Shutdown Routines: How to Switch Off

Finishing work does not always mean mentally leaving it behind. You may close your laptop but continue thinking about unfinished tasks, unanswered emails or tomorrow’s priorities. This can be especially difficult when working remotely or using the same devices for work and personal activities. A shutdown routine creates a deliberate transition between the working day and personal time.

It does not need to be complicated or lengthy. A few consistent actions can help you organise unfinished work, reduce mental clutter and create healthier boundaries. This guide explains what a shutdown routine is, why switching off can be difficult and how employees and managers can make the end of the working day feel more complete.

What Is a Shutdown Routine After Work?

A shutdown routine, sometimes called a shutdown ritual, is a short sequence of actions used to bring the working day to a deliberate close.

It may involve:

• Reviewing completed work
• Recording unfinished tasks
• Choosing tomorrow’s first priority
• Closing files and browser tabs
• Clearing your workspace
• Switching off notifications
• Packing away work equipment
• Starting an after-work activity

The routine acts as a transition. It reduces the need to mentally remember every unfinished task during personal time.

A shutdown routine does not need to take 30 minutes. A consistent five-minute process may be more useful than an elaborate ritual you struggle to maintain.

It should also reflect your circumstances. An office worker may use the trip home as part of the transition, while a remote worker may need to create a clearer boundary within the home.

For further guidance, read work-life balance for remote workers.

Why Switching Off From Work Can Feel Difficult

Unfinished work can remain mentally active, particularly when you are uncertain about when or how it will be completed.

You may continue thinking about work because:

• An important task remains incomplete
• You are worried about forgetting something
• A message remains unanswered
• Your workspace is visible at home
• Notifications continue after hours
• Expectations about availability are unclear
• You are experiencing workload pressure
• Work leads directly into caring or household responsibilities

Remote and hybrid work can make this transition harder because there may be no physical commute separating work from home.

A shutdown routine cannot correct an excessive workload, unclear expectations or a workplace culture that expects constant availability. These issues may need to be discussed with a manager or addressed through workplace processes.

However, a simple routine can create a clear finishing point when the working day itself is reasonably managed.

Wisdom Wellbeing’s guide to work-life balance and time management explores how clearer boundaries may support personal and professional wellbeing.

A Practical Five-Step Shutdown Routine

Your routine should be brief enough to repeat consistently. The following five steps can be adapted to different roles and working arrangements.

Clear your physical and digital workspace

Close completed browser tabs, save important files and remove unnecessary notifications. Put away notebooks or equipment where possible.

For remote workers, packing away a laptop or switching off the monitor can help signal that the workspace is no longer active.

The goal is not to create a perfect desk. It is to leave the space organised enough to return to without carrying its visual reminders throughout the evening.

Record unfinished wor

Create one list containing:

• Incomplete tasks
• Messages requiring a response
• Approaching deadlines
• Follow-ups you have promised
• Decisions you are waiting for
• The next action for larger projects

Use specific actions. Instead of writing “work on presentation”, write “review slides one to five and send questions to the project lead”.

Choose one reliable location for the list rather than spreading tasks across emails, notebooks and sticky notes.

Plan a realistic start to tomorrow

Choose one meaningful priority, one smaller task and any fixed deadline or meeting requiring preparation.

Avoid planning every minute. An overfilled schedule may recreate the pressure you are trying to leave behind.

If a task feels overwhelming, identify the smallest useful first step. This might involve opening the document, gathering information or writing a short outline.

Wisdom Wellbeing’s guidance on resetting after demanding work periods provides further ideas for restoring sustainable routines.

Recognise what you accomplished

Busy days can make unfinished tasks seem more noticeable than completed work.

Identify something you progressed or handled well. It could involve completing part of a project, supporting a colleague, making a decision or protecting time for an important task.

This is not about forcing positivity. It provides a more balanced account of the day before you finish.

Mark the transition

Choose a simple activity that consistently signals the end of work, such as:

• Taking a short walk
• Changing clothes
• Listening to music
• Making a drink
• Exercising
• Reading
• Preparing dinner
• Calling someone you care about

Remote workers may find a brief “fake commute”, such as walking around the block, helpful.

