<p>It's a bad habit to have when it's the end of the workday yet you still feel guilty that maybe you haven't done enough, so you continue working even though it isn't the time to do so anymore.</p>
<p>Keeping up with this practice will only lead our bodies to be exhausted, overworked, and burnt out.</p>

Working with guilt and fear

<ol>
<li>Recognize when you're feeling guilty and afraid that you didn't do enough. Take note of the feeling and slowly let the feeling go, with no judgments.</li>
<li>Let yourself pause and breathe. Be kind to yourself.</li>
<li>Remind yourself that you're allowed to do other things aside from work. Being able to rest is important so that you'll be able to give your best the next time you go to work.</li>
<li>Take the rest. Enjoy the space you have for yourself.</li>
</ol>

Moving on from the work guilt

<!DOCTYPE html><html>
<body>
<header>
<div>
<div>
<h1><a href="/">zen habits</a></h1>
</div>
<nav><div><ul><li><a href="https://zenhabits.net/training/">training</a></li>
<li><a href="https://zenhabits.net/books/">books</a></li>
<li><a href="https://zenhabits.net/about/">about</a></li>
<li><a href="https://zenhabits.net/archives/">Archives</a></li>
</ul></div></nav>
<div>
<h1><a href="https://zenhabits.net/more">breathe</a></h1>
</div>
</div>
</header> 
<div>
<h2>The Guilt of Not Working More, When We’re Done for the Day</h2>
<div>
<h4>By <a href="http://leobabauta.com">Leo Babauta</a></h4>
<p>At the end of a day of work, there can be a simple practice of wrapping things up and shutting down for the day.</p>
<p>But so many of us feel guilty at simply stopping, and this feeling that we should be doing more … it drives some of us to keep going as long as we can.</p>
<p>This can lead to overwork, burnout, tiredness, and never letting ourselves enjoy a moment of rest.</p>
<p>Do you relate to this guilt of simply stopping and resting?</p>
<p>The thing about this guilt is that it doesn’t have to be rational — it’s simply fear, that we’re not doing enough, that we’re not on top of things, that we’re not going to be OK if we don’t get everything done.</p>
<p>I know this fear well. I still have it, on a daily basis. It’s not rational, but then fear never is.</p>
<p>This fear will control us if we don’t bring a kind awareness to it, and start to work with us. It will own us, and we’ll always be checking our phones, replying to messages, stuck in perpetual motion. Rest becomes difficult, joy becomes mostly inaccessible.</p>
<p>Here’s how I work with this guilt and fear:</p>
<ol><li><strong>Recognize it when it’s happening</strong>. When it’s late in the day, and we could be wrapping things up and closing our work day … notice the urge to do more. Notice the guilt of stopping. Just bring awareness to the fear and guilt, without judging them or needing them to go away.</li><li><strong>Breathe, and feel it</strong>. Pause, take a few deep breaths, and don’t let yourself buy into the fear. Feel the physical sensation of the fear, but don’t believe it. Give yourself some kindness.</li><li><strong>Remind yourself of a bigger truth</strong>. The idea that you should be on top of everything and working harder and checking emails and messages … it feels really true in the moment. But it is very rarely true. What’s a bigger truth? That you need rest to be able to serve others. That you are allowed to do other things, to spend time with others, to take care of yourself, to feel joy at spaciousness in your life. And this is a model for how others might live too. Taking rest serves the world. Remind yourself of this truth.</li><li><strong>Then take the rest</strong>. Feel in your heart how this is worthwhile. And let yourself enjoy the space. You don’t need to fill every moment with more work, more messages, more email.</li></ol>
<p>How would you like to practice with this for yourself?</p>
</div> 
<h5></h5>
<div>
</div> 
<div>

