End Work at Work: A Call for Self-Care Among Nigerians

The Nigerian spirit is often celebrated for its resilience. From battling endless traffic to navigating economic uncertainties, unstable power supply, and demanding workplaces, Nigerians have developed an admirable capacity to endure. While resilience is a virtue, there is a growing danger in glorifying exhaustion. Increasingly, many people carry their offices home, answer work messages late into the night, lose sleep over deadlines, and spend weekends recovering from weekday stress instead of enjoying meaningful rest. It is time to make a simple but powerful appeal: end work at work.

The expression does not suggest laziness or indifference to one’s responsibilities. Rather, it is a call to establish healthy boundaries between professional obligations and personal well-being. The quality of our work depends not only on the number of hours we put into it but also on the condition of our minds, bodies, and emotions. A tired worker may spend twelve hours at work yet achieve less than a refreshed worker who puts in eight focused hours.

One of the major challenges facing many Nigerian workers is the culture of constant availability. Smartphones have blurred the line between office hours and personal time. Employees are expected to respond to emails, WhatsApp messages, and phone calls long after the close of business. Some employers measure commitment by how accessible an employee remains after work hours. Unfortunately, this culture gradually erodes family life, reduces opportunities for relaxation, and contributes to mental and physical fatigue.

Self-care is often misunderstood as luxury or indulgence. Some imagine it as expensive vacations, spa treatments, or extravagant shopping. In reality, self-care begins with simple, intentional habits that preserve one’s physical and mental health. It involves getting adequate sleep, eating nutritious meals, exercising regularly, maintaining healthy relationships, spending time with loved ones, engaging in hobbies, and allowing the mind to disconnect from work-related pressures. These practices are not signs of weakness but investments in long-term productivity.

Many Nigerians also carry emotional burdens that remain unspoken. The pressure to provide for extended family members, meet financial obligations, and succeed professionally can become overwhelming. When work becomes the only defining aspect of life, individuals lose opportunities to nurture friendships, strengthen marriages, raise children intentionally, and pursue personal growth. A successful career should enrich life, not consume it.

Ironically, employers also benefit when workers embrace self-care. Numerous studies have shown that employees who maintain a healthy work-life balance are more productive, creative, committed, and less likely to experience burnout. They make fewer mistakes, communicate better with colleagues, and remain healthier, thereby reducing absenteeism. A workforce that is mentally refreshed contributes more effectively to organisational goals than one that operates under chronic exhaustion.

The academic environment is not exempt from this reality. Lecturers, researchers, and postgraduate students often work beyond reasonable limits. Academic writing, marking, supervision, research, grant applications, and administrative responsibilities can consume every waking hour. While scholarship demands dedication, intellectual excellence also requires mental freshness. A fatigued mind struggles to produce original ideas, whereas a rested mind is more capable of critical thinking and innovation.

Technology, although beneficial, has intensified the challenge. Notifications constantly remind us of unfinished tasks. Many people instinctively check work emails before getting out of bed or immediately before sleeping. Such habits deny the brain the opportunity to rest. Establishing digital boundaries—such as disabling work notifications after office hours or setting designated times for checking emails—can significantly improve mental well-being.

Families also have a role to play. Parents who consistently bring office stress home may unintentionally deprive their spouses and children of emotional presence. A child may remember not the promotions earned but the conversations missed. A marriage may suffer not because of financial hardship but because work has replaced companionship. The greatest gift many professionals can give their families is not merely financial provision but undivided attention.

Government institutions, corporate organisations, educational institutions, and business owners should equally promote workplace policies that encourage healthy work-life balance. Flexible schedules where appropriate, annual leave without guilt, mental health awareness, reasonable workloads, and respect for employees’ personal time should become integral parts of organisational culture. Productivity should be measured by outcomes rather than by prolonged physical presence or endless online availability.

Ultimately, life is bigger than work. Careers eventually end, offices replace employees, and titles change. However, one’s health, family, friendships, and personal fulfilment remain invaluable. Nigerians must reject the unhealthy culture that equates constant busyness with success. There is dignity in hard work, but there is equal wisdom in knowing when to stop.

As the day’s work comes to an end, let work remain at work. Go home. Rest. Laugh with your family. Read a book unrelated to your profession. Pray. Exercise. Take a walk. Enjoy meaningful conversations. Tomorrow’s productivity depends greatly on today’s recovery. In a society that constantly demands more, choosing self-care is not an act of selfishness. It is an act of wisdom, responsibility, and sustainable living.

I tell you this; I tell myself too. May we age gracefully.

(c) 2026 Ganiu Bamgbose writes from Lagos.