1
00:00:00,319 --> 00:00:02,902
(lively music)

2
00:00:07,670 --> 00:00:09,070
- Working from home can feel a lot

3
00:00:09,070 --> 00:00:11,870
like living the same
day over and over again.

4
00:00:11,870 --> 00:00:12,990
The hours melt together,

5
00:00:12,990 --> 00:00:14,240
because there's no natural way

6
00:00:14,240 --> 00:00:17,100
to separate work time from personal time.

7
00:00:17,100 --> 00:00:18,590
That leaves many looking for ways

8
00:00:18,590 --> 00:00:19,880
to feel like they've left work

9
00:00:19,880 --> 00:00:22,140
before they can relax for the day.

10
00:00:22,140 --> 00:00:23,480
A shutdown ritual is the key

11
00:00:23,480 --> 00:00:26,600
to making the mental shift
from work time to me time.

12
00:00:26,600 --> 00:00:28,420
It helps us achieve work-life balance

13
00:00:28,420 --> 00:00:30,350
and generally reduces our cognitive load,

14
00:00:30,350 --> 00:00:32,480
which, in turn, helps us recharge.

15
00:00:32,480 --> 00:00:33,840
Here are six things you can do

16
00:00:33,840 --> 00:00:36,240
to create some separation
between work and life.

17
00:00:38,510 --> 00:00:40,670
It could be just a five-minute
stroll around the block

18
00:00:40,670 --> 00:00:42,820
or a 1/2-hour trip to the dog park.

19
00:00:42,820 --> 00:00:44,850
Either way, you'll get
fresh air and sunlight,

20
00:00:44,850 --> 00:00:47,600
which helps regulate your
mood and ward off depression.

21
00:00:49,600 --> 00:00:52,760
Just five to 10 minutes of
meditation can get the job done.

22
00:00:52,760 --> 00:00:53,920
If you're new to the practice,

23
00:00:53,920 --> 00:00:55,810
there are loads of free apps and podcasts

24
00:00:55,810 --> 00:00:58,533
that offer guided meditations
to get you started.

25
00:01:00,010 --> 00:01:01,060
Dim the lighting in your home

26
00:01:01,060 --> 00:01:02,740
and put on a different playlist,

27
00:01:02,740 --> 00:01:03,640
change your clothes,

28
00:01:03,640 --> 00:01:06,170
move to a different
room or turn on the TV.

29
00:01:06,170 --> 00:01:07,840
Anything you can do to make things look

30
00:01:07,840 --> 00:01:09,823
and feel different can go a long way.

31
00:01:11,780 --> 00:01:13,830
Turn your laptop off
and mute notifications

32
00:01:13,830 --> 00:01:16,060
on all the work apps on your phone.

33
00:01:16,060 --> 00:01:18,220
While you're at it, consider
whether you need those apps

34
00:01:18,220 --> 00:01:19,400
on your phone at all.

35
00:01:19,400 --> 00:01:22,550
An important step in pushing
back against always on culture

36
00:01:22,550 --> 00:01:24,070
is setting yourself up so you actually

37
00:01:24,070 --> 00:01:26,163
can't work any where at any time.

38
00:01:28,330 --> 00:01:29,780
After you've cleared away the coffee mugs

39
00:01:29,780 --> 00:01:31,060
and dishes at your desk,

40
00:01:31,060 --> 00:01:33,000
tend to a small routine task,

41
00:01:33,000 --> 00:01:34,780
bring in the mail, water the plants,

42
00:01:34,780 --> 00:01:37,630
or chip away at the pile of
laundry waiting to be folded.

43
00:01:39,460 --> 00:01:41,460
One of the best things
about not having a commute

44
00:01:41,460 --> 00:01:43,810
is that you have more
time to cook from scratch.

45
00:01:43,810 --> 00:01:46,270
Putting on some good music
and making a home-cooked meal

46
00:01:46,270 --> 00:01:48,730
can pull you right out of
the stress of a workday.

47
00:01:48,730 --> 00:01:50,850
Plus, it's a big win for your body,

48
00:01:50,850 --> 00:01:52,800
your budget and your work-life balance.

49
00:01:56,514 --> 00:01:59,097
(rain falling)