Wisdom Wellbeing’s guide to healthy ways to manage stress offers additional ways to decompress.

How Managers Can Support Healthy Work Boundaries

Employees cannot maintain effective shutdown routines when workplace expectations consistently undermine them.

Managers can support healthier boundaries by:

• Clarifying normal working and response hours
• Avoiding unnecessary after-hours messages
• Using delayed-send functions
• Setting realistic deadlines
• Respecting leave and rest periods
• Reviewing workloads when late work becomes routine
• Modelling healthy boundaries themselves

A shutdown routine should never make employees individually responsible for poor work design.

If someone regularly cannot finish because their workload is unreasonable, the solution is not a better checklist. Priorities, resources, staffing and expectations may need to be reviewed.

Persistent difficulty switching off may also be connected with work-related stress or burnout. Learn more about the difference between workplace fatigue and burnout.

When Additional Wellbeing Support May Help

A shutdown routine can help with ordinary end-of-day mental clutter, but it will not resolve every source of stress.

Consider seeking support if work thoughts:

• Regularly interfere with sleep
• Cause ongoing anxiety or distress
• Affect your relationships
• Prevent you from enjoying personal time
• Continue despite attempts to create boundaries
• Are connected with conflict or unsafe workloads
• Make returning to work feel unmanageable

Depending on the concern, you may wish to speak with your manager, HR team, GP or another qualified professional.

Eligible employees may also have access to confidential support through Wisdom Wellbeing’s Employee Assistance Program for Australian workplaces.

An EAP can support the personal effect of work-related or personal concerns. It does not replace an employer’s responsibility to address workload, harmful conduct or workplace risks at their source.

Frequently Asked Questions About Doomscrolling

• Why have I suddenly started doomscrolling?

Doomscrolling may begin during periods of uncertainty, stress, boredom or heightened concern about current events. You may also be seeking reassurance, distraction or a sense of control. Consider what is happening immediately before you reach for your phone. Identifying the emotion, situation or time of day connected with scrolling can help you choose a more supportive response.

• Is doomscrolling harmful to mental health?

Doomscrolling can affect wellbeing when it repeatedly exposes you to distressing content, interrupts sleep or increases feelings of worry and helplessness. Social media itself is not automatically harmful, and people respond differently to online content. The important questions are whether your use feels within your control and whether it supports or disrupts your everyday life.

• Why is doomscrolling so hard to stop?

Doomscrolling can be difficult to stop because online feeds continuously offer new information. Notifications, recommendations and refreshable content can prompt repeated checking, particularly when you feel anxious or uncertain. The behaviour can also become automatic. Reducing triggers, creating time boundaries and replacing scrolling with another activity can make the habit easier to interrupt.

• Does doomscrolling deplete dopamine?

It is more accurate to say that novelty and anticipation can reinforce repeated checking than to claim doomscrolling permanently “depletes” dopamine. Dopamine is involved in motivation, learning and reward, but online explanations often oversimplify its role. Focus on the observable effects of your habit, such as disrupted sleep, loss of time or worsening anxiety, rather than trying to diagnose a chemical imbalance.

• Can an Employee Assistance Program help with doomscrolling?

An EAP may provide confidential support if doomscrolling is connected with stress, anxiety, sleep difficulties or another personal concern. A counsellor can help you explore triggers and develop practical ways to change the behaviour. An EAP is not a tool for monitoring employees’ internet use, and managers should signpost support without diagnosing, shaming or demanding personal disclosure.

Related Entities

• Doomscrolling:

Repeatedly consuming online content, particularly distressing material, even when doing so negatively affects wellbeing.

• Digital wellbeing:

Using technology in ways that support rather than disrupt mental health, sleep, relationships and daily activities.

• Screen time:

The amount of time spent using phones, computers, televisions and other digital devices.

• Fear of missing out:

Concern that other people are experiencing events, information or opportunities without you.

• Employee Assistance Program:

A confidential workplace service offering eligible employees professional support for personal or work-related concerns.