Lifestyle

Feeling exhausted? How to pause work and refresh

As you read this, I’ll stretch out on a beach towel, dive deep into my latest memoir, and completely relax in front of the waves lapping the Pacific Ocean. Although it was a hectic time at work for both of us, Adam and I could only have a few days to spend with the kids during their spring break, so we arranged to go to the West Coast. and spend time on our calendar doing a whole lot of nothing – that’s what we’ve been craving.

You know that feeling when you’re immersed in work and life, getting ish finish and juggle all the balls, when suddenly your brain screams that it needs a Vacation? As someone who really loves his job, it’s easy for me to achieve go Go go and didn’t realize the warning signs until they hit me like a ton of bricks. But there’s no question that the pandemic has blurred the lines between work and home life, and especially for those of us, who are always so far away, it can feel like we’re always there. “above”. Although it sound Theoretically, research shows that not taking regular rest to recover is not only a quick route to burnout – it also makes us less efficient and goal-oriented – yet. say, less happy.

In today’s gig economy, the reality for many is that time off equates to unpaid time. It doesn’t always seem easy, but overcoming mental breakdowns is vital to our mental health and well-being. Even a short break can be restorative when we’re super intentional about how we spend it. And for those of us who We Allotted a certain amount of vacation time each year, statistics show that Americans don’t use all of their vacation days. And even when they do, they often fail to leave their jobs at the office. It seems many of us simply don’t know how to take a break from work.

I used to be like that, until I had a huge moment of burnout of my own a few years ago. I realized that I was so distracted from work during the non-working hours that I was missing out on precious time with family and friends. Even when I did going on vacation, it wasn’t all about recovery because I was engaged in emails and text messages that kept me from being fully present. So I decided to be really intentional about creating boundaries to protect that sacred time.

The result changed the game, it has revolutionized the way I approach time off ever since. As I prepare for this week’s holidays and start setting up OOO in my routine, I feel it’s time to share the ways I’ve really disconnected and reinvigorated my days off. So, keep reading to learn how to take a break from work – and why it’s important to both your productivity levels and your happiest selves.

Taking breaks helps cure decision fatigue.

Have you ever been engrossed in work, determined to complete the last thing on your to-do list, when suddenly you fell into a mental breakdown? A place where your brain just can’t seem to concentrate or even function properly anymore? As it turns out, there’s a biological reason called decision fatigue. Prolonged mental focus drains our mental energy when we don’t take breaks. Our prefrontal cortex, the part of the brain responsible for logical thinking and willpower, actually becomes weak and tired. Solution? Give it a break to replenish our energy.

It restores our excitement towards our goals.

Have you ever been so enthusiastic about a new project that you considered yourself half-eaten for more than you could chew? (Sin.) Especially when you’re afraid of missing out on an exciting opportunity, it’s easy to over-select – but after a few days of working around the clock, you’ll be affected by the mental block I gave you. described above, and the motivation you started with has suddenly disappeared.

“Deactivating and reactivating your goals allows you to maintain focus,” says psychology professor Alejandro Lleras in Psychology Today.

High-quality breaks help our minds reset – or “shut down” – they need to restore that initial excitement.

Breaks spark creativity.

This is a challenge for me, as I tend to really focus on the one task at hand and have to tear away from the computer screen when I am working on a writing project. But I’ve found that when I try to “run through” without a break, the quality of my writing suffers – and it really slows me down, because after an hour of staring at a computer screen , new ideas came more slowly and I ended up having to rewrite a lot of what I wrote when my brain was fried.

Research shows that going for a walk sparks more creative, imaginative ideas than just sitting around and thinking. So lately, I’ve been setting a timer to force myself to get up and walk around the block, or even just go to the kitchen to make a cup of tea, unload the dishwasher, or have a five-minute chat with Adam. Result? I return to my work with a fresh perspective. On a larger scale, taking a few days or so of vacation time gives our creative selves a complete reset and so, often when I’m in relaxation mode, I’m able to think broader than in the day-to-day detail of a workday.

So now you believe you need a break…

Here’s how to take a break from work to recover:

There are a few very specific habits that I have adopted that help me squeeze the most juice out. Some of these, I created during the first “intentional vacation” I took – others I added over the years to really disconnect and re-energize in the meantime. rest.

