The transition from work mode to mom mode isn’t just about leaving the office (or closing your laptop if you work from home). Being a working mother also means tackling your exhausted mental health in addition to everything else.
Everything else? You know that moment when you have cosily snuggled into the sofa with your little one, a blanket on top, all ready to listen to stories about school and unwind after a tiring day at work, but your mind is still racing with deadlines, emails, and tomorrow’s to-do list.
And then, in the next breath, you are expected to cook dinner, fold the laundry, and perhaps also reply to emails. That’s what our “everything” else looks like!
This is why every working woman needs a mental switch so that whenever you return from the office, you aren’t held back by a hundred things running through your head. Between work deadlines and family responsibilities, it’s easy to forget that mental health matters just as much as that to-do list.
But this switch isn’t always smooth, despite knowing how important it is. It feels like a struggle as we juggle the two worlds and also aim for some sanity. Is it not possible for working mothers to have a calm mind while also being present in the moment?
Why is the mental switch so hard?
Because let’s face it—our brains don’t come with an on/off button. One moment, we are into something and dedicatedly completing work. The very next moment, we are thinking about our child’s missing socks, the pending grocery shopping, the email that you were supposed to reply to, and whether or not you turned off the geyser!
The mental load of juggling work responsibilities and home life often takes a toll, and we do not even realise it until it’s late. Studies show that approximately 1 in 5 women experience anxiety, depression, or a Common Mental Disorder (CMD) in comparison to one in eight men.
And these numbers aren’t surprising because most of us take the very first signs of disturbed mental health for granted and allow it to manifest into something unmanageable.
The thing with this mental switch is that for a working mother, the shift from work mode to mom mode isn’t just about a change in location—it’s a complete mental and emotional reset.
At work, you are supposed to be juggling deadlines, meetings, and responsibilities that demand focus and efficiency, but the moment you step into your home, the expectations shift dramatically. Now, you are expected to be emotionally available, nurturing, and engaged with your family.
There is no denying that it is hard. Residual thoughts from work linger, but the home brings its own demands: a hungry child, household chores, or simply the need to be present and attentive. There is this constant mental tug-of-war between these roles, and it makes it difficult for a working mother to disconnect from work and truly embrace her personal life.
But what happens when you don’t make the switch?
You nod along while your child is talking, but in reality, you are thinking about an unfinished report. You hear, “Mama, did you see that?” but by the time you register it, the moment has passed. The guilt creeps in, and the burnout feels inevitable.
We understand the dilemma every working mother goes through—wanting to excel in their career while also being fully available for their family. But taking a few minutes to breathe, unwind, or just sit in silence isn’t selfish—it’s a reminder that mental health matters in the daily chaos. So, what do we do?
Well, training our brains to switch gears more intentionally is one thing we can do to fully be where we are instead of being stuck in between.
5 small mental shifts that will help create space for a big mental reset
A little transition time, a favourite playlist, or just five minutes of alone time—small things add up because mental health matters more than we realise.
1. Create a transition ritual
Just like your child needs bedtime routines, your brain needs cues to shift gears. So, feed your brain a particular cue to let it know this is its sign to switch modes and embrace home.
You can play a specific song on your way home, change into comfy clothes, or take five deep breaths before stepping into “mom mode.” This is, in fact, an excellent way for working mothers to clearly separate their professional and parenting roles.
P.S.: It has been our ritual for a long time now, and we can vouch for its effectiveness.
2. Physically separate work & home
Yes, our brains sometimes need silly reminders to fool it into believing things. At times, doing the obvious is required in order to create that much-needed boundary between work and home.
So, if you work from home, create a clear boundary after you stop working. Shut your laptop, step outside for a few minutes, or do a quick stretch to signal the transition. And if you commute, use that time intentionally to reset your brain and your body. Many working moms find that even a short walk or a deep breath before entering the house helps make the shift
3. Park work thoughts (literally!)
You do not have to go to war with your lingering thoughts. Keep a notebook or a notes app handy so that before you are ready to switch to mom mode, you can jot down any lingering work thoughts and revisit them later instead of carrying them around in your head.
