How to switch gear when you clock off

Dave Adams • June 3, 2021

After a long day at work, many of us can be forgiven for bringing our stress home – whether it be frustration at a project that isn’t going to plan, a difficult client, a mountainous workload or a clash with a co-worker.

With greater workplace flexibility, a shift towards remote working arrangements and increasing expectations to always be ‘on’, the distinction between work and home has become increasingly blurred, allowing our workplace stresses to impact our home lives.

As common as this is, taking your workplace stress out on your family and friends has a detrimental effect on your relationships, which then impacts your health and wellbeing. Fortunately there are things you can do to keep work issues at work, rather than creeping ‘home’.

Transitioning from work to ‘home’

It can be challenging to go straight from a tense meeting or hectic workday to suddenly being at home where you’re expected to be present with other family members. This can be especially tricky if you have young children, who won’t understand that you are grumpy from work, rather than angry at them.

Have a ritual that will transition you from work to home mode. Perhaps this is riding your bike to and from work so you can decompress, or lining up an upbeat music playlist for your journey. Would a quick stop-off at the gym help you blow off steam, or if you have a dog, can you take them for a walk as soon as you finish up to get some fresh air? Even a change of clothes can help you switch gears.

You may need to explain this to those you live with, such as a partner or kids – they might not immediately understand that you need some time out in order to be more present, so be open with them about how it will help.

Compartmentalise your work

You may be expected to check your emails and be reachable at all hours of the day, but as much as possible, set boundaries with work. It’s hard to unwind when you’re always working, so develop healthy habits when it comes to checking your email and phone.

Depending on your work situation, try to establish what time you can be reached up until so that you can be present with your loved ones and enjoy your extracurricular activities.

Making time for leisure

Pursuing your hobbies and interests aren’t just important for your own mental and physical health; they can also have a ripple effect at reducing stress within your household, as you will be more relaxed and happier. Making time for your own enjoyment can fall to the end of your to-do list, so prioritise this time to take care of yourself.

That boxing or CrossFit session can use up some of your adrenaline, or walking with a friend can give you the opportunity to socialise and exercise. Cooking, painting or DIY can provide a creative outlet that keeps your hands busy, while getting out into nature can help you decompress and put your worries into perspective.

Developing a support network

According to Safe Work Australia, 92% of serious work-related mental health condition claims were attributed to mental stress, with 21% due to work pressure. i

While we can’t eradicate stress entirely, we can improve how we respond to it. As well as developing your own healthy habits, it’s worth cultivating a support network. This may come in the form of selected friends and family you can openly talk to about work pressures, or a more formal arrangement with a mentor, life coach or counsellor.

Being able to express what you’re going through can help remove the weight of the situation from your shoulders. We all deal with work stress from time to time, but if you are feeling overwhelmed or finding it hard to balance your job with your home life, reach out to get a helping hand.

By Nikki Ashurst • November 2, 2026
Many Australians don't know how their super fund has performed or what it invests in. Are you one of them? Here's what to check and why it matters. Do you know how your super fund performed over the last two years? Many Australians don’t and are working towards their financial future without fully understanding one of their most important assets and without a clear plan for how their super may support them in retirement. That's not surprising, as many people view super as something that should run quietly in the background while they're busy with careers, families and everything else that life throws at them. But when you’re not sure what’s happening behind your balance, it’s harder to know whether you’re on track, whether your current approach reflects your goals or what opportunities might be available to help you make the most of what you’ve built so far. Your super isn't sitting in an account, it's invested Super is invested by a fund on your behalf across a mix of assets, with those investments working to grow your balance over time. Those include: Shares Ownership in Australian and international publicly listed companies. Their value can rise and fall, sometimes substantially over short periods but shares can provide capital growth over the long term. Property and infrastructure Real assets like office buildings, shopping centres, airports and energy networks. They can produce income and don't always behave in the same way as share markets, helping diversify investment holdings. Fixed interest and bonds Lending to governments and companies in return for interest. They can provide regular income and be steadier than shares, although returns and risk vary depending on the investment. Cash Generally, the most stable and lowest risk investment type. It can provide stability and faster access to money but typically offers lower longer term return potential. The investment option you choose determines the mix of assets held in your super based on your risk appetite. Most super funds offer options from conservative to high growth. If you’re young, a growth option with a higher exposure to growth assets like shares could offer higher returns over time – but it also comes with higher risk. As retirement nears, you might want to consider a more conservative approach with more defensive assets, like bonds for example to protect your savings. If you've never made a choice, you're probably in your fund's default option, which is designed to suit a broad membership. It’s worth knowing whether the mix you're in matches your circumstances and goals, including how far you are from retirement. Why performance alone is not a true comparison If you're thinking about how your super compares, returns are often where people start. The trouble is that a return figure means nothing without context: What it's being compared to Growth and conservative options invest differently and with different levels of risk. Compare like with like or the comparison may not be genuine. The comparison period A single year can be heavily influenced by short term market conditions. Super is measured in decades, so five, seven and ten year returns tell you far more about whether a fund is consistently doing its job, albeit not a predictor of future performance. Fees and tax Published returns should reflect investment fees, costs and tax but administration fees may be charged separately from your balance. Two funds quoting the same return can leave you in meaningfully different places once all fees are accounted for. Then there are the things that returns can't show you at all. For example, what insurance is attached to your account and what it's costing you, whether the fund offers guidance, tools and advice or simply sends a statement once a year. Another consideration maybe the level of support available when you need it. When comparing funds, it's worth looking at the full picture, including performance, fees, investment options, retirement support and member benefits. What today’s decisions mean tomorrow To understand how your super stacks up, start here: Find your investment option It's on your annual statement and in your online account. Look at what's in it Your fund publishes the asset allocation (shares, cash etc.) for each investment option. Check the long-term return for that option Focus on five and ten year returns, not just last year and compare them with equivalent options. Understand the total cost Add together administration fees, investment fees and insurance premiums as an annual dollar figure. Comparing super is about working out which option will perform best for you. Before you jump in, it’s worth understanding what's behind the numbers so you can make decisions based on more than a headline return. Knowing where you stand is the first step A super balance tells you where you are today. Understanding how your super is invested, how it compares and whether it's aligned with your goals helps show whether you're heading in the right direction. Source: MLC The information in this article does not take into account your objectives, needs and circumstances. We recommend that you obtain investment and taxation advice specific to your investment objectives, financial situation and particular needs before making any investment decision or acting on any of the information contained in this document. Subject to law, Capstone Financial Planning nor their directors, employees or authorised representatives gives any representation or warranty as to the reliability, accuracy or completeness of the information; or accepts any responsibility for any person acting, or refraining from acting, on the basis of the information contained in this document. Principal Wealth Management Pty Ltd trading as BMO Financial Solutions ABN 53 109 336 601 is a Corporate Authorised Representative (CAR 277821) of Capstone Financial Planning Pty Ltd ABN 24 093 733 969 Australian Financial Services Licence (AFSL) No. 223135.
By Jude Schofield • October 7, 2026
More Australians are choosing to take direct control of their retirement savings by establishing a self-managed super fund (SMSF) and according to the SMSF Association, Aussies now see their super as an important part of building and managing their overall wealth.