<p><span>Previous post:</span><br/><a href="https://zenhabits.net/publishing/">The Fear of Putting Our Work Out There</a></p>
</div> 
</div> 
<footer>
<div>
<div>
<h1>Life-changing training programs and live experiences</h1>
<h1>from Zen Habits:</h1>
<div>
<a href="https://seachange.zenhabits.net/">
<div>
<img src="https://zenhabits.net/wp-content/themes/zh4/images/logos/sc-logo.svg"/>
<p>Transformation,<br/>one change at a time</p>
</div>
</a>
<a href="https://fearless.zenhabits.net/">
<div>
<img src="https://zenhabits.net/wp-content/themes/zh4/images/logos/ft-logo.svg"/>
<p>Fall in love with<br/>uncertainty</p>
</div>
</a>
<a href="https://ignite.zenhabits.net/fearless-mastery?utm_source=zen_habits&amp;utm_medium=website&amp;utm_campaign=fearless_mastery&amp;utm_content=footer_box">
<div>
<img src="https://zenhabits.net/wp-content/themes/zh4/images/logos/fm-logo.svg"/>
<p>6-month mastermind<br/>and Costa Rica intensive</p>
</div>
</a>
</div>
</div>
<div>
<div>
<form>
<input/>
<input/>
<input/>
<input/>
<input/>
<input/>
<input/>
<div>
<div>
<div>
Get Zen Habits in Your Inbox
</div>
</div>
<div>

<div>
<input/>
</div>
</div>
<div>

<div>
<input/>
</div>
</div>
<div>
<button>
Get Updates
</button>
</div>
<div>
</div>
</div>
<div>
</div>
</form>
</div><script>
				window.cfields = [];
				window._show_thank_you = function(id, message, trackcmp_url) {
				var form = document.getElementById('_form_' + id + '_'), thank_you = form.querySelector('._form-thank-you');
				form.querySelector('._form-content').style.display = 'none';
				thank_you.innerHTML = message;
				thank_you.style.display = 'block';
				if (typeof(trackcmp_url) != 'undefined' && trackcmp_url) {
					// Site tracking URL to use after inline form submission.
					_load_script(trackcmp_url);
				}
				if (typeof window._form_callback !== 'undefined') window._form_callback(id);
				};
				window._show_error = function(id, message, html) {
				var form = document.getElementById('_form_' + id + '_'), err = document.createElement('div'), button = form.querySelector('button'), old_error = form.querySelector('._form_error');
				if (old_error) old_error.parentNode.removeChild(old_error);
				err.innerHTML = message;
				err.className = '_error-inner _form_error _no_arrow';
				var wrapper = document.createElement('div');
				wrapper.className = '_form-inner';
				wrapper.appendChild(err);
				button.parentNode.insertBefore(wrapper, button);
				document.querySelector('[id^="_form"][id$="_submit"]').disabled = false;
				if (html) {
					var div = document.createElement('div');
					div.className = '_error-html';
					div.innerHTML = html;
					err.appendChild(div);
				}
				};
				window._load_script = function(url, callback) {
					var head = document.querySelector('head'), script = document.createElement('script'), r = false;
					script.type = 'text/javascript';
					script.charset = 'utf-8';
					script.src = url;
					if (callback) {
					script.onload = script.onreadystatechange = function() {
					if (!r && (!this.readyState || this.readyState == 'complete')) {
						r = true;
						callback();
						}
					};
					}
					head.appendChild(script);
				};
				(function() {
				if (window.location.search.search("excludeform") !== -1) return false;
				var getCookie = function(name) {
					var match = document.cookie.match(new RegExp('(^|; )' + name + '=([^;]+)'));
					return match ? match[2] : null;
				}
				var setCookie = function(name, value) {
					var now = new Date();
					var time = now.getTime();
					var expireTime = time + 1000 * 60 * 60 * 24 * 365;
					now.setTime(expireTime);
					document.cookie = name + '=' + value + '; expires=' + now + ';path=/';
				}
					var addEvent = function(element, event, func) {
					if (element.addEventListener) {
					element.addEventListener(event, func);
					} else {
					var oldFunc = element['on' + event];
					element['on' + event] = function() {
						oldFunc.apply(this, arguments);
						func.apply(this, arguments);
					};
					}
				}
				var _removed = false;
				var form_to_submit = document.getElementById('_form_1_');
				var allInputs = form_to_submit.querySelectorAll('input, select, textarea'), tooltips = [], submitted = false;

				var getUrlParam = function(name) {
					var regexStr = '[\?&]' + name + '=([^&#]*)';
					var results = new RegExp(regexStr, 'i').exec(window.location.href);
					return results != undefined ? decodeURIComponent(results[1]) : false;
				};

