Survey shows 90% of Indian employees contacted outside work hours: 7 psychology-backed tips to disconnect and recharge after work : Valley Vision

NEW DELHI: A recent survey by global job-matching platform Indeed has shed light on a growing issue in India’s fast-paced work culture with over 90 percent of Indian employees are contacted by their employers outside of working hours. The study highlights that 88 percent of Indian employees are regularly interrupted during their personal time, while 85 percent report work-related communication even during sick leaves or public holidays.
The survey, conducted by Censuswide on behalf of Indeed, gathered responses from 500 employers and 500 job seekers and employees between July and September. The findings emphasise the struggle employees face in balancing work and personal life in a hyper-connected, competitive economy. Alarmingly, 79 percent of the employees surveyed stated that ignoring work-related communication after hours could lead to missed promotions, damage to professional reputation, or delays in project timelines.
Interestingly, the report also highlights a generational divide. Baby boomers, with 88 percent of them in agreement, seem to value after-hours communication more than younger generations. This may stem from traditional work ethics that equate constant availability with loyalty and reliability. For these employees, being reachable outside work is seen as a sign of dedication. However, for younger generations in particular, the need to disconnect from work to preserve mental and physical well-being is becoming increasingly critical.
Given the pressing nature of this issue, many experts are advocating for “right to disconnect” policies, where employees would have the legal or organisational freedom to ignore work-related communications outside their official hours. Such measures could significantly help employees regain control over their personal time and reduce burnout. In fact, eight in ten Indian employers surveyed believe that implementing a right-to-disconnect policy would be a positive step forward.

7 proven tips to reclaim your work-life balance, disconnect and recover after work

The line between work and personal time is increasingly blurred for Indian employees, especially in a culture that values dedication and loyalty. However, without proactive steps to protect personal time, employees risk burnout, stress, and long-term health issues
While policy changes are important, there are also immediate steps employees can take to protect their mental health and create a better work-life balance. Below are seven psychology-backed tips for disconnecting after work and recharging.
Set clear boundaries and communicate them
The first step to disconnecting from work is setting clear boundaries about your availability outside work hours. Inform your team and supervisors of your personal time and enforce a strict “no work after hours” rule, except in case of emergencies. This helps manage expectations and allows you to create a firm separation between work and personal life. It also reduces the guilt or anxiety that may arise from ignoring work-related calls or messages.
Create a ritual to mark the end of the workday
Establishing a small, consistent ritual to signify the end of your workday can help shift your mindset from “work mode” to “relaxation mode.” This could be something as simple as turning off your work laptop, changing into comfortable clothes, or stepping outside for fresh air. This transition helps signal to your brain that the workday has ended and it’s time to unwind.
Turn off notifications
One of the most effective ways to disconnect is to minimise the triggers that pull you back into work. After your work hours, turn off work-related notifications from emails, messaging apps, or other communication tools. This physical act of disconnecting from technology allows your mind to switch off from the stress and urgency of work, giving you the mental space to relax.
Reduce screen time at home
After spending the day glued to screens for work, reducing screen time during your personal hours can help in recharging your mind and body. Engaging in non-screen activities, like reading a book, journaling, or going for a walk, can give your eyes a break and help you feel more relaxed. Excessive screen time, especially in the evening, can overstimulate your brain, making it harder to wind down and fall asleep.
Find a relaxing hobby Taking up a relaxing hobby outside of work can be a great way to recharge and improve your mental well-being. Whether it’s gardening, painting, cooking, or practising yoga, hobbies give you something to look forward to and allow your brain to focus on something enjoyable and non-work-related. These activities also help reduce stress and increase overall happiness, promoting a better work-life balance.
Talking to your family or friends
Spending quality time with loved ones is crucial for emotional well-being. Engage in meaningful conversations with family members or friends after work. This helps you break free from work-related stress and reminds you of the personal connections that matter most. Sharing your thoughts or concerns with people you trust can also provide a fresh perspective and relieve mental strain. Emotional support systems are key to mental health.
Prioritise sleep, hydration, and light physical activity Simple but powerful habits like getting enough sleep, staying hydrated, and engaging in light physical activity are vital for calming the mind and body after a long workday. Adequate sleep helps your brain process information, while hydration and exercise support physical health and reduce stress. Light physical activities like a short walk or stretching can release endorphins, which naturally improve your mood and help combat burnout. Together, these habits promote recovery and boost your overall resilience to stress.