Before the internet age it was much easier to disconnect from work. Whether that was simply switching your phone off or visiting somewhere abroad, no one could contact you when you were on annual leave. Today, itโs a completely different story and a much needed work detox is that much harder to achieve.
Many of us have work and personal devices, but the two often overlap and can sometimes be one and the same. That means when we arenโt working from home or the office, we still receive communications from and about work.
So, how best to achieve a proper work detox? Dakota Murphey explores.
Are you suffering from digital burnout?
This doesnโt really constitute a โbreakโ from work when itโs still on your mind, either consciously or subconsciously. It puts us at risk of digital burnout, and being constantly available for work communications can be detrimental to our wellbeing. Those suffering from digital burnout might experience:
- feelings of depression or exhaustion
- sleep disorders
- chest pains andย
- a loss of energy.ย
But all is not lost and a proper work detox is just what the doctor ordered. Here are some tips on how to give yourself a real break on holiday.
You have earned a break
When booking a holiday itโs important to switch your mindset from feeling like youโre leaving your company in the lurch to how much you have earned this time away and deserve a rest. Our batteries get depleted over time so we must recharge them, not only for our wellbeing but also for the benefit of the company.
A study by Alertness Solutions discovered that the respite effect of a holiday can increase performance by 80%. Coming to the understanding that this time is for you, you can make peace with the idea of switching off from work much faster.
Switch off your notifications
The first place to start a work detox while on holiday is to switch off your device notifications. Thanks to email and productivity apps such as Slack or Teams, we are inundated with dings and pings from our phones at all hours of the day.
The last thing you need while soaking up some sun on the beach is a reminder of work, especially as it can take you out of the moment and make you miss out on the relaxing pleasure of being on holiday.
Research has linked this constant stream of smartphone notifications to depression and anxiety, and they may even trigger symptoms associated with attention deficit hyperactivity disorder, or ADHD. By switching off your notifications you wonโt be constantly bombarded and youโll quickly lose the urge to โcheck inโ on how things are going at work.
Avoiding chiming into work conversations with responses to questions can also avoid any confusion amongst team members who may be unsure just how much you are on vacation. This could lead to them asking further questions, quickly snapping you out of your holiday mode.
The act of self-care
Self-care is essential for maintaining a positive mental outlook and it starts with recognising the need to take a holiday in the first place. Many of us donโt even realise we are being worn down by the daily grind and while there are always reasons to be found for not going on holiday, taking the plunge is certainly worth it.
Our bodies are great at detoxing, we even have some organs specifically designed to do just that. However, itโs not until we truly relax and break away from harmful foods and drinks that we can give our bodies a chance to clear themselves out of unwanted toxins.
While taking a break from potentially unhealthy work eating habits, itโs also important to give your mind something to focus on while on holiday. Something as simple as reading a boost is a mindfulness activity that allows you to concentrate on the here and now, leaving your work thoughts and troubles behind. When your brain is less stressed your brain fog begins to dissipate and you can think more clearly.
Embrace nature
Nature has a calming effect on us, and itโs one of the best ways to help yourself switch off from work. Spending time in nature has been found to help with mental health problems such as anxiety and depression, particularly if you experience seasonal affective disorder.
For that reason, try planning for plenty of time exploring the natural environment of your holiday destination.
From forest hikes to adventures in the sea or an expedition across the landscape, finding yourself at one with nature goes a long way to soothing your mind. Even if itโs just you and your dog in a cabin by the sea, spending quality time in unfamiliar surroundings and exploring the joys of nature is an essential break away from your daily routine and a chance to really have a work detox.
Tell people youโre away
Given the size of some companies and corporations, itโs easy to miss the fact that someone is on holiday. This is even easier to do when many people work remotely where itโs assumed everyone is available all of the time. You can prepare your colleagues for your impending break through something as simple as an email signature.ย
When you are a week or two away from your time off, alter your email signature to give people a fair warning of when you will be unreachable. This can save on the people accidentally messaging you for something and disrupting your holiday. Shortly followed by another message apologising for not realising you were away! An auto-reply message on your emails can help take care of this conundrum that many people face when they finally take a break.
Itโs also important that you arrange adequate cover for your time off, whether thatโs passing your responsibilities onto someone else or splitting them up across several coworkers. When the holiday is over, give yourself a day to catch up on everything that you missed when it is time to go back to work.
Mark on your calendar that you are coming back the day after your actual return date, this will give the opportunity to catch up on what you missed and get up to speed.
Avoid discussing work
Set yourself a rule for your holiday that prohibits you and your partner or friends from speaking about work on any level. Not only will this help keep your headspace clear of any work-related thoughts but it makes it less likely that youโll check in on your emails.
Even if you love your work, itโs important to disconnect from it completely so that you can return refreshed and ready for anything. Remove any temptations to think about work, for example leaving your work phone or device at home.
By setting the correct expectations among your colleagues, they will understand that you are on a break and will avoid keeping you in the loop until you return. This means you can leave work behind for a week or two and focus all of your attention on your family, friends and the destination you have chosen for a relaxing break.
