As I just returned from my gratitude walk, I am reflecting on the meaning of being busy, and how much distance I have finally put between myself and the concept of being an workaholic. For decades, I struggled to take a break, juggling life as a very active mother of three, never experiencing a holiday or weekend away. When I retired, I thought the endless cycle of tasks on my to do list would finally stop, but instead, I became twice as busy as unwinding became an entirely new challenge. Anxiety, boredom and existential dread would creep in when I tried to rest. Sounds familiar?
Many workaholics, even after leaving the workforce, find it hard to relax. But science shows there are ways to retrain your brain to embrace downtime. Here are 9 research-backed tips to help even the most determined workaholic relax.
Prioritise Sleep – It’s the Foundation of Recovery
We often hear “sleep is for the weak” but the opposite is true. Sleep is crucial for mental and physical recovery. I always had a good night sleep, especially before important meetings, but it requires a good bed with a quality mattress and perfect bedding. Studies show that inadequate sleep leads to increased stress, poor concentration, and emotional regulation difficulties.
According to the American Psychological Association, chronic sleep deprivation can heighten anxiety, worsen mood and even impair decision-making. For workaholics, a structured sleep routine—aiming for 7-9 hours per night—can drastically improve their ability to relax and function effectively during the day.
Tip: Create a wind-down routine. Turn off electronics 30 minutes before bed, practice mindfulness, or read a book to signal to your brain that it’s time to sleep.
Set Boundaries—Even in Retirement
If like me, you are an Workaholic, often feel the need to fill your time with tasks, even when you’ve left the office behind. Boundaries aren’t just about work—they’re essential for family, social obligations and even self-imposed to-do lists. Research from the Journal of Occupational Health shows that setting clear boundaries prevents burnout and reduces stress.
Tip: Create time blocks for relaxation, and defend them like you would a meeting. Communicate these to your family and friends so they respect your “do not disturb” periods.
Practice Mindfulness Meditation
Meditation may feel counterintuitive for someone who’s always “on” but research from Harvard Medical School shows that just 10-20 minutes of mindfulness meditation a day can reduce anxiety and increase focus. It trains your mind to be present and shifts your focus away from racing thoughts, helping to combat the ever-present dread of unfinished tasks.
Mindfulness is the simple process of noticing new things about the familiar. When we notice actively, we become sensitive to perspective and change.
When I first read Ellen Langer’s article I was really excited to share it with you and invite you to learn more about Professor Langer
Tip: Start small with guided meditation apps like Headspace or Calm. Focus on breathing techniques or a body scan to bring yourself back to the present moment.
Exercise to Release Stress
Physical activity as simple as walking is a scientifically proven way to lower stress hormones like cortisol and increase endorphins, the body’s feel-good chemicals. A study by the Anxiety and Depression Association of America found that 20 minutes of moderate exercise can improve mood and reduce anxiety. This is particularly helpful for workaholics who need to feel productive, as exercise provides an outlet to channel that energy.
Tip: Incorporate activities you enjoy, whether it’s a brisk walk, yoga, or dancing. The key is consistency, not intensity.
Downtime- Doing Nothing!
It may sound impossible, but research suggests that scheduling “do nothing” time is vital for relaxation. In a 2013 study from the University of Toronto, scientists found that engaging in idle activities, like daydreaming or simply staring at the clouds, boosts creativity and problem-solving abilities. For a workaholic brain, downtime allows mental rejuvenation and reduces burnout.
Being an workaholic for the best part of my life, downtime can feel like a foreign concept—almost as if relaxing is another task to add to the endless to-do list. But finding moments to unwind is essential for maintaining long-term productivity and mental well-being. When my daughter and grandchildren took me for a picnic in Green Park, I realised that one of the best ways to step away from the constant working trance is something as simple and grounding as a picnic basket ready to go places.
A picnic, by nature, creates a structured but casual escape. For those of us who struggle with downtime, it offers the perfect balance—there’s still something to “do,” like preparing food or finding the perfect spot. Yet, once you’re sitting on that blanket, surrounded by nature, it’s an opportunity to breathe deeply, enjoy the moment, and appreciate simplicity. The act of being outdoors, disconnected from work, helps quiet the mind. The fresh air, the slower pace and the gentle ambiance can all help ease the transition from work mode into relaxation.
For workaholics who find relaxation uncomfortable or even stressful, a picnic can be a gentle way to ease into taking a break, offering the illusion of productivity while teaching us to savour stillness. It’s an ideal way to relax without feeling like we’re abandoning your natural need to be engaged with something from your ‘to do’ list.
Tip: Schedule 15-minute intervals of “unproductive” time into your day. Think of this as brain fuel rather than wasted time.
Journaling for Emotional Release
When your brain feels overloaded with endless thoughts, journaling can serve as an emotional release valve. According to a study published in the Journal of Anxiety, Stress & Coping, writing down your thoughts helps to process emotions and relieve stress. It’s particularly effective for those who struggle with anxiety over their to-do lists and existential worries.
Tip: Try “brain dumping” in the morning or before bed. Write down everything that’s on your mind, no matter how trivial. This helps clear mental clutter.
Reconnect with Nature
Being in nature has been scientifically shown to lower cortisol levels, reduce blood pressure, and decrease feelings of stress. A study from Stanford University found that participants who spent time in natural settings experienced a marked reduction in rumination (repetitive negative thoughts), which is common for workaholics. Nature walks or even sitting in a garden can provide a profound mental reset.
Tip: Try spending 20-30 minutes outdoors every day, even if it’s just sitting on your porch or walking in a nearby park.
Learn to Delegate and Let Go
One of the hardest lessons for workaholics is understanding that you don’t have to do everything. The inability to delegate leads to overburdening yourself, creating even more stress. According to research by the American Management Association, learning to trust others with tasks, whether in the workplace or at home, reduces anxiety and increases quality time.
Tip: Start by delegating small tasks. Trust that others are capable and resist the urge to micromanage.
Use Technology Wisely
While technology keeps us connected, it can also contribute to workaholic tendencies. Constant email notifications or social media updates keep your brain on high alert. A study by the University of British Columbia found that reducing email checking on your laptop to just three times a day significantly lowered daily stress levels.
Tip: Set specific times to check your phone or laptop and stick to them. Implement “no-tech zones” in your home, especially in your bedroom and during meals.
Relaxing as a workaholic isn’t easy, especially when the very act of doing nothing feels like wasted time. But it’s crucial to remember that relaxation is not laziness—it’s a necessity for your mental and physical well-being. With time, practice, and the tips outlined above, you can begin to break the cycle of stress and learn to truly unwind. You’ve worked hard all your life—now it’s time to prioritize your well-being.
Relaxing is a skill, and just like any skill, it takes time and practice to master. But the benefits—reduced anxiety, better sleep and an a joyful, happier, healthier lifestyle—are well worth the change.
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