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In this episode, I share a simple ritual I used for 35 years to separate work from home life as a shift worker.

Like many of you, I often came home still feeling “on duty.” To change that, I carried a coin during every shift and left it in my locker at the end. That small act created a clear mental boundary, protecting my health, my relationships, and my ability to be present at home.

Your ritual doesn’t need to be complicated—it could be a deep breath, a change of clothes, or a short walk. What matters is creating consistency so you can recharge and show up better both at home and at work.

If you found this episode helpful, please leave a five-star review and share your topic suggestions through the show notes. Thanks for listening!

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ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

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Former police officer Roger Sutherland sounds the alarm on the crisis facing frontline workers across Australia and worldwide. With 40 years of service behind him, he shares his concerns about burnout rates and the mass exodus of experienced professionals from essential services.

• Frontline health and law enforcement workers are being worked to the bone with inadequate funding
• Many experienced professionals are burning out and leaving their careers, creating a dangerous skills gap
• Police officers face frustration processing the same offenders repeatedly with no meaningful consequences
• The life expectancy of a police career has dropped from 30+ years to just 7-10 years
• Resource shortages mean officers are being pulled from regular duties, leaving communities vulnerable
• Shift work creates unhealthy patterns and hypervigilance that follows workers even in their personal lives
• Current recruitment efforts often misrepresent the realities of frontline work
• Government responses like the $13 million "machete bins" initiative fail to address root causes of crime
• Better education on managing shift work is essential for new recruits to sustain long-term careers

Visit ahealthyshift.com for resources on thriving during shift work. Follow on Instagram at @a_healthy_shift for regular tips and support.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________

Text me what you thought of the show 😊

Think hitting the gym after a night shift is a good idea? It might be doing more harm than good. In this episode, we explore why high-intensity workouts post-shift can disrupt your sleep, stress your system, and slow your recovery — even if your intentions are solid.

What You’ll Learn:

• Why late-night or post-shift workouts can backfire
• The link between fatigue, injury risk, and poor recovery
• How exercise timing affects appetite and sleep
• Better alternatives to stay active without burning out
• Why lower-intensity movement and pre-shift workouts work better
• When to prioritise rest over pushing through

If you’re a shift worker trying to balance fitness, fatigue, and real recovery, this one’s for you.

Subscribe, rate, and review the show to help more shift workers stay healthy.

For more tips or to work with me, visit ahealthyshift.com

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________