How do you actually switch off from work in the evening?

The difficulty is usually that there is no boundary event any more — for many people the laptop closes and the same room becomes home. What helps is manufacturing a transition: a walk around the block, changing clothes, a fifteen minute gap where you deliberately do nothing before the evening starts. Writing down the three things you will pick up tomorrow gets them out of the loop your mind keeps rehearsing. Notifications off after a set hour matters more than most people expect, because the anticipation of a message is as disruptive as the message.