What Helps You Switch Off at the End of the Day? The Power of Reflective Practice

Ever find yourself arriving home, but your mind is still stuck in the office? If you do, you're not alone. One of the biggest challenges in today's uncertain, complex and always-on work culture is psychological detachment—the ability to switch off from a busy or stressful day. Without intentional recovery time, stress builds, we become sleep-deprived, and our leadership, productivity, and personal lives can suffer as a result.

However, a simple, research-backed habit can help—a daily reflective practice. This is not random ruminations on a challenging day. Instead, you choose structured and intentional reflection.

Reflection refers to the practice of a leader thinking critically about their experiences, actions, and behaviours to learn and improve. Reflection involves taking time to step back and observe our thoughts and behaviours to identify patterns and connections to support learning, better performance, and wellbeing.

Studies from organisational psychologists like Sabine Sonnentag and Charlotte Fritz show that we’re more likely to mentally "close the loop" on our workday when we reflect constructively and positively. This can help make disconnecting, recharging, and returning prepared to take on the challenges of the next day.

To strengthen your reflective practice, put pen to paper. Firstly, Kidlin’s Law proposes that if you write a problem down, you’ve already solved half of it. Putting thoughts on paper helps shrink the problem, which can aid in psychological detachment at the end of the day. Secondly, the act of writing (rather than typing) also deepens content processing, learning and retention.

To kick-start your reflective practice, explore ways to embed this leadership ritual, incorporating a 10-minute reflective practice to use at the end of the day.

Ask yourself:

What went well today?

Take the time to notice the big or small wins—recognising what went well boosts a sense of progress.

What challenged me? What did I learn from it? What would I do differently next time?

Keeps your attention future-focused and on learning from experiences, rather than getting stuck in the past and dwelling on unhelpful thoughts.

What’s one thing I can let go of today?

Naming it can help you release it, which supports psychological detachment.

What am I grateful for?

Cheesy, possibly, but a proven way to reset emotionally, strengthen your wellbeing and can help you shift perspective on a stressful day.

Why this reflective practice works:

• It satisfies our brain’s need to “wrap up” unfinished thoughts.

• It shifts focus from what's unresolved to what's been learned.

• It helps build boundaries—creating space for rest, creativity, and life beyond work.

This isn’t just about well-being—leaders who practice reflection model healthy detachment and emotional intelligence for their teams. Furthermore, employees who switch off recover more effectively, perform better, and remain engaged for longer.

So, the next time your brain won't let go of a tough meeting or looming deadline, try reflecting before disconnecting. You might be surprised how much lighter the evening feels.

Have you tried a practice like this? I’d love to hear how you switch off from work and what reflective questions you use.