askST Jobs: Dispel thoughts of work after hours with these tips

Manpower correspondent Tay Hong Yi offers practical answers to candid questions on navigating workplace challenges and getting ahead in your career. Get more tips by signing up to

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Q: I find it hard to let go of work outside of office hours. What strategies would be helpful?

A: Both personal factors and those related to the work environment can give rise to this feeling, says Dr Al Au, an organisational psychologist.

“Some people tend to prioritise work excessively or define themselves primarily by the work they do,” says Dr Au, a senior lecturer with the National University of Singapore.

They may also worry about losing their jobs if they think they cannot meet work demands or if they do not perform well enough, or if they are perfectionists, he adds.

Ms Natasha Mitter, a therapist with Talk Your Heart Out, an online and face-to-face therapy platform, says poor stress-regulation skills or the use of work to avoid personal stressors, such as relationship issues, can also contribute to the difficulty of letting go.

The inability to let go could also come with the weighty sense of duty associated with your role at all hours, if, for example, you are a leader or caregiver, she notes.

Additionally, ongoing interpersonal tensions, a high workload or a lack of clarity in your job can create a “lingering cognitive load” even after work hours.

Ms Mythili Devi, a counsellor with mental health platform Intellect, notes that the rise of remote and hybrid work makes it even harder to fully switch off as physical cues that once signalled the end of the working day, like leaving the office, have disappeared.

“Cultural or organisational norms may also play a role, where dedication may still be equated with constant availability, subtly encouraging employees to remain responsive after hours,” she says.

Ms Mitter says: “Psychologically, it’s hard to let go when work stress becomes internalised – meaning it follows you not because you’re being contacted, but because your mind stays in a loop of problem-solving, anticipating or self-criticising.

“For some, the brain starts treating work stress like a perceived threat.”

As the feeling sinks in further, it is even harder to relax.

Dr Au suggests setting reasonable daily work targets as a good starting point to help dispel that feeling.

You can also remind yourself that other than work, you have other roles in your life and you need to engage them as well, he says.

Ms Devi says: “On a personal level, it helps to establish an end-of-working-day ritual that signals to your brain that work is over.

“This could be as simple as tidying your workspace, shutting down your computer or writing down any pending tasks for the next day – a small habit that can help clear your mind and reduce anxiety about unfinished work.”

Setting up a dedicated workspace can be helpful for people working from home, she adds.

Ms Devi also encourages these workers to physically leave their workplace, even if at home at the end of the day, as something as simple as a short walk can help your brain switch gears from work mode to personal time.

“You can also engage in activities that bring you into the present, such as exercise, creative hobbies or spending time with family.”

Ms Mitter says that instead of trying to shut down thoughts about work, it may be better to acknowledge these thoughts and find out what is exactly making you feel this way, before gently redirecting yourself away from them.

“Explore whether part of the difficulty stems from beliefs like, ‘I must always be responsible’ or ‘rest equals laziness’. Challenging these beliefs with evidence or compassion can help.”

Jotting down to-dos and concerns at the end of each day in a note­book or a note-taking app can also­ help the brain feel more at ease, Ms Mitter adds

Says Ms Devi: “It’s important to remember that stepping back from work doesn’t mean you care less; it means you’re giving yourself the time and space to recharge, so that you show up with energy and focus when it matters most.”

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