New Delhi: A recent survey by Global job-matching platform Indeed highlights the growing issue of India’s fast-paced work culture, with over 90 percent Indian employees They are contacted by their employers outside working hours. The study reports that 88 percent of Indian employees are regularly interrupted during their personal time, while 85 percent report work-related communication Even during sick leaves or public holidays.
Survey, conducted by census wide On behalf of Indeed, responses were collected from 500 employers and 500 job seekers and employees between July and September. The findings emphasize the struggle employees face in balancing work and personal life in a hyper-connected, competitive economy. Worryingly, 79 percent of employees surveyed said that ignoring work-related communications after hours could lead to missing out on a promotion, damaging professional reputation, or delaying project deadlines.
Interestingly, the report also highlights the generational divide. Baby Boomers, 88 percent of whom agree, understand the value after hours communication Even more than the younger generation. This may arise from traditional work ethics that equate constant availability with loyalty and reliability. For these employees, outreach outside of work is seen as a sign of dedication. However, especially for younger generations, the need to disconnect from work is becoming increasingly important to maintain mental and physical well-being.
Given the serious nature of this issue, many experts are advocating “right to disconnect“Policies, where employees would have the legal or organizational freedom to ignore work-related communications outside their official hours. Such measures can significantly help employees regain control over their personal time and reduce burn outIn fact, eight out of ten Indian employers surveyed believe that implementing a right-to-disconnect policy would be a positive step.
7 proven tips to regain your work-life balance, disconnect and recover after work
The line between work and personal time is increasingly blurring for Indian employees, especially in a culture that values dedication and loyalty. However, without proactive steps to protect personal time, employees are at risk for burnout, stress, and long-term health problems.
While policy changes are important, there are also immediate steps employees can take to protect themselves mental health And create a better work-life balance. Below are seven psychology-backed tips for disconnecting and recharging after work.
Set clear boundaries and communicate them
The first step to disconnecting from work is to set clear boundaries about your availability outside of work hours. Inform your team and supervisors about your personal time off and enforce a strict “no work after hours” rule, except in an emergency. This helps manage expectations and allows you to create a strong separation between work and personal life. It also reduces the guilt or anxiety that can arise from ignoring work-related calls or messages.
Create a ritual to mark the end of the workday
Establishing a small, consistent ritual to mark the end of your workday can help shift your mindset from “work mode” to “relaxation mode.” This could be something as simple as closing your work laptop, wearing comfortable clothes, or going outside for fresh air. This change helps signal to your brain that the workday is over and it’s time to rest.
turn off notifications
One of the most effective ways to disconnect is to reduce the triggers that pull you back to work. After your work hours, turn off work-related notifications from email, messaging apps or other communication devices. This physical act of disconnecting from technology allows your mind to take its mind off the stress and urgency of work, giving you the mental space to relax.
Reduce screen time at home
After spending days glued to screens for work, reducing screen time during your personal hours can help refresh your mind and body. Engaging in non-screen activities like reading a book, journaling, or going for a walk can soothe your eyes and help you feel more relaxed. Excessive screen time, especially in the evening, can overstimulate your brain, making it harder to relax and fall asleep.
Find a relaxing hobby Taking up a relaxing hobby outside of work can be a great way to refresh and improve your mental health. Whether it’s gardening, painting, cooking, or practicing yoga, hobbies give you something to pursue and allow your brain to focus on something enjoyable and non-work-related. These activities also help reduce stress and increase overall happiness, thereby promoting a better work-life balance.
talking to your family or friends
Spending quality time with loved ones is important for emotional well-being. Engage in meaningful conversations with family members or friends after work. It helps you release work-related stress and reminds you of the personal relationships that matter most. Sharing your thoughts or concerns with people you trust can provide a new perspective and relieve mental stress. Emotional support systems are key to mental health.
Prioritize sleep, hydration, and light physical activity
Simple but powerful habits like getting enough sleep, staying hydrated, and engaging in light physical activity are important for calming the mind and body after a long workday. Adequate sleep helps your brain process information, while hydration and exercise support physical health and reduce stress. Light physical activities like a short walk or stretching can release endorphins, which naturally improve your mood and help combat irritation. Together, these habits promote recovery and increase your overall resilience to stress.
