The Always-On Workplace: 5 Ways to Pause and Protect Wellbeing

In an ‘always-on’ world, the working day often begins before we even get out of bed. According to a Microsoft report, many users scan overflowing inboxes from 6am in hopes of getting ahead. Referring to the ‘infinite workday’, the report further notes that the average worker receives 117 emails every day, with meetings, messages or emails interrupting them every two minutes. 

With the demands of the workplace seeping into the home and personal life, can we truly switch off? This Mental Health Awareness Week, here are five ways to help you PAUSE and consider the impact technology can have on employees – and what organisations can do to help.

P – Prioritise your time

Stop treating your calendar like it’s endlessly flexible. Block focus time and defend it. Perhaps this is easier said than done, but the impact is significant. If you are someone who checks your emails the minute you log on, have a think about why you do that and what sort of tone it sets for the day. There is scientific evidence that the act of planning activities through to-do lists reduces the burden on the brain. The most famous example is from Russian psychologist Bluma Zeigarnik. By outlining a ‘to-do’ list and your goals for the day ahead of switching on your laptop, your attitude to work will be clear and defined.

• Key takeaway: Use your time wisely – prioritise your goals for the day ahead of immediately opening your inbox.
  
  

A – Act on priorities, not pressure

A study by USC Viterbi School of Engineering analysed data around how different groups of people respond to emails. It found that age matters – if you’re emailing someone between the ages of 20–35, the average response time will be 16 minutes. The response time goes up to 24 minutes for individuals aged 35–50. Whilst people over the age of 50 can take an average of 47 minutes to reply, they tend to write longer messages compared to their younger counterparts.

Gender plays a small role, too. The study found that a response from a woman may take up to four minutes longer than a response from a man. A key message here is that, when timing isn’t critical, we should not feel pressured to respond to an email as soon it lands in our inbox, as the data shows we all respond differently and at different rates. If you have mapped out your priorities for the day, you can ensure that the actions for your job get addressed ahead of the needs of someone else, helping you manage interruptions and remain productive.

• Key takeaway: Speed of response doesn’t always equal importance, so don’t let other people’s urgency dictate your day.
  
  

U – Unplug properly

With remote and hybrid set-ups blurring the barriers between work and home life, it’s important to set a boundary at the end of your working day. Resist the urge to scroll through your inbox after hours or risk the impact of ‘Spillover Theory’ – the transfer of behaviours, emotions and experiences between work and personal life. The link between wellbeing and the great outdoors is undeniable, so make a conscious effort to step away from your screen and into something that helps you reset. Creating a clear distinction between work and personal time can help reduce stress, improve mood, and protect your overall wellbeing.

For those work-related brainwaves that come out of hours – or in the middle of the night – keep a notebook close by rather than recording ideas on your phone. This method will help you resist checking your emails after hours and protect your ability to properly switch off.

• Key takeaway: Protect your wellbeing by creating clear end‑of‑day boundaries – switch off, step outside, and capture ideas without reopening work.
  
  

S – Say it early

At FAIRER, we constantly talk about the importance of psychological safety and the benefits that come with an inclusive culture. In the workplace, resources such as mental health first aiders, in-house clinicians and wellbeing apps have become a popular way for organisations to increase empathy across teams and reduce the stigma of mental health.

With budget being stretched more than ever, creating a culture of inclusion where people can speak up is more crucial than ever before. Inclusive cultures reduce presenteeism, and organisations that promote mental and physical wellbeing tend to be more productive, with employees less likely to leave and more likely to recommend the organisation to others – boosting reputation, recruitment, retention and profits.

• Key takeaway: Speaking up early only works if it’s safe to do so; employees need to raise concerns if workload or stress becomes a challenge, and employers must actively build trust, listen without judgement, and respond supportively.
  
  

E – Expect recovery time

Sleep is as essential to our bodies as eating, drinking and breathing, and plays a critical role in maintaining both mental and physical wellbeing. Sleeping helps to repair and restore our brains, not just our bodies. According to The Sleep Charity, 40% of the population suffer from sleep issues, which can have a negative impact on wellbeing, as well as job performance and retention. Furthermore, employees who sleep less than six hours per night lose around six working days more per year due to absenteeism or presenteeism, compared to employees who sleep for seven to nine hours.

Organisations can promote meaningful rest and recovery by taking an empathetic approach to employees’ lives outside work – recognising caring responsibilities, menopause and health needs, for example. Employers can respond with practical measures such as flexible working hours, clearly defined boundaries around availability, and access to quiet or restorative spaces within the workplace.

• Key takeaway: Rest isn’t optional or earned – it’s required for sustained performance.
  
  

Let's work together

For more information, explore our new programme, Driving Business Performance through Inclusion and Wellbeing, which focuses on the root causes of workplace ill health as well as a science-based framework for creating a wellness culture. Alternatively, get in touch for a complimentary call with one of our consultants.