Leaving your desk doesn’t necessarily mean you’ve left work behind. Your mind may follow you into vacation mode, carrying with it emails, postponed meetings, and unfinished tasks. You could find yourself in the middle of the ocean thinking about meetings, or sipping coffee on a hotel balcony while analyzing the latest report.
This constant thinking robs you of the break that’s supposed to give you a breath of fresh air. The question is: How can you truly close the door and give yourself a mental break, not just a physical one?
Dr. Heba Al-Maghraby, an expert in psychology and sociology, offers five simple but essential steps to help you reclaim your lost moment of rest.
1. Start the Separation Early
Preparing for vacation doesn’t begin when you leave the office — it starts days before. If you leave tasks incomplete or bid farewell to colleagues without a clear plan for your absence, work will keep chasing your thoughts.
To mentally disconnect, start by clearing your mind gradually: prioritize tasks, close open files, and delegate where possible. When everything feels in its place, your mind becomes more willing to embrace rest without guilt or fear of falling behind.
2. Change Your Digital Tools
Your phone and email are mental bridges that keep you connected to work, even from thousands of miles away. Continuing to use the same tools during vacation means you’re still inside the same circle.
Set aside a separate phone for vacations, mute email notifications, and remove work-related apps temporarily. The more distance you create between yourself and your work tools, the freer you'll feel — and the more you'll sense that this time is truly yours.
3. Fill Your Time with New Experiences
Mental emptiness is the biggest trap during vacation — it allows old work thoughts to sneak back in. To avoid this, try something new, even if it's simple: visit an unfamiliar place, or try a new hobby. These fresh activities redirect your attention away from work, keeping your mind happily busy with what brings you joy instead of what drains you.
4. Free Yourself Emotionally
Some employees feel guilty for enjoying their time off, as if they’re abandoning their responsibilities. This feeling can sabotage rest, binding it with self-imposed expectations. It’s crucial to understand that rest is not a withdrawal — it’s a way to recharge and renew your ability to give.
When you truly believe that rest is your right, not a luxury or reward, you’ll find peace with relaxing and release the inner pressure to always stay connected.
5. Ease Back Into Work
The problem isn’t just leaving work — it’s how you return. When the return is harsh and sudden, your mind starts preparing for it while you’re still on vacation, spoiling the final moments.
On your last vacation day, spend some light time reviewing your upcoming appointments, without opening files or diving into details. This gentle transition helps your mind shift back to work smoothly, without feeling like it’s being yanked out of rest.
Why Can’t We Disconnect from Work — Even When We’re Away?
Constant thinking about work doesn’t always mean you’re a dedicated person — it can also be a sign that you’ve blurred the boundaries between who you are and what you do.
This psychological overlap makes it hard to relax because you’ve tied your self-worth to your productivity. But temporary disconnection isn’t neglect or betrayal — it’s a vital mental exercise that keeps you strong in the long run.
The mind needs a break, maybe even more than the body.
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