Protect the off switch
If your role allows it, define a shutdown: tomorrow’s top three on paper, laptop closed. Notifications overnight train your nervous system to never land. Even a 30-minute buffer helps.
- A real lunch away from the keyboard when possible
- A short outdoor break
- Water and a planned snack so irritability is not only hunger
In-the-day resets
These do not fix the job. They keep you intact enough to make decisions about the job.
Use the benefits you already pay for
Employee assistance, sick leave, and occupational health exist because work can harm people. Using them is not weakness. Document hours if you are heading toward a formal conversation.
Harassment, panic attacks at work, or suicidal thoughts need real support — occupational health, HR, or emergency services — not another productivity tip.
