As summer vacation approaches, most of us can’t wait to turn off the computer, say goodbye to our colleagues in a frugal way, and get out of the office and enjoy a warm spot on the warm sands of the beach.

But not all employees can switch off from work. They struggle to do so, not just at the end of the day, but even during their vacations. Adequate rest is a cornerstone of optimizing productivity, so we recommend some strategies to help you refocus and focus your energy on what’s truly important during your vacation: rest.

Work after workAccording to a survey conducted by Adecco in 2022, 45% of employees in Spain continue working after work at least three days a week, while 60% check their professional emails outside of working hours at least four days a week.

The situation is even worse among Generation Z employees. 61% of young people continue to work outside of work hours, and 69% check email in their spare time. Remote workers are not immune to the difficulties of disconnection, and although the data from the study National Bureau of Economic Research They say they save about 63 minutes on their commutes, and they use more than 30% of the time saved by extending their workday beyond their normal schedule.

Problems with disconnection even on vacationThis phenomenon highlights the general difficulty of disconnecting from work, even during the holiday, as confirmed by the Mental Health Barometer 2023, prepared by the mental health consultancy Alan. Its data reveals that 65% of Spaniards have trouble leaving work worries behind at the end of the day.

Disconnecting from work isn’t just about turning off the computer or not going to the office, it’s also about stopping to think about work obligations. However, in such a hyper-connected world, with professional email, Slack, or Teams just a tap away on your smartphone, achieving this can seem like a daunting task, and the temptation to quickly browse can be strong.

We are animals of habitThe human brain tends to resist changes in habits, which means checking emails and work notifications in the same way throughout the week carries over into weekends and holidays. The constant pressure to be productive and the “always on” culture make the process of disconnecting even more difficult.

To combat this issue, it’s important to adopt healthy habits and strategies that make it easier to disconnect after the workday, on weekends, or on vacations, so you can see increases in productivity when you return to work. It took Bill Gates years to learn this, but he finally did it.

Strategies for disconnecting from work

Disconnecting from work should be part of your work habits, like organizing tasks or controlling time. These are some strategies that can help you create a habit of disconnecting and start enjoying your free time.

1. Boundaries between work and personal time. Set a schedule for studying and follow it to the letter. When it’s time to finish, turn off your computer and don’t check email or answer work calls until the next workday. This sounds easy in theory, but if you have trouble disengaging, you’ll find a thousand excuses not to, and disengaging is essential. Organize your study time so you can finish without feeling guilty.
2. Exercise or stretch. Signing up for a marathon isn’t necessary, but it will help you disconnect. Doing some sports or stretching after work will help you stay healthy, and your body will produce endorphins and norepinephrine. These hormones reduce stress levels, providing a sense of well-being and happiness.
3. Disconnect conditions. Like the dog in Ivan Pavlov’s experiment, humans are susceptible to classical conditioning, so creating an “activator” that changes your mental state can be very helpful in separating work time from personal time. A simple ritual like creating a habit of having a cup of tea or taking a short walk after work can trigger this shift, helping your brain recognize that the workday is over.
4. Create a space to work. Closely related to the previous point, separating spaces also helps to mark out distances between work time and rest time. Working in an office makes things easier, but if you’re working remotely, having a specific place to work is essential. This helps your brain associate that space with work time, and helps you disconnect when you step away.
5. Practice mindfulness, meditation, or just breathing. It’s paradoxical that something as simple as breathing can have such a huge impact on your mental state. Doing any of these exercises for 10 minutes breaks the stress dynamics you’ve accumulated throughout the day, forcing you to stop and start a new phase of your day.
6. Step away from your cell phone. The mobile phone is a double-edged sword; it provides entertainment but also keeps you connected to your work environment. You don’t need to turn it off or uninstall apps during your vacation, but it might be a good idea to reduce your usage after work. This will not only help you disconnect, but it will also improve your sleep and encourage a human emotion that is on the verge of extinction but provides many benefits: boredom.
7. Do the things you love. There’s no greater motivation than being able to do something you’re passionate about when you’re off work. Whether it’s encouraging reading, cooking, or playing an instrument, a joint study from the Universities of Kansas, Pittsburgh, and Texas has found that having a hobby and spending time doing something that’s just for you can help clear your mind and reduce your stress levels.
8. Organize events and dinners with your friends. Plan your family and friend meetings in advance, just as you plan your business meetings and visits. Having free time plans will motivate you to change your mental state and put you in “free time mode.”
9. Friluftsliv. My keyboard may seem broken, but Friluftslives, a Norwegian concept that advocates staying in touch with nature, is a great mental and physical health booster. Going outdoors reduces levels of the stress hormone cortisol and helps you unwind from the hectic pace of everyday life.

On Xataka | Six simple habits to help you improve your concentration so you can be more productive
Image | anti-splash (Jared Rice)