After Work Decompression Kit EN Printable Workbook | 12 Pages PDF | Psychology-Based Evening Routine | Digital Download

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Description

**The workday is over – but your mind keeps going?**

Thoughts keep circling, open tasks stay present, and your body needs longer than the calendar to truly switch off. The After Work Decompression Kit helps you shape the transition from work mode into your evening – more consciously, more gently, more clearly. Not through performance. Through relief.

**What you get (PDF, A4, 12 pages):**

▸ Tool 1 – The Transition Pause: three minutes that end the workday
▸ Tool 2 – The Thought Parking Lot: set open tasks down instead of carrying them (writing page)
▸ Tool 3 – The Gentle Reflection: four questions that close the day (writing page)
▸ Tool 4 – The Evening Plan: 1–3 small steps, built on the four recovery experiences from research (writing page)
▸ Tool 5 – The End-of-Work Ritual: a clear closing point, every day – with two cut-out ritual cards
▸ Weekly Companion for observing without judging (writing page, print as often as you like)
▸ The Science Behind This Kit: every concept explained, with a full reference list

**Psychology-based – honestly worded.**

Every tool is grounded in well-researched concepts from occupational and recovery psychology: psychological detachment (Sonnentag & Fritz), the Zeigarnik effect and the power of concrete next steps, if-then plans (Gollwitzer), habit formation (Lally et al.) and calming breathwork (Balban et al.). No esotericism, no empty promises – small, reliable signals to mind and body. Created by Jessica Yasmine Iannelli Manser, lic. phil., licensed psychologist FSP (University of Zurich).

**Who it's for:**

Anyone who finds it hard to switch off in the evening – at the office or working from home. Also a thoughtful little gift for colleagues and people who carry too much home.

**Details:**

• Instant digital download (no physical item will be shipped)
• PDF in A4 – prints beautifully on US Letter too (select "fit to page")
• Printer-friendly design – also works in black and white
• Writing pages designed for repeated printing

**Please note:** This workbook supports self-care and does not replace psychotherapy or medical treatment. If distress persists, please reach out to a qualified professional.

For personal use only. © North & Mind Studio.
KI-Hinweis: Die Illustrationen wurden mit KI-Unterstützung erstellt und von mir kuratiert sowie in ein eigenes originales Design integriert.