				for (var i = 0; i < allInputs.length; i++) {
					var regexStr = "field\\[(\\d+)\\]";
					var results = new RegExp(regexStr).exec(allInputs[i].name);
					if (results != undefined) {
					allInputs[i].dataset.name = window.cfields[results[1]];
					} else {
					allInputs[i].dataset.name = allInputs[i].name;
					}
					var fieldVal = getUrlParam(allInputs[i].dataset.name);

					if (fieldVal) {
							if (allInputs[i].dataset.autofill === "false") {
								continue;
							}
					if (allInputs[i].type == "radio" || allInputs[i].type == "checkbox") {
						if (allInputs[i].value == fieldVal) {
						allInputs[i].checked = true;
						}
					} else {
						allInputs[i].value = fieldVal;
					}
					}
				}

				var remove_tooltips = function() {
					for (var i = 0; i < tooltips.length; i++) {
					tooltips[i].tip.parentNode.removeChild(tooltips[i].tip);
					}
					tooltips = [];
				};
				var remove_tooltip = function(elem) {
					for (var i = 0; i < tooltips.length; i++) {
					if (tooltips[i].elem === elem) {
						tooltips[i].tip.parentNode.removeChild(tooltips[i].tip);
						tooltips.splice(i, 1);
						return;
					}
					}
				};
				var create_tooltip = function(elem, text) {
					var tooltip = document.createElement('div'), arrow = document.createElement('div'), inner = document.createElement('div'), new_tooltip = {};
					if (elem.type != 'radio' && elem.type != 'checkbox') {
					tooltip.className = '_error';
					arrow.className = '_error-arrow';
					inner.className = '_error-inner';
					inner.innerHTML = text;
					tooltip.appendChild(arrow);
					tooltip.appendChild(inner);
					elem.parentNode.appendChild(tooltip);
					} else {
					tooltip.className = '_error-inner _no_arrow';
					tooltip.innerHTML = text;
					elem.parentNode.insertBefore(tooltip, elem);
					new_tooltip.no_arrow = true;
					}
					new_tooltip.tip = tooltip;
					new_tooltip.elem = elem;
					tooltips.push(new_tooltip);
					return new_tooltip;
				};
				var resize_tooltip = function(tooltip) {
					var rect = tooltip.elem.getBoundingClientRect();
					var doc = document.documentElement, scrollPosition = rect.top - ((window.pageYOffset || doc.scrollTop)  - (doc.clientTop || 0));
					if (scrollPosition < 40) {
					tooltip.tip.className = tooltip.tip.className.replace(/ ?(_above|_below) ?/g, '') + ' _below';
					} else {
					tooltip.tip.className = tooltip.tip.className.replace(/ ?(_above|_below) ?/g, '') + ' _above';
					}
				};
				var resize_tooltips = function() {
					if (_removed) return;
					for (var i = 0; i < tooltips.length; i++) {
					if (!tooltips[i].no_arrow) resize_tooltip(tooltips[i]);
					}
				};
				var validate_field = function(elem, remove) {
					var tooltip = null, value = elem.value, no_error = true;
					remove ? remove_tooltip(elem) : false;
					if (elem.type != 'checkbox') elem.className = elem.className.replace(/ ?_has_error ?/g, '');
					if (elem.getAttribute('required') !== null) {
					if (elem.type == 'radio' || (elem.type == 'checkbox' && /any/.test(elem.className))) {
						var elems = form_to_submit.elements[elem.name];
						if (!(elems instanceof NodeList || elems instanceof HTMLCollection) || elems.length <= 1) {
						no_error = elem.checked;
						}
						else {
						no_error = false;
						for (var i = 0; i < elems.length; i++) {
							if (elems[i].checked) no_error = true;
						}
						}
						if (!no_error) {
						tooltip = create_tooltip(elem, "Please select an option.");
						}
					} else if (elem.type =='checkbox') {
						var elems = form_to_submit.elements[elem.name], found = false, err = [];
						no_error = true;
						for (var i = 0; i < elems.length; i++) {
						if (elems[i].getAttribute('required') === null) continue;
						if (!found && elems[i] !== elem) return true;
						found = true;
						elems[i].className = elems[i].className.replace(/ ?_has_error ?/g, '');
						if (!elems[i].checked) {
							no_error = false;
							elems[i].className = elems[i].className + ' _has_error';
							err.push("Checking %s is required".replace("%s", elems[i].value));
						}
						}
						if (!no_error) {
						tooltip = create_tooltip(elem, err.join('<br/>'));
						}
					} else if (elem.tagName == 'SELECT') {
						var selected = true;
						if (elem.multiple) {
						selected = false;
						for (var i = 0; i < elem.options.length; i++) {
							if (elem.options[i].selected) {
							selected = true;
							break;
							}
						}
						} else {
						for (var i = 0; i < elem.options.length; i++) {
							if (elem.options[i].selected && !elem.options[i].value) {
							selected = false;
							}
						}
