Living with the same daily rhythm as after returning to work (Things to do before returning to work)

In a previous article, I introduced a "Return to Work Preparation Checklist" that summarizes the state you should aim for when preparing to return to work.

One of the items on this checklist was "living with the same daily rhythm as after returning to work." In this article, I will explain what it means to live with the same daily rhythm as after returning to work.

The general policy until returning to work

As I explained in the checklist article earlier, I believe the following two points are necessary as a general policy until returning to work.

"Living with the same daily rhythm as after returning to work" is truly the key to ❶ returning to the state before the illness (returning to a state where you can work).

Why is "living with the same daily rhythm as after returning to work" necessary?

You probably spent a lot of time sleeping after taking leave, didn't you? Even if you weren't in bed, you likely weren't doing much activity (you probably couldn't).

On the other hand, the life you will lead after returning to work will be the exact opposite. You will need to work during the day and handle housework or childcare when you get home. This is more burdensome than you might imagine, and for you, who spent a lot of time sleeping after taking leave, it will be quite a tough life.

Your physical strength has declined during the period you were resting, and above all, due to the symptoms of the illness, your physical condition will not always be perfect. In such a state, you must continue to work 8 hours a day x 5 days a week (working hours vary by person. Please read this by substituting the hours you will work after returning to work).

However, many people try to return to work suddenly from a state of sleeping all the time. It is easy to imagine that they cannot lead the life they will have after returning to work, and they end up worsening their illness and taking leave again. I have failed to return to work twice, and it was exactly this pattern.

You can see it by looking at social media, but the majority of people who take leave again immediately after returning to work were unable to "live with the daily rhythm of returning to work" before returning. This is like going into the real thing (returning to work) without practicing. You need to practice the daily rhythm of returning to work before you actually return.

What is "the same daily rhythm as after returning to work"?

Since it might be difficult to visualize the term "daily rhythm after returning to work," let's think about it more concretely. Let's write down a daily time schedule for after returning to work.

<Example of life after returning to work>
6:00 Wake up
6:30 Breakfast
8:00-8:50 Commute
9:00-12:00 Work (morning)
12:00 Lunch break
13:00-18:00 Work (afternoon)
18:00-18:50 Return home
19:30 Dinner, housework
20:30 Bath
21:00 Free time
23:00 Sleep

This is what I wrote for my life after returning to work. If you have family or children, I think there will be even more things to do.

Please try writing it down on paper or in a memo app on your smartphone as well.

.........

Did you write it down? This is your life after returning to work.

Here is a question for you: "Are you currently living this lifestyle?"

If the answer is "No," it is still too early for you to return to work. First, let's aim to be able to live the life you will have after returning. I think it is easy to see the difference if you compare it with your current daily time schedule. You will need to train from now on to bridge that gap.

My story of failure

I have experienced taking leave and returning to work three times. In other words, I failed to return to work twice. My time schedule before returning to work at that time looked like this.

<My day before returning to work (just before returning)>
9:00 Wake up
10:00 Walk, get food
11:00 Take a shower
11:30 Lunch
12:00-15:00 Nap
15:00-16:00 Reading (only on days I felt well)
16:00-21:00 Nap or watch YouTube
21:00 Go to bed

Thinking about it now, I was returning to work in an outrageous state. I had to start work at 9:00 after returning, but I was just waking up at that time... Of course, I couldn't handle life after returning to work, and I quickly ruined my health and went back on leave (x2 times). After going back on leave, my illness symptoms worsened, so I had to start treatment all over again.

Important points for aiming for a daily rhythm after returning to work

The important points for returning to the daily rhythm after returning to work are:

• Wake-up time, bedtime, and meal times
  Set these times to be the same as they will be after returning to work, and live a regular life.

• The habit of going out during commuting hours
  Assume you are commuting after returning to work, and go out during the same time frame.

• Practice concentrating on work for 8 hours a day
  Work on tasks with concentration for 8 hours a day, just as you would at your actual workplace.

• Check if you can recover from fatigue within the same day
  Have the physical strength to work 5 days a week.

• Handle housework and childcare
  Be able to handle housework, childcare, etc., that you must balance with work.

For those who thought, "That's impossible!" Well, then you wouldn't be able to do it even if you returned to work, right? You cannot continue working if you return in that state.

I said it harshly, but since you are ill, it is unavoidable that you cannot do it now. Let's practice properly from now on so that you can do it.Regarding the daily rhythm after returning to work, please try to maintain it for at least one month before returning.

I recommend keeping an activity record sheet to help regulate your daily rhythm. I explain it in this article, so I would be happy if you could use it as a reference. I have included an activity record sheet at the end of the article, so please print it out and fill it in.

Things I want you to explore while regulating your daily rhythm

There are things I want you to explore while regulating your daily rhythm.

• How to switch off from work
  Find a way to switch from work mode to relaxation mode after finishing work.

• How to take breaks
  Plan how to spend your break times and days off, and practice recovering from fatigue efficiently.

• How to balance housework and childcare
  Think about how to balance work with housework and childcare. It is difficult to do everything perfectly while working. It is a good idea to decide what you will not do or where you can cut corners.

• How to deal with feeling unwell
  Practice how to respond when you feel unwell while training for your daily routine.

Caution

A point of caution when adjusting your daily rhythm is not to try to do everything at once. You will end up making yourself sick.

I understand all too well the feeling of impatience, thinking, 'I have to do this, I have to do that,' but try to suppress that feeling and increase your tasks one by one. While you were recuperating from depression, your capacity has become smaller than you imagine. If you try to do multiple things at the same time, you will reach your limit immediately. Like spinning plates, let's get them on track one by one.

Conclusion

This time, I talked about 'maintaining the same daily rhythm as you will after returning to work.' Most people who fail to return to work successfully have not done this. Conversely, if you can do this, you will be much closer to a successful return to work. Let's practice little by little without rushing.Please live the same life you will have after returning to work for at least one monthbefore you actually return to work.

That is all for today! Thank you for reading until the end.

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