Detach & Refocus Checklist

I do tend to get quite emotionally involved in things. Which isn’t always a bad thing but, it can be quite stressful.

I have had to spend time detaching myself from work at times. One of the things I find handy is a little checklist I created to try and make myself take a step back when needed. I do love a checklist.

Detach & Refocus Checklist

I ask myself…

1. Am I taking this personally?


→ This is not about me. It’s just work.

2. Can I control this?


→ Yes? Take calm action.

→ No? Let it go.

3. Is this worth my energy?


→ Peace over Pride. I don’t need to carry this.

4. Have I paused to breathe?


→ 3 deep breaths. Reset. Don’t react.

5. Will this still matter tonight?


→ Probably not. Let it fade.

I also have my Evening Wind-Down Reminder that I use when I finish for the day:

Work stays at work. I release it now. My time, mind, and energy belong to my real life and family

I find both of these things really helpful, although it does take practice.

Is there anything you use to switch off and detach from work?