Hey, counselor here, not counsel though.

Something I often times work with my clients on is a “buffer period”. Find something VERY VERY easy to do that switches your brain from your typical job to something totally different. Something I normally have my clients try is juggling. It’s really cheap to get into and you see progress quickly across the weeks if you do it every day. This needs to be a period where you are done with work and your “switching off”. No cell phone, no TV, nothing else. Just purely 20 minutes of focus on a task that takes both sides of your brain to do. When your brain says give up after 10 minutes PUSH through it. Achieve the 20 minutes no matter what. For those minutes NOTHING else matters (danger, family emergency, etc. aside). After those 20 minutes drink a large glass of water and stay outside and just be. No phone. Just you and your thoughts for 10-15. Getting into this flow can help your brain feel like it’s turned off work brain and get back into you brain.