Unplug completely.

This is without a doubt my number one factor in whether I end a vacation feeling satisfied versus feeling as stressed as when I leave. Those of us who are skeptical about productivity need to be even more intentional about this. In a culture where even our downtime can be dominated by notifications, incoming texts, and sneaky glances at emails, “absence” doesn’t necessarily mean feeling refreshed. enjoy.

So here are the exact things I do to unplug when I’m on vacation:

  • Turn on My Out of Office notifications. Not only does this make me feel guilty for taking a week to reply to someone, it also holds me accountable because I find that most people really don’t. would like you to reply to their emails while you are on vacation. And they can only call you if you do.
  • Turn off my incoming mail. Yes, I don’t even want to see my incoming email, because it’s hard for me to ignore it, and remember not to accidentally peek at it when I have downtime. To stop pushing mail to your phone on your iOS device, all you have to do is go to Settings -> Accounts -> Your Mail Program -> turn off “Mail”. If your job requires you to be able to scan email in an emergency, you can turn off Mail on your phone, but leave it on your iPad or laptop and do your own allocation once or twice a day. to scan your inbox at a predetermined time .
  • Removed any “problematic apps” from my phone. A problem app is one that you instinctively look at, like a reflex, that can lead you into an unintentional hole of content that you don’t want to use during your break. For me, this means Instagram. For you, it could be Tiktok, Facebook, or anything else that puts your mind in rush mode or makes you feel bad.
  • Turn on airplane mode or “Focus settings” during the day. This may sound extreme, but there’s something comforting about leaving your phone on airplane mode when you’re exploring a new city, getting on a surfboard, hiking through the mountains. mountains or just distance yourself from everyday reality. Because that’s what vacations are all about, right? So why not put calls and texts on hold for a while by putting your phone in airplane mode and actually being unreachable – but still be able to use your camera. You can easily turn the feature back on if you need to make a phone call or use Google Maps – it’s just a way to silence distractions for a while.
  • Let key people know how to contact me in case of an emergency. I let a few key members of the team know that they can text me or Adam if they need something (but I won’t use Slack, Asana or Email) and of course if we leave the kids alone. With our parents, we always set our phones to allow their texts or calls to reach us.

Change your scene.

Vacation versus stay. Honestly, I have a hard time completely disconnecting from work when I’m “resting” at home. The productivity siren song is so easily accessed, and even when I’m not using my computer, the feeling of organizing the closet or throwing a load of laundry is so tempting (I know, I have problem.)

And yes, a big vacation can be expensive, but even enjoying a few nights at an Airbnb in a charming small-town getaway can make a big difference. Studies show that millennials are leading the “micro-cation” trend, making the most of a long weekend by hiding somewhere other than their home and getting creative with a regular practice. with budget savings.

If throw-away isn’t on the card due to budget, childcare, or something else, you can do all of the “Unplug” tips above, plus some limitations, and still make it work. Your respite really rejuvenates. Just make sure to fix it for a while to…

Immersed in nature.

We’ve talked about “changing your landscape”, and it turns out, if your landscape is part of the natural world, even better. Studies show a strong link between exposure to the natural environment and recovery from mental fatigue. There’s something about being in a forest, by the ocean, or gazing at a vast landscape like a desert, mountain, or big starry sky that helps us put our lives into perspective and makes all the stress at work seem less so great anymore.

The older I get, the more I seek out experiences in nature as the focal point of any getaway. Taking time each day to hike, hike, swim, and watch the sunset inspires me, makes me feel relaxed, and fills my soul in a way that nothing else can. .

Plus, experiencing this type of beauty treatment with your family or a traveling friend is a bonding moment you’ll both remember forever.

Meditate, breathe, dream…

In other words, slow down your thinking and move away from the goal-oriented part of your brain that focuses on achievement. Take time in the morning to meditate for 10 minutes, journal what you are learning about yourself during your time away, allow yourself to close your eyes and listen to music. Be fully present and realize that you can only be here right now – you don’t need to do anything else at this time. Humans are made to rest. Enjoy it!

How do you make the most of your time off to recover?

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