How do I stop thinking about work around my family?

You are there, but not really there. Sitting with your partner, playing with your children, in the moments that are supposed to be the closest, your mind is off drafting an email or turning over a problem. Your body is in the room. You are somewhere else, and the people you love can feel the difference. They can feel it, which is the part that stings, but it is also the reason this is worth fixing. Presence is the thing they actually want from you, more than anything you could achieve at work. And the mind wandering to work is not a character flaw. It is a habit, a well-worn groove, and habits can be interrupted once you decide to notice them. Start with a small, clear boundary rather than a grand promise. Pick one daily moment, dinner, bedtime, the first ten minutes home, and in that window, put the phone in another room and give the people in front of you your whole attention. Your mind will drift. Gently bring it back, again and again. You are not trying to never think about work. You are practising being fully in one moment with the people who matter, and that practice is how you slowly come home.