7 Top Tips-How to Help Your Brain leave Work Stress Behind and Enjoy Your Weekend

Work stress doesn’t magically disappear when the clock hits 5pm on Friday. For many of us, it clings on, sneaking into our evenings and threatening to ruin what should be our time to relax and recharge, spend time with others or do things that are non-worky!

If you’re searching for ways to switch off from work (or anything in fact), stop overthinking, or relax after a stressful week, you’re not alone. Here’s a practical, no-nonsense guide to leaving work behind so you can actually enjoy your weekend.

1. Do a Quick Brain Dump at 4pm!

Before you start winding down the day to log off, spend five minutes writing down everything on your mind - just do a quick bleurgh on the page about everything in your head. This could be tasks, worries, reminders—anything. Don't overthink it just start writing. Getting it all out of your head and onto paper reduces mental clutter and gives you clarity about what’s really important and some capacity to do other bits.

The science bit: Journaling works wonders for your brain because it helps you organise your thoughts, process emotions, and feel less stressed. When you write things down, it helps your brain by engaging the prefrontal cortex, the area responsible for planning and decision-making, to organise your thoughts and reduce mental clutter. Writing also calms the amygdala, the brain's stress centre, by giving structure to overwhelming emotions, which lowers the intensity of feelings like anxiety or anger. This process activates the parasympathetic nervous system, promoting relaxation.

When you reflect or write about problems, your brain strengthens neural pathways involved in emotional regulation and problem-solving, thanks to its neuroplasticity—its ability to adapt and grow. Journaling can also boost serotonin and dopamine levels, the brain’s feel-good chemicals, especially when you focus on gratitude or positive experiences. Over time, this practice builds resilience and helps you process even challenging emotions with greater ease.

2. Prioritise and Let Go

Look at your list and ask:

• What must be done before the weekend?

• What can wait until Monday?

• What’s not actually your responsibility?

Tackle one or two small, high-priority items, and for the rest, make peace with leaving them for next week. Write down your top priorities for Monday so you can stop thinking about them now.

The science bit: You working memory has limited capacity, so without prioritisation, it can quickly become overwhelmed, leading to decision fatigue and poor choices by prioritising you help it out and at the same time can get little boosts in dopamine because you feel like you are actually doing something rewarding.

3. Close the Nagging Loops

Unresolved work can nag at you all weekend, so tie up loose ends where you can. Examples:

• Send a quick email or message: “I’ll follow up on this Monday—let me know if anything is urgent.”

• Update a project tracker so your progress is clear.

• Set an out-of-office reply if you need to disconnect fully.

This step helps you feel in control and reduces the likelihood of surprise work stress popping up later.

The science bit: Ever heard of the Zeigarnik Effect? This is a psychological phenomenon where your brain tends to fixate on incomplete tasks more than completed ones which can create mental tension. So get rid of it to lighten the load!

4. End Your Day with Intention

Create a small ritual to mark the end of your workday. This could be:

• Shutting down your computer and tidying your desk.

• Saying a mental or physical "goodbye" to work (yes, it sounds silly, but it works).

• Moving to a new space if you work from home.

Even small actions can help your brain transition from work mode to relaxation mode.

The science bit: We all have something called a Reticular Activating System (RAS) - it's a bit like a sieve or filter. WHat's great about it is that it helps our brain prioritise what gets our attention based on what you tell it is important. So, by setting the intention to "say goodbye to work," you’re effectively instructing your RAS to deprioritise work-related stimuli (e.g., emails, notifications, or lingering thoughts about tasks) and shift focus to non-work-related activities. Yippeeeee!

5. Move Your Body

Work stress often shows up in your body as tension or restlessness.Shake it off with some physical activity:

• Take a walk outside to clear your head.

• Do a quick workout or yoga session.

• Stretch and breathe deeply for five minutes.

Movement doesn’t just relax your body—it also shifts your mindset.

The science bit: Physical exercise is a powerful way to leave work stress behind. It lowers cortisol (the stress hormone), calms the brain’s amygdala, and releases feel-good chemicals like endorphins and dopamine, boosting your mood and sense of reward. Exercise also shifts your focus by engaging your body and redirecting attention away from work. Plus, it activates the brain's relaxation mode, helping you feel calm and ready to enjoy your downtime. Think of it as a reset button for your mind and body.

6. Create a Transition Zone

It’s hard to go straight from work to relaxation, so give yourself a buffer.Try activities that are low effort but enjoyable:

• Listen to music or a podcast.

• Read a few pages of a book.

• Take a shower to literally and mentally "wash off" the week.

A short reset can help you unwind and prepare for a better evening.

The science bit:Creating a transition zone is like giving your brain a mental reset after work. A simple ritual, like taking a walk, having a shower, or tidying up, signals to your brain that it’s time to shift from work mode to personal time. This activates your Reticular Activating System (RAS) - (here it is again), helping you refocus on the present and let go of lingering work thoughts. It also reduces stress by lowering cortisol levels and calming the amygdala, making it easier to relax and fully enjoy your downtime. Think of it as a bridge between your busy day and your well-deserved rest.

7. Remind Yourself It’s OK to Switch Off

Work will still be there on Monday. You’re not slacking or irresponsible for taking time to rest—you’re recharging so you can show up stronger.

If guilt creeps in, remind yourself: “I’ve done what I can. The rest will wait.”

The science bit:Reminding yourself it’s OK to switch off helps your brain let go of work stress. It calms the amygdala, your brain’s stress centre, and activates the prefrontal cortex, which helps you think rationally and see rest as productive. This reassurance also lowers cortisol levels and triggers your parasympathetic nervous system, allowing your body to relax. Over time, practising this builds strong neural pathways, making it easier to disconnect guilt-free and enjoy your downtime.