This simple habit helps working mothers like you and me to be more present with our children, minus the mental clutter of unfinished tasks.
4. Use your senses to ground yourself
Sometimes, our minds need a little extra push to notice a change and completely immerse ourselves in it. Remind your mind the scent of your home, the feel of your child’s hug, and the sound of their laughter.
Being mindful of small moments will help pull you into the present and be more aware of it. And, of course, like everything else, we working mothers can put to use these sensory cues as gentle reminders to shift our focus away from work and onto our families.
One tip: Don’t judge yourself when it comes to your mind, and let your inner child out in full glory when using it in your favour. Think of the silliest things and do the most ridiculous to trick your mind into submission.
5. Give yourself grace
You won’t always get it right, and that’s okay!
Some days, work stress will spill over into home life, and other days, you will be too exhausted to be the “fun mom.” But that doesn’t mean you are failing or you are a bad mom—it just means you are human.
So, my dear Mama, you need to remember that balance isn’t about perfection but about doing the best you can with what you have. Finding that perfect work-life balance will feel like a myth every working mother is trying to decode, but we need to wear our scars with pride.
A few quick mental health exercises to help you transition
Shifting from work mode to mom mode isn’t always easy, but once you decide to mean it, a few simple mental health exercises can make all the difference:
- The 5-Minute Reset – Take five minutes for yourself before jumping into household duties. Sit in silence, sip a cup of tea, or do deep breathing exercise to shift your mindset.
- Music Therapy – Create a “transition playlist” with songs that help you mentally separate work from home life—calming instrumentals or an upbeat dance tune, whatever helps you shift your energy.
- Mindful Breathing – Mental health exercises do not always have to be physical, so a simple breathing exercise also works to release stress and get you relaxed. Try inhaling for four counts, holding for four counts, and exhaling for four counts, and repeat this a few times to feel the tension leave your body.
- Gratitude Check-In – List three things you are grateful for today—big or small—and shift your focus from work stress to the positive moments in your life.
- The Outfit Swap – Changing out of your work clothes into something comfy signals to your brain that it’s time to relax and be present at home.
- Stretch It Out – A few light stretches or yoga poses can help release the physical tension built up from sitting at your desk or running around all day.
- Tech Detox – Before diving into family time, try a simple mental health exercise like putting your phone away for 10–15 minutes. Avoiding work emails and notifications allows you to switch gears fully.
The proper mental health exercise isn’t complicated—it’s just whatever helps you slow down, breathe, and feel a little more like yourself. And with these small but effective exercises, working mothers can leave work stress behind and step into home life feeling more refreshed and present.
The mental shift is a muscle!
With these five small but powerful mental shifts, we are hopeful that the switch from work mode to mom mode will keep getting easier. And the more you practice, the better you will get at it. Because you can’t pour from an empty cup, and that’s precisely why mental health matters when making the mental switch from office to home.
With time, mastering this mental switch will lead to a more fulfilling experience in both your professional and personal lives, but before that, you need to always remember that being fully present isn’t about doing everything perfectly—it’s about giving your best to where you are, at that moment.
So, the next time you log off work and step into home life, take a deep breath and let go of what can wait. And remind yourself: This moment right here? It matters.
Frequently Asked Questions
1. How does leaving work at the office improve a working mom’s well-being?
It prevents burnout, helps maintain mental clarity, and ensures that you have time to recharge for the next day.
2. Can setting work-home boundaries make me a better mom?
Absolutely! When you are not preoccupied with work stress, you can engage more meaningfully with your child and enjoy quality time together.
3. What are some quick ways to switch from work mode to mom mode?
A: Simple acts like changing into comfy clothes, listening to music, or taking a few deep breaths can signal your brain that it’s time to unwind.
4. Will my productivity suffer if I stop thinking about work after hours?
Not at all! In fact, stepping away from work in the evening helps you return refreshed and more productive the next day.
5. How does leaving work stress behind benefit my child?
Your child thrives on emotional connection and when you are mentally present, they feel more secure, valued, and connected to you.