Avoiding Overwork: Knowing When to Log Off

Remote work has revolutionised how we show up professionally — offering flexibility, autonomy, and, for many, an improved sense of control. But beneath the surface, a new issue has emerged: we’re working more, not less.

Logging off used to be as easy as walking out of the office. Now? You’re answering Slack messages on the sofa at 9pm. You find yourself checking emails during dinner or reopening your laptop “just to finish something quick” — only to lose another hour.

This is remote work overwork. And it’s becoming the silent epidemic of our flexible work culture.

In this article, we’ll unpack why overwork is so rampant among remote professionals, how to spot the warning signs, and — most importantly — how to create a healthier relationship with logging off. You’ll learn strategies that don’t just help you finish work on time, but also support your long-term productivity, health, and peace of mind.

The hidden cost of always being on

You can’t pour from an empty cup

At first, the perks of remote work are undeniable: no commute, fewer distractions, a more personalised environment. But soon, the lines between “work” and “everything else” blur. Your home office becomes your permanent workstation. And your brain starts thinking you’re always available — because, technically, you are.

According to the Chartered Institute of Personnel and Development (CIPD), more than two-thirds of UK remote workers report working longer hours than before. But it’s not just about time — it’s about mental and emotional presence.

Over time, being constantly on leads to:

• Chronic fatigue and sleep disruption
• Reduced focus and decision fatigue
• Increased risk of burnout and anxiety
• Eroded boundaries with family and personal time

It also sends a dangerous message to yourself: that your worth is tied to output, and rest is only deserved once everything is done.

Spoiler: it never all gets done.

Why remote work makes logging off harder

The culture of flexibility comes with strings attached

One of the biggest ironies of remote work is that while it’s sold as more flexible, many people feel less free. You might feel the need to prove your presence with longer hours or faster response times — especially if others in your team are visibly online late.

Several factors contribute to this always-on culture:

• No physical separation between work and home
• Fear of being perceived as underperforming
• **The pressure to “catch up” on tasks outside meetings
• Unclear expectations about availability
• Internal guilt about taking breaks or logging off on time

If this resonates, you’re not imagining it. The modern remote worker is navigating not just tasks, but perceptions — and that creates a chronic tension between productivity and rest.

Warning signs that you’re sliding into overwork

When extended effort becomes emotional erosion

It’s not always obvious when you’re doing too much — especially if you’re still hitting your targets. But overwork rarely shows up as a dramatic breakdown. More often, it creeps in quietly.

Watch for these subtle symptoms:

• You dread starting work — even if you love what you do
• You think about work while trying to relax or sleep
• You skip meals, exercise, or personal time to squeeze in “just one more task”
• You say yes reflexively, even when you’re already overloaded
• You feel anxious when you’re not online

These aren’t just personal issues. They’re red flags signalling that your relationship with work has become imbalanced.

How to reclaim your off-hours without guilt

Boundaries aren’t barriers — they’re foundations

Let’s be honest: it can feel awkward to set hard limits when no one else seems to be. But creating healthy boundaries is not about pushing people away. It’s about safeguarding your capacity to show up fully — tomorrow, next week, and beyond.

Here’s how to start shifting your habits:

• Define your work hours and communicate them clearly with your team
• Create a physical “end of day” ritual: shut your laptop, leave the room, take a walk
• Use calendar blocks to mark personal time — including meals, exercise, and family
• Silence work notifications after hours using Do Not Disturb or app settings
• Resist the urge to check “just one thing” — if it’s urgent, they’ll call

The more you practise ending your day intentionally, the easier it becomes to honour that boundary emotionally, not just physically.

If you’re struggling to separate your work from your personal space, you might also benefit from establishing boundaries between work and personal life — especially in a remote context.

Tools and tactics to support healthy logging off

Let tech help you log off — not keep you plugged in

You don’t have to rely on willpower alone. There are practical, tech-savvy ways to reinforce your boundaries.

• Use scheduling apps: Tools like Clockwise or Google Calendar can help auto-block focus and rest times
• Leverage email delay settings: Gmail’s “Schedule Send” lets you write late-night emails without sending them at 1am
• Try shutdown reminders: Tools like Workrave or even recurring phone alarms can nudge you to stop

The goal isn’t perfection. It’s building gentle resistance to the default of “always on”.

Leading by example: If you’re a manager

People won’t believe in boundaries unless you model them

If you’re managing a team, your habits set the tone — even if you say otherwise. Encouraging balance only works when you’re also practising it.

What healthy leadership looks like:

• Avoid sending messages outside of hours, or schedule them for the next day
• Celebrate sustainable output, not just availability
• Support flexible scheduling — especially for parents, carers, or neurodivergent team members
• Build in mental health days or no-meeting blocks
• Have transparent conversations about workload and wellbeing

Burnout is contagious. But so is balance.

For more on how leaders can play a role in mental wellbeing, you might explore how managers can support remote employees’ mental health as a broader initiative.

Logging off is an act of self-respect

You don’t need to earn rest — you need to honour it

There’s a myth that says the harder you work, the more valuable you are. But in truth, rested people think better, lead better, and live better. Logging off isn’t a sign of slacking — it’s a sign of self-awareness.

You deserve a work life that ends at a reasonable hour. That allows space for hobbies, meals, relationships, and no time. Because when you return to your laptop in the morning, refreshed and ready, you bring more clarity, creativity, and confidence to everything you do.

Conclusion: When your workday ends, let it end

Avoiding overwork in a remote world requires more than calendar tricks — it calls for a mindset shift. It asks you to believe that your value doesn’t increase with your hours. That your best work comes from balance, not burnout.

You can still be dedicated, ambitious, and driven — while also logging off on time.

So make the choice today. Choose to close the tab. Shut the laptop. Take the walk. Cook the dinner. Watch the sunset. Be fully in your own life, not just in your work.

Because you’re more than your productivity. And your evenings are yours.