						}
						if (!selected) {
						elem.className = elem.className + ' _has_error';
						no_error = false;
						tooltip = create_tooltip(elem, "Please select an option.");
						}
					} else if (value === undefined || value === null || value === '') {
						elem.className = elem.className + ' _has_error';
						no_error = false;
						tooltip = create_tooltip(elem, "This field is required.");
					}
					}
					if (no_error && elem.name == 'email') {
					if (!value.match(/^[\+_a-z0-9-'&=]+(\.[\+_a-z0-9-']+)*@[a-z0-9-]+(\.[a-z0-9-]+)*(\.[a-z]{2,})$/i)) {
						elem.className = elem.className + ' _has_error';
						no_error = false;
						tooltip = create_tooltip(elem, "Enter a valid email address.");
					}
					}
					if (no_error && /date_field/.test(elem.className)) {
					if (!value.match(/^\d\d\d\d-\d\d-\d\d$/)) {
						elem.className = elem.className + ' _has_error';
						no_error = false;
						tooltip = create_tooltip(elem, "Enter a valid date.");
					}
					}
					tooltip ? resize_tooltip(tooltip) : false;
					return no_error;
				};
				var needs_validate = function(el) {
					return el.name == 'email' || el.getAttribute('required') !== null;
				};
				var validate_form = function(e) {
					var err = form_to_submit.querySelector('._form_error'), no_error = true;
					if (!submitted) {
					submitted = true;
					for (var i = 0, len = allInputs.length; i < len; i++) {
						var input = allInputs[i];
						if (needs_validate(input)) {
						if (input.type == 'text') {
							addEvent(input, 'blur', function() {
							this.value = this.value.trim();
							validate_field(this, true);
							});
							addEvent(input, 'input', function() {
							validate_field(this, true);
							});
						} else if (input.type == 'radio' || input.type == 'checkbox') {
							(function(el) {
							var radios = form_to_submit.elements[el.name];
							for (var i = 0; i < radios.length; i++) {
								addEvent(radios[i], 'click', function() {
								validate_field(el, true);
								});
							}
							})(input);
						} else if (input.tagName == 'SELECT') {
							addEvent(input, 'change', function() {
							validate_field(this, true);
							});
						} else if (input.type == 'textarea'){
							addEvent(input, 'input', function() {
							validate_field(this, true);
							});
						}
						}
					}
					}
					remove_tooltips();
					for (var i = 0, len = allInputs.length; i < len; i++) {
					var elem = allInputs[i];
					if (needs_validate(elem)) {
						if (elem.tagName.toLowerCase() !== "select") {
						elem.value = elem.value.trim();
						}
						validate_field(elem) ? true : no_error = false;
					}
					}
					if (!no_error && e) {
					e.preventDefault();
					}
					resize_tooltips();
					return no_error;
				};
				addEvent(window, 'resize', resize_tooltips);
				addEvent(window, 'scroll', resize_tooltips);
				window._old_serialize = null;
				if (typeof serialize !== 'undefined') window._old_serialize = window.serialize;
				_load_script("//d3rxaij56vjege.cloudfront.net/form-serialize/0.3/serialize.min.js", function() {
					window._form_serialize = window.serialize;
					if (window._old_serialize) window.serialize = window._old_serialize;
				});
				var form_submit = function(e) {
					e.preventDefault();
					if (validate_form()) {
					// use this trick to get the submit button & disable it using plain javascript
					document.querySelector('#_form_1_submit').disabled = true;
							var serialized = _form_serialize(document.getElementById('_form_1_'));
					var err = form_to_submit.querySelector('._form_error');
					err ? err.parentNode.removeChild(err) : false;
					_load_script('https://zenhabits.activehosted.com/proc.php?' + serialized + '&jsonp=true');
					}
					return false;
				};
				addEvent(form_to_submit, 'submit', form_submit);
				})();
			</script>
</div>
<div>
<h2>Join 2,000,000 breath-taking readers:</h2>
<ul>
<li><a href="https://twitter.com/zen_habits">Twitter</a></li>
<li><a href="https://www.facebook.com/groups/OfficialZenHabits/">Facebook</a></li>
<li><a href="https://www.patreon.com/zenhabits">Patreon</a></li>
</ul>
</div>
<nav>
<div><ul><li><a href="https://zenhabits.net/uncopyright/">Uncopyright</a></li>
</ul></div> </nav>
</div>
</footer>
<script>
/* <![CDATA[ */
var php_data = {"ac_settings":{"tracking_actid":1000583938,"site_tracking_default":0,"site_tracking":1},"user_email":""};
/* ]]> */
</script>
<script src="https://zenhabits.net/wp-content/plugins/activecampaign-subscription-forms/site_tracking.js?ver=5.6"></script>
<script src="https://zenhabits.net/wp-includes/js/wp-embed.min.js?ver=5.6"></script>

