Psychologist reveals 5 ways to unplug from work for vacation

In the eternal struggle for work-life balance, most of us don’t know how to step back and unplug from the grind.

A recent survey revealed that a staggering 54% of US adults work while on vacay, and whether they work or not, roughly half of workers feel guilty while taking time off.

An astonishing 86% of poll respondents say they receive calls and messages from colleagues while on vacation, 63% say they feel anxious if they don’t check their work inboxes and 59% struggle to switch off from work.

A recipe for a ruined respite, if ever there was one.

Roger Hall, a business psychologist who has worked with entrepreneurs and Fortune 20 companies, stresses the importance of time away for mental restoration.

“The human brain needs time for rest and quiet to repair itself. Those repairs require time, quiet and sleep,” Hall told Fox Business last month. “Our digital age reduces all of those things. As a result, while we are thinking 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 the time is nigh for taking time off.

Dr. Ali Mattu, a clinical psychologist based in the San Francisco area, recently shared with USA Today five tips for successfully disconnecting from your job ahead of vacation.

Set expectations

Mattu says the most important thing you can do before taking time off is to set expectations for your absence.

“Can you actually unplug? Who will be covering your responsibilities while you’re away? Do they have everything they need so they don’t have to contact you?” Mattu mused.

“Have you let people know you won’t check messages while you’re gone? This is even more important with remote work because many of your coworkers might not know you’re on vacation,” he added.

By priming yourself and your coworkers for what to expect when you’re away, you’ll ensure your time off is as uninterrupted as possible.

Mute notifications

Mattu urges those who want to unwind to mute their notifications.

He recommends more drastic measures for those who can’t quit checking in: “If the temptation to check is just too strong, delete work apps from your phone.”

Set up an emergency plan

If your job requires you to stay in touch in case of emergencies, Mattu recommends having a plan in place with your coworkers.

Have them call you if a situation arises, but otherwise, press pause on checking in or staying online.

Distract yourself deliciously

Mattu stresses the importance of finding absorbing activities that enrich time away from work and help vacationers disengage from their daily grind.

“These are things that you can really get lost in. For me, it’s always something that activates my senses, like going for a swim, trying new types of food or exploring a new environment,” he said. “This will help get your mind off work and probably makes for a better vacation.”

Forgive yourself

We’re wired to work, and sometimes, unplugging can be a challenge. Mattu urges people to forgive themselves if they do some work on vacation, as it may stave off anxiety about the future.

He explains, “Sometimes, clearing your inbox just a little bit over your break makes it so your first day back isn’t so stressful.”