Switching Off For Real

In today’s hyper-connected UK workforce, the challenge of switching off has never been greater. Nearly a third (31%) of employees feel they lack a good work-life balance, and a striking 88% have experienced burnout in the past 2 years.

The reality of being ‘always-on’ is affecting our mental and physical health, with 64% of workers saying they feel pressured to be constantly contactable, regardless of the time.

This around-the-clock culture is not without consequences. UK employees put in the longest hours in Europe, averaging 42 hours per week and regularly exceeding contracted hours through unpaid overtime.

As a result, many find their personal lives overtaken by work calls, messages, and late-night emails. These blurred boundaries are taking a toll, with stress and poor mental health now costing the UK economy an estimated £57.4 billion each year.

So, why is switching off so difficult, and how can you begin to reclaim your time and wellbeing?

The High Cost of Constant Connectivity…

The expectation to reply instantly and remain reachable at all times can seem like a badge of dedication, but statistics show this mindset does more harm than good.

Persistent digital connection leads to heightened stress, difficulty concentrating, and even symptoms like brain fog. A large proportion of employees say that work seeps into their home lives, and only 42% feel able to switch off when they need to genuinely.

Chronic stress doesn’t just affect personal wellbeing; it undermines productivity and creativity. Ironically, the constant pursuit of productivity through ‘always-on’ behaviour can lead to more errors, lower engagement, and diminished results.

With burnout and exhaustion so common, it’s clear our digital habits demand a reset.

Why Setting Boundaries Is Now Essential…

Establishing and defending your boundaries is no longer optional in a world where technology keeps us tethered to our jobs. The majority of UK workers feel the pressure to answer emails or be available outside of traditional hours, with nearly two-thirds managing work communications well into their personal time.

This disruption affects relationships, sleep quality, and overall life satisfaction, especially for younger workers, who are statistically less able to disconnect and more likely to experience stress-related absence.

Practical Steps to Protect Your Wellbeing

In the face of these figures, practical solutions are needed to support your wellbeing and performance:

Create Tech-Free Zones and Routines: Designate places and times at home where work devices are shut off, such as the bedroom or during dinner. Establishing tech-free habits signals the brain it’s time to rest, not respond.

Schedule Downtime as a Priority: Treat restorative time as non-negotiable. Put it in the diary, just as you would an important work meeting. Employees who consistently take breaks and use their full annual leave are found to be up to 40% more productive than those who don’t.

Communicate Clear Availability: Setting expectations with colleagues about your working and non-working hours helps normalize boundaries. Automated out-of-office replies and team agreements around communication times can support a culture where balance is respected.

Redefine Urgency: Not every after-hours email is an emergency. Collaborate with your team to clarify what counts as truly urgent. Agree on protocols, perhaps genuine emergencies are handled by phone, not email, so you don’t feel compelled to check messages throughout the evening.

Adopting these boundaries not only protects your personal wellbeing but also models healthy habits for your colleagues. The benefits extend from renewed energy and sharper focus to improved family relationships and a greater sense of control in both personal and professional life.

Moving Towards Sustainable Work-Life Balance…

Switching off isn’t about opting out; it’s about choosing to perform and live well, sustainably. Small, consistent adjustments like reclaiming your evenings or setting clear communication policies can make a transformative difference. By building and guarding these boundaries, you are taking an active role in reducing stress, preventing burnout, and setting yourself up for longer-term success and wellbeing.