In the eternal struggle for work-life balance, most of us don’t know how to pull back and unplug.
A recent survey found that 54% of US adults work on vacation, and whether they work or not, roughly half of workers feel guilty while on vacation.
A staggering 86% of respondents say they get calls and texts from colleagues on vacation, 63% say they feel anxious if they don’t check their work inboxes, and 59% have trouble leaving work.
A recipe for a ruined vacation if ever there was one.
Roger Hall, a business psychologist who has worked with entrepreneurs and Fortune 20 companies, emphasizes the importance of time away for mental restoration.
“The human brain needs time for rest and quiet to repair itself. Those repairs take time, rest and sleep,” Hall told Fox Business last month. “Our digital age diminishes all of those things. As a result, as we think more, we are not thinking more clearly.”
New research shows that more than a third of Americans (38%) have never felt more uninspired at work, indicating that it’s almost time to take a break.
Dr. Ali Mattu, a clinical psychologist based in the San Francisco area, recently shared with USA Today five tips for successfully taking a break from work before the holidays.
Set expectations
Mattu says the most important thing you can do before taking time off is to set expectations for your absence.
“Can you really cut it off? Who will cover your responsibilities while you are away? Do they have everything they need so they don’t need to contact you?” Matt thought.
“Have you let people know you won’t be checking messages until you’re gone? This is even more important with remote work because many of your colleagues may not know you are on vacation,” he added.
By preparing yourself and your colleagues for what to expect while you’re away, you’ll ensure that your time off is as seamless as possible.
Mute notifications
Mattu urges those who want to relax to silence their notifications.
He recommends more drastic measures for those who can’t stop checking in: “If the temptation to check in is too strong, delete work apps from your phone.”
Set up a contingency plan
If your job requires you to stay in touch in the event of an emergency, Mattu recommends having a plan with your colleagues.
Have them call you if a situation arises, but otherwise, press pause when you log in or stay on the line.
Distract yourself deliciously
Mattu emphasizes the importance of finding absorbing activities that enrich the time away from work and help vacationers break away from their everyday lives.
“These are things you can really get lost in. For me, it’s always something that activates my senses, like swimming, trying new types of food or exploring a new environment,” he said. “It will help take your mind off work and probably help you get a better night’s rest.”
Forgive yourself
We are wired to work and sometimes, unplugging can be a challenge. Mattu asks people to forgive themselves if they do some work during the holidays, as this can remove anxiety about the future.
He explains, “Sometimes cleaning out your inbox a little during your vacation makes your first day back less stressful.”
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