Can't switch off after work
Work ended hours ago. Your head didn't get the message. You're at the table nodding, and inside you're rewriting an email, replaying a meeting, bracing for tomorrow. Someone has to ask you the same thing twice.
What's happening in you
Your brain treats unfinished work as open loops and keeps them running so nothing gets dropped. Evidence: decent It will keep going until it believes the work is parked somewhere safe.
Telling yourself to relax doesn't park anything.
Next five minutes
Shut down properly
Write what's still open. For each item: the next step, and when. One line each. Evidence: decent
Then close the laptop and say out loud: "Done for today." It feels stupid. Do it anyway. Evidence: worth trying
Next five minutes
Walk it off
Ten minutes outside. Phone in your pocket. No podcast about getting more done.
A commute used to do this job. If you work from home, this is your commute. A short walk reliably lifts your mood. Evidence: solid
Today
Set one line tomorrow
Pick the one that fits. Say it once, calmly, as information, not as a request.
I'm offline after seven. If it's urgent, call me. Otherwise I'll pick it up first thing.
I can do that by Thursday. If it has to be tomorrow, which of the other things should slip?
I don't read mail in the evening. You get better answers from me in the morning anyway.
This week, if you want
Same shutdown, same time, every workday. Five minutes. Evidence: decent
Take work mail off your lock screen. Every evening check pulls your head back in. Evidence: decent
If the job makes this impossible every single day, that's not a switching-off problem. That's information about the job.
That's enough for now. You're back on firm ground.
Work will be there tomorrow. It always is.