Lisa Earle McLeod* has advice for those who lie awake at night thinking about what they have to do in the next working day.
We know that disconnecting from work can reduce our risk of burnout, jumpstart creative, innovative thinking, and overall, make us happier and more grounded people.
Yet for many, particularly high achievers, disconnecting sounds easier than it actually is.
If you’re trying to unplug for an evening, or even for a week or two over the holidays, you may find yourself frustrated by your brain’s inability to ‘comply’ with your scheduled vacation.
Here are five tips to help:
Write down your thoughts
If you’re lying awake at night thinking about all the things you have to do the following day, a good old-fashioned to-do list is the remedy.
Writing something down lets our mind loosen the mental grip on a particular thought; we have security that we won’t forget.
Your action items will be there in the morning and your mind will thank you for the reduced workload, knowing you don’t have to ‘remember’ when you sleep.
Be aware of your overall screen time
I read a tweet yesterday that said this:
“Another day of staring at the big screen while scrolling through my little screen so as to reward myself for staring at the medium screen all week.”
I found it painfully relatable.
Having your out-of-office time look eerily like your in-office time is confusing for your brain.
The low-grade eye strain, the repeated scrolling motion, heck, some of us are even in the same chair (or couch, no judgment!)
Your brain needs to be able to discern the difference between ‘work’ and ‘not work,’ and a new web browser isn’t enough to send the signal.
If you’re not already trying monitoring your screen time, make efforts to reduce it by going outside, practicing an off-screen hobby like cooking, or reading an actual book.
Put an out-of-office response on
Having an out-of-office reply on your email is seen as a common courtesy to those who may reach out to you while you’re away.
However, there’s another person who hugely benefits: You!
Knowing that everyone is responded to, even automatically, quiets your mental pop-up.
Listen, I’m a work in progress (plus I run a small business) so I confess, my out-of-office usually includes my cell-phone number for emergencies.
In reality, I’m in consulting, and as one of my favourite clients once said: “No one is going to bleed out on the table.”
Be realistic and give yourself space to truly unplug knowing most things are ok to sit for a few days (or at least a few hours).
Practice mindfulness
Baking cookies with your kids and suddenly, your mind floats to next year’s marketing initiatives? Been there.
Bring yourself back to the present moment with mindfulness.
Start by asking yourself: What do you hear? What do you smell? What are five things you can see?
A mindfulness practice can help ensure you’re more than just physically there while away from work; it keeps you mentally there, too.
Learn something new
If you’re finding that your mind is still a little more active than you’d prefer during a rest period, try channelling that mental activity into learning something new.
Picking up a new hobby gives your brain a place to point its energy (so it doesn’t land on thinking about upcoming meetings).
Immerse yourself in a new skill, even if you totally suck at it. For example, I tried cooking, with an actual recipe and ingredients, no meal kit.
The result was mediocre at best, but I found myself totally immersed and I felt fresher the next day.
Your brain still appreciates a departure from the routine challenges.
Since early human history, all cultures have established times and traditions for resting and resetting.
We instinctively know, our sanity and our productivity require downtime.
In an environment that is heightened with anxiety (and inhibited by physical restrictions) taking the time to truly unplug becomes more challenging and even more important.
*Lisa Earle McLeod is the leadership expert best known for creating the popular business concept Noble Purpose. She is the author of Selling with Noble Purpose and Leading with Noble Purpose. She can be contacted at mcleodandmore.com.
This article first appeared at mcleodandmore.com.
