Leaving Work at Work
Designed by Bearmore
Inspired by Healthy HospoWhen the work day ends but your mind keeps whirling.
The way to leave work at work instead of letting it follow you home in your head. Inspired by Healthy Hospo's post-shift recovery framework: stretches for sore feet and back, a meal to sit down and take your time with, a breathing practice, and some music to do the final wind-down.
The runsheet
Stretch out your feet and back
StretchingHealthy Hospo recommends this first practice of body-care done through stretching. After service, stretch out the areas that bore the brunt: feet, calves, hamstrings, lower back. Floor-based, no equipment needed. Fifteen minutes to take the body from alert and tight to at rest.
15 min activityBearmore’s thoughts on doing stretching before eating (mindful)
This works well because the relaxed state and better posture can help you eat more mindfully and comfortably.
Sit down to a meal
Eating (mindful)Healthy Hospo's certified nutritionist MD flags that hospo workers often eat at odd hours or skip meals through a shift. When the pace and pressure is off, it’s time to remind yourself how to quieten down: fifteen minutes of mindful eating.
15 min activityBearmore’s thoughts on doing eating (mindful) before breath work
This can be a good pairing because both involve awareness, so breath work feels like a natural extension of mindful eating.
Box breathing
Breath workHealthy Hospo published a breathing technique for decompressing after a slammed service. Box breathing or the physiological sigh both work. The point is structured or controlled breathing: you are telling yourself the rush and pace is over.
10 min activityBearmore’s thoughts on doing breath work before listening to music (mindful)
This works well because a calm, open state can help you listen more deeply and feel music more emotionally.
Music and nothing else
Listening to music (mindful)Permission to do nothing except listen. Healthy Hospo is explicit that hospo workers carry the social weight of a shift home. Put on some music you actually want to hear, lie down, and let the shift dissolve away into the past.
15 min activityTime well spent.
1h 13m spent doing something good for yourself.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
Healthy Hospo is a not-for-profit wellbeing organisation founded in 2017 by Tim Etherington-Judge after his own burnout breakdown. Built by and for hospitality workers, it delivers workshops, retreats, yoga, running, guided walks and consulting across Europe and New Zealand, all deliberately designed around hospitality schedules. Focus areas: mental health, sleep, nutrition, exercise and connection. Always free for the workers who need it.