Disconnecting from work

The importance of (and right to) disconnection!

 

Work is an important part of our lives. We not only spend a large portion of our time there, but also a great deal of energy. In return, we gain fulfillment, financial stability, and a channel for self-development and self-actualization. However, too much of a good thing can be harmful to your well-being — and yes, also to your productivity at work. Are you able to fully disconnect from work? And how do you view self-care and the right to disconnect?

• What is the meaning of disconnecting?
• Why is disconnection important?
• What is the right to disconnect?
• How can you disconnect from work?
• Disconnecting to recharge
• Disconnection and self-care step-by-step plan

What is the meaning of disconnecting?

Disconnecting is the ability to fully detach from work — on all levels: mental, physical, and digital. Instead of continuing to worry after a long and stressful day about what went wrong (the past) or what is still waiting for you (the future), you learn to fully enjoy the here and now.

Disconnecting does not mean checking emails or your schedule in the evening when the children are in bed. Often, simply reading an email is enough to keep your mind occupied for a long time. This affects not only your thoughts and mood, but also your sleep and overall recovery.

Ultimately, disconnecting is also about discovering and developing yourself in areas beyond your professional life. Remember: you do your job — you are not your job. Many people identify themselves (and their self-worth) with what they do, but we are so much more than that.

Why is disconnection important?

If you can never fully disconnect from work, you never get the opportunity to recharge. You remain overstimulated day after day, which can eventually lead to stress or burnout symptoms. In fact, 64% of Belgian employees struggle to disconnect. Organizations also feel the impact, for example through long-term absenteeism and higher employee turnover.

On the other hand, self-employed professionals in Belgium work an average of 57 hours per week, which also has a significant impact — not only on their own lives but also on the people around them.

By fully disconnecting outside working hours, you can let go, recover, and recharge. As a result, you return to work more productive and motivated.

What is the right to disconnect?

The Belgian government is therefore working on establishing the “Right to Disconnect.” This refers to a set of measures aimed primarily at regulating digital availability outside working hours, creating more space for self-care both at and beyond work.

How can you disconnect from work?

Societal trends such as digitalization, remote work, and the recent pandemic have made disconnecting more challenging. The boundaries between work and private life are increasingly blurred, making it difficult to focus fully on one domain.

That is why it is important, as part of self-care, to recognize and clearly set your own boundaries. There are different forms of disconnection:

• Physical – Change your physical location. Leaving the office is a ritual for many people to close the workday. When working from home, you may need to be more creative. For example, reorganize your home office or place your laptop out of sight or in a less accessible location.
• Mental – Shift your focus to something else. Spend time on self-care activities or habits that redirect your thoughts, such as meditation, nature walks, breathing exercises, or sports. Redirecting your attention helps you mentally disconnect and regulate accompanying emotions.
• Digital – Stop being constantly reachable. Many of us unconsciously spend several hours per day on our smartphones. Try leaving your phone at home when you go out, limit notifications, switch to airplane mode, or even use an analog device.
• …

Disconnecting to recharge

Disconnecting from work is mainly about changing context. That is also why a vacation or retreat can be so effective — it physically removes us from our daily routines and habits.

Want to make sure you fully disconnect during your vacation? Prepare everything before you leave. Inform colleagues that you will not be available, arrange a backup or out-of-office message, and schedule a catch-up period shortly before and after your holiday.

Time itself is also an important factor. You cannot expect to feel fully recharged instantly. We often see ambitious people filling their free time with additional hobbies and activities. But do you truly allow enough time for self-care? Do you still give yourself permission to be bored?

Disconnection and self-care step-by-step plan

1) Awareness

As with many processes, the first step is awareness. Do you recognize your triggers and limits? What causes an automatic stress response? When do you cross your own boundaries? And what are the consequences?

2) Breathing pause

Pause before reacting automatically. Take a deep breath. Then step back and reflect: how could you respond differently or better?

3) Shift!

Make a conscious choice to disconnect. What can you do to regulate your energy and regain calm? Which new habit can you introduce to replace your automatic reaction? After all, it is easier to build a new habit than to unlearn an old one. Think of self-care activities that help you recharge.

These habits or rituals require a great deal of awareness and attentiveness at first. But once you create a daily habit of disconnecting and detaching from work, it will gradually become natural. Will you help build healthier organizations?