How to Unplug on Vacation and Truly Recharge in 2025
Constant connectivity keeps our nervous systems in a state of low-level activation - we're always waiting for the next notification, email, or crisis to respond to. 'This chronic state of alertness prevents us from truly resting and processing our experiences,' says Brianna Paruolo, Psychotherapist, at On Par Therapy. 'When we unplug, we allow our minds to wander, make connections, and actually integrate what we're seeing and learning during travel. Unplugging also helps us reconnect with our own internal rhythm rather than being driven by external demands.' Many people discover they've lost touch with what they actually enjoy or find interesting when they're not constantly consuming other people's content and responding to others' priorities.
'Fears around structures at work falling apart, no one else being capable of getting the job done, or receiving pushback from co-workers if you step away are common challenges that face travelers when they try to unplug, ' says Paruolo. 'These fears are often rooted in control issues and the belief that our worth is tied to our indispensability.'
Preparation is key to making unplugging feel sustainable rather than anxiety-provoking. 'Download offline maps, entertainment, and any essential information before you leave,' says Paruolo. Let people know your communication plan ahead of time so you're not fielding questions about your availability while you're away.
Paruolo also suggests creating systems that make reconnection easier when you return. Maybe that's scheduling focused work time for your first day back to catch up, or asking a colleague to sort through emails and flag only the truly urgent ones. The fear of returning to chaos often keeps us tethered to work during vacation, so addressing that proactively helps you actually disconnect.
'If you can, try to unplug before your trip starts so you arrive already in vacation mode,' says Saba Harouni Lurie, a Licensed Marriage and Family Therapist and Owner of Take Root Therapy. 'If that is not possible, you can begin as you are traveling to your destination. Even starting on the way there can help you shift your mindset more quickly.' Tips To Unplug
Consider unplugging during the activities or experiences that drew you to travel in the first place. 'If you're hiking, exploring a new city, or having dinner with travel companions, that's not the time to be documenting everything for social media or checking work emails,' says Paruolo.
Other tips include limiting notifications to apps essential for your trip, (like weather or airline updates) and delete social media apps. 'You can still take plenty of photos and upload them later,' says Kiana Shelton, LCSW, a Therapist & Licensed Clinical Social Worker at Mindpath Health. 'Not having the apps on your phone prevents you from being tempted to post and engage with others pulling you out of the present moment." Setting Boundaries With Work, Social Media And Devices Before And During Travel
Set thoughtful out-of-office email responses that include when you'll be back and who to contact for urgent matters. 'Communicate to your direct team your true availability - not what you think they want to hear, but what you can realistically maintain while still enjoying your time away,' says Paruolo. Get clear with yourself about your "why" around the desire to disconnect. Is it burnout? FOMO? The need to prove your dedication? Understanding your motivation helps you stay committed to the boundary.
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