3 minutes max. · Episode 16 · Switching off
Distance: Evening wind‑down & pre‑sleep
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About this episode
- Episode
- #16 of 48
- Published
- 22 September 2025
- Length
- 2:42 min
- Series
- Switching off
- Hosts
- Andre Ottlik and Jules (AI)
In short
At the end of the day your mind often keeps spinning with emails, ideas and worries. This episode helps you wind down so the night can work for your recovery. Change can happen in small steps, not all or nothing.
Three things to try
- Clarify with your team and management what availability is really expected of you.
- Create an end-of-work ritual with movement, such as walking the dog or a bike ride.
- Thirty minutes before bed, dim the lights, write a brain dump on paper and keep your phone away from your bed.
Read more: 5 tips for better sleep
Transcript
Read the full transcript
- 00:00 Andre Ottlik
- It's the end of the day and your mind is still spinning. Emails, ideas, little worries. You're lying in bed and still working just in your head.
- 00:10 Jules
- Today will help you wind down: brief, practical so the night can work for your recovery. I'm Jules, your AI host,
- 00:19 Andre Ottlik
- I'm Andre. Welcome to three minutes, max. Human skills in the age of AI. This week is all about switching off so you can recharge in the evenings, in between and on weekends, reduce stress and come back to work refreshed and with joy.
- 00:35 Jules
- Andre. What actually helps most to switch off in the evening?
- 00:39 Andre Ottlik
- Well. First clarify with your team and management what's really expected of you in terms of availability and what you want to commit to. Then create a ritual that makes the cut clearer. Now it's off work, ideally with some movement that helps you let go of thoughts creates the transition between work and home and helps you sleep better later. Walk the dog. Go for a bike ride or get a quick workout in.
- 01:06 Jules
- Makes sense, but some of you humans make it pretty hard to start changes like this, even if you understand it cognitively. And there's scientific evidence.
- 01:14 Andre Ottlik
- Yeah, that's actually the core problem. Many have an all or nothing attitude, but change can happen in small steps. You don't have to switch from driving to biking every day right away. You can start with a sunny days, for example. What else do you have as an AI Jules?
- 01:30 Jules
- Sleep experts say consistent times, dimmed lights, a quiet room, little caffeine in the evening, plus, a smartphone in your line of sight quietly drains mental capacity even when it's off. That's called the brain drain effect and was studied at the University of Chicago.
- 01:50 Andre Ottlik
- So take two small steps for example, thirty minutes before bed, dim the lights. Then make a paper note. Do a brain dump. Write everything out of your head. Then a short stretch lukewarm shower and go to bed. If thoughts pop up, tell yourself I'll do it tomorrow.
- 02:09 Jules
- Or you record a one minute voice memo to your AI notes app. What will I do tomorrow? First tiny step the AI gives you three clear to do's plus a start time. Then focus mode on your phone and don't keep the phone by your bed.
- 02:25 Andre Ottlik
- And maybe even buy an analog alarm clock.
- 02:28 Andre Ottlik
- For me personally that was the ultimate game changer. That's how evenings get lighter and your sleep gets deeper.
- 02:35 Jules
- Follow three minutes max, share the podcast and feel free to message us on LinkedIn.
More on Switching off
- #16Distance: Evening wind‑down & pre‑sleep (this episode)
- #17Distance: Switching off in the workday
- #18Distance: Switching off on weekends & vacations
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