Switching Off After Service
Designed by BearmoreStill feeling like you’re working even after the doors shut?
For after a shift that’s left you wired, numb or wrung out. Take a break, write for a few minutes, do some breathing, sit down and eat something yourself, then check how one of your colleagues is going.
The runsheet
- Break
Step outside
5 minThe Going Home Checklist closes with a direct instruction: 'switch your attention to home: rest and recharge'. Step outside, phone away, and let the shift stay on the other side of the door.
Bearmore’s thoughts on doing break before journaling
This is a strong combination because a break can give your thoughts time to settle, so what you write may feel clearer and more honest.
Journal after the shift
JournalingA shift-end thought diary is a way to start processing the emotions you felt during the shift. Write what was hard, what went well, and one line on how you feel right now. Three things that went well is the closer.
15 min activityBearmore’s thoughts on doing journaling before breath work
This works well because structured breathing can help ease any tension the writing surfaced.
Breathing: in for four, out for six
Breath workOne breathing reset: in for four counts, out for six, repeated. The longer exhale cues you to slow down. Repeat until it bores you into feeling calm!
10 min activityBearmore’s thoughts on doing breath work before eating (mindful)
There's a useful connection here because a calm, regulated state can help you eat more slowly and notice satiety.
Sit down to eat
Eating (mindful)Slow things down and eat properly. In a post-shift context, sitting down to eat without a screen is itself the practice. Phone away, no multitasking, just the food.
15 min activityBearmore’s thoughts on doing eating (mindful) before acts of kindness
This can help because any nourished, content feeling from mindful eating can make you feel more open to helping others.
Kindness for a teammate
Acts of kindnessThe Burnt Chef Project (who this Burst was inspired by) has a checklist that is specific: 'check on a colleague before you leave: are they OK?'. A short check-in, a text or a call, does two things: it helps them and could put you into a different state at the same time.
10 min activityTime well spent.
1h 11m spent doing something good for yourself.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
The practices are deliberately ordinary: a break, some journaling, a breathing practice, food, and a check on a teammate. None of them pretend that a brutal shift was fine. The work done afterwards can help to ease off at least some of the pressure.