</body></html>

computerscience

Computer Science

product

Product & Design

<ul><li><a href="https://zenhabits.net/training/">training </a> </li><li><a href="https://zenhabits.net/books/">books </a> </li><li><a href="https://zenhabits.net/about/">about </a> </li><li><a href="https://zenhabits.net/archives/">Archives </a> </li> </ul>

The Guilt of Not Working More, When We’re Done for the Day

<p>At the end of a day of work, there can be a simple practice of wrapping things up and shutting down for the day. </p>

<p>But so many of us feel guilty at simply stopping, and this feeling that we should be doing more … it drives some of us to keep going as long as we can. </p>

<p>This can lead to overwork, burnout, tiredness, and never letting ourselves enjoy a moment of rest. </p>

<p>Do you relate to this guilt of simply stopping and resting? </p>

<p>The thing about this guilt is that it doesn’t have to be rational — it’s simply fear, that we’re not doing enough, that we’re not on top of things, that we’re not going to be OK if we don’t get everything done. </p>

<p>I know this fear well. I still have it, on a daily basis. It’s not rational, but then fear never is. </p>

<p>This fear will control us if we don’t bring a kind awareness to it, and start to work with us. It will own us, and we’ll always be checking our phones, replying to messages, stuck in perpetual motion. Rest becomes difficult, joy becomes mostly inaccessible. </p>

<p>Here’s how I work with this guilt and fear: </p>

<ol><li><strong>Recognize it when it’s happening </strong>. When it’s late in the day, and we could be wrapping things up and closing our work day … notice the urge to do more. Notice the guilt of stopping. Just bring awareness to the fear and guilt, without judging them or needing them to go away. </li><li><strong>Breathe, and feel it </strong>. Pause, take a few deep breaths, and don’t let yourself buy into the fear. Feel the physical sensation of the fear, but don’t believe it. Give yourself some kindness. </li><li><strong>Remind yourself of a bigger truth </strong>. The idea that you should be on top of everything and working harder and checking emails and messages … it feels really true in the moment. But it is very rarely true. What’s a bigger truth? That you need rest to be able to serve others. That you are allowed to do other things, to spend time with others, to take care of yourself, to feel joy at spaciousness in your life. And this is a model for how others might live too. Taking rest serves the world. Remind yourself of this truth. </li><li><strong>Then take the rest </strong>. Feel in your heart how this is worthwhile. And let yourself enjoy the space. You don’t need to fill every moment with more work, more messages, more email. </li> </ol>

<p>How would you like to practice with this for yourself? </p>

<p><span>Previous post: </span><br><a href="https://zenhabits.net/publishing/">The Fear of Putting Our Work Out There </a> </p>

Life-changing training programs and live experiences

<p>Transformation,<br>one change at a time </p>

<p>6-month mastermind<br>and Costa Rica intensive </p>

<ul><li><a href="https://twitter.com/zen_habits">Twitter </a> </li><li><a href="https://www.facebook.com/groups/OfficialZenHabits/">Facebook </a> </li><li><a href="https://www.patreon.com/zenhabits">Patreon </a> </li> </ul>

<ul><li><a href="https://zenhabits.net/uncopyright/">Uncopyright </a> </li> </ul>

The Guilt of Not Working More, When We're Done for the Day - zen habits

Working with guilt and fear

Moving on from the work guilt

CURATED BY

Related collections

More like this