[IceMetalPunk]

Man, our culture has seriously brainwashed us.

Might I suggest something my therapist recommended for anxiety, but which I think might help here as well? Put a rubber band around your wrist. Whenever you catch yourself about to re-install a work app, or even thinking about checking something work related, snap that rubber band as hard as you can to remind yourself not to. Do that until it's second-nature and you'll be stopping yourself before you realize you're about to do it.

[leros]

Talking to a therapist isn't a bad idea. For me, I discovered that my workaholism was based on an insecurity where I felt a need to constantly prove my worth through work successes. Working on that with a therapist was one of the most life changing things I ever did.

[tra3]

Why the downvotes I wonder? The rubber band trick is particularly effective for becoming mindful about certain reactions. It interrupts the pavlovian cycle.

Op writes:

> I've tried deleting work apps from my phone, but I still find myself reinstalling them to check something. > It's particularly annoying since I really want to disconnect and rest.

"check something"? what is that something? Can it be found outside of your work apps?

When I check my work apps, I'm looking for stimulation, the feeling of being productive, etc. Once I find something that needs attention it's difficult for me to let go.

My strategy is, whenever I'm bored and want to check my email, is to notice that I'm bored (or whatever I'm feeling at the time) and redirect that feeling/energy elsewhere. Family, hobbies, vacation. To make sure that work doesn't capture me, I disable all work related notifications (when not working).

Next time you check your work stuff outside of work time really pay attention to your internal state to see what's causing you do it, even though you say you don't wan to.