers and community colleges. Learning new skills forges new pathways in the brain, encouraging neuroplasticity, and will leave little room for work worries. Enrolment (and the fee you’ll inevitably pay) can also create a level of accountability, urging you on to turn up each week.
Make a date
We all know catching up with friends is fun, but on the weekends, it’s also an opportunity to engage with your wider social circle, whether it’s a platonic or romantic interaction. While it can feel good to unload about work worries, Burgess says it is often better to shift the conversation to the person you’re with to get out of your own head.
“Talk to a friend about their world instead,” she says.
Meeting up with a friend for coffee at the weekend is a good opportunity to forget about work.Credit: iStock
Listen and watch – but not your phone
If you prefer your own company, or you simply don’t have the time to commit, carve out some space in your head with a good movie or an engaging podcast. It’s a short-term measure to stop unwanted thoughts about work creeping in, to be sure, but it may be enough to break the cycle of unwanted thoughts. Go see a film, listen to a history podcast while you do the housework, put on some music and dance around the house – whatever floats your boat. Just stay off your phone.
“Turn on the television if you want, but don’t scroll social media because you lose so much time,” Burgess says.
Make long-term plans
If you are thinking about work on the weekend, it could be a sign you’re feeling overwhelmed and you might need a holiday. Making long-term plans, whether it is researching a trip, investigating further study or exploring retirement options, will not only give you something practical to do in your time off but can also make you feel more in control of your life and put your current work environment into perspective.
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In the end, if you are always spending your free time thinking about work, it might be time to talk to your manager or HR about strategies for managing your workload. Taking time for yourself is not only a benefit to you, but also to the business you work for via improved productivity. Whatever you do, Burgess says you should avoid the temptation to fire up the laptop and do a couple of hours’ work, especially at the end of a long week.
“Don’t try to push through,” she says. “You can spend that extra hour working on a carefully crafted email at the end of the day and come back the next morning only to realise that what you thought was so eloquently written is far from perfect.
“You need to set boundaries for yourself to stop bringing work home.”
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