You’re thinking, did I rub people the wrong way with my presentation? How am I going to solve this problem that seems so hard to solve? What if I fail?
What do you do to stop ruminating about work and get on with your life outside of work?
Every time I find myself thinking about work in the evening, I walk back over to my desk and add to the journal entry.
I find the biggest cause (for me) is having ideas bouncing around in my head that don't exist elsewhere. Maybe it's an idea that's not concrete enough to become a Jira ticket yet, or a vague sense that "we should do thing X". Once it's written I can forget about it, and pick it up the next morning.
I do exactly the same. Just journal all your thoughts, ideas, worries, and things to do into one joint place. The idea is that you don't have to ruminate anymore, because it's on paper and you can start on it the next day.
Thinking of what you could have done better is good. Ruminating is dangerous, a downwards spiral of anxiety and rumination.
I'd write down thoughts to blog. Most of the time I throw it away after writing it down, only rarely is it blogged. HN is an outlet for that. But once you write it down, it's settled, you can tell your brain to go to bed.
But you need some willpower. Meditation helps. A run helps too, physical focus is another form of meditation. Commuting was a form of meditation - can't drive without a lot of focus, which left my mind unable to ruminate too much.
When I used to be office based I would have a 45 min bike ride to get home, and after a stressful day I would find myself therapeutically going over the happenings of the day, cataloguing my thoughts, and generally allowing my mind to churn through it all.
The intensity of this would gradually decrease throughout the ride until the final 15-20 mins where I would have a clear mind and just be focused on riding.
I recreate this now that I’m remote by jumping on my bike as soon as I’m done for the day. Clears the mind and gets in my daily exercise all in one!
Maybe you don't feel a clear boundary between work and home life? For whatever reason, my mental context goes by the hours on the clock. I'm mentally at work on a fixed schedule, 8-5. I'm mentally not at work on opposite side of that fixed schedule, with just as much fixity as I have on working during 8-5. So, perhaps rigidly fixed hours help?
The problem you are describing seems more like intrusive thoughts.
Some ideas come and go - it's up to you to decide to think about them, a bit like eavesdropping if you are walking in the street and hear a keyword from some other people's conversation.
The fact some of these ideas are about work is irrelevant. If you were having similar thoughts about, say whatever you're cooking today, but while on the company clock, it'd be a similar problem.
Also, if you're getting eye strain you should take more breaks.
Finish off with a bike ride or walk. After that, if the weather is nice, try staying outside for a while.
It takes commitment to consistency, but it’s extremely effective for me to associate the light switch to my work day.
Also, maybe this job just isn't the right fit for you if you are constantly doubting yourself and feeling unsure. It may be a good time to start planning toward the next move a few months from now.
Some things that helped for me: Get a cold drink. Do something engaging but not really difficult: a casual video game, or making supper. Talk to a different group of people. And give yourself a little time - unwinding could take 20 minutes, so be patient with yourself.
Have a separate space for work. Don't go there unless you're working or cleaning it.
Have engaging activities and hobbies outside work. Exercise. Cook. Meet with friends or family. Play a game. Watch a movie.
If you are ruminating, it means your aren't engaging in reality. Do something physical.