The Executive’s Guide to Unplugging: 7 Tips for Your Next Vacation

Imagine you’re lounging on a sun-drenched beach somewhere tropical with a cocktail in hand… and your phone buzzes. It’s work. Again. Sound familiar? If you’re an executive, chances are you’ve been there. 

Yet, for many, the thought of completely disconnecting from work induces a mix of anxiety and guilt.  

The constant pings of emails, the weight of pending decisions, and the fear of missing out on important developments can turn what should be a relaxing break into a source of added stress.  

The State of Executive Stress

Recent research paints a concerning picture of the pressures facing those in leadership positions.  

APA’s Work and Well-being Survey found that 79% of employees experienced work-related stress in the month before the survey and 44% reported physical fatigue because of work stress. While this data covers employees across all levels, executives often face intensified pressures. 

A different study found that 88% of leaders reported that work was a primary source of stress in their lives.  

These statistics reveal a troubling trend: despite their positions of influence and power, executives are not immune to chronic stress.  

What Does It Mean to “Unplug”? 

“Unplugging” has become a popular term, but what does it really mean (especially in the context of executive roles)? 

Well, it is when you deliberately and purposefully disconnect from work-related technology and responsibilities. For executives, this means stepping away from emails, video calls, reports, and all the digital tools that keep them tethered to their professional lives 24/7. 

But real unplugging goes beyond just turning off your devices. It’s about creating mental and emotional distance from work. The aim is to allow your mind to reset and to engage fully with non-work experiences. This can be particularly challenging for executives who are accustomed to being constantly available and in control. 

The Importance of Unplugging

The benefits of unplugging extend far beyond the immediate relief of stress. 

A study published in the Journal of Organizational Behavior found that employees who psychologically detached from work during off-hours experienced less fatigue and burnout. This detachment was also associated with higher levels of job performance and engagement upon return to work. 

For executives specifically, the ability to unplug can have far-reaching implications. A well-rested, recharged leader is better equipped to make strategic decisions, inspire their team, and deal with new challenges. And by modeling healthy work-life boundaries, executives set an example for their entire organization. 

Strategies for Executives to Unplug During the Holidays

Now that we’ve established the importance of unplugging, let’s explore some practical strategies. 

1. Plan Like You Mean It

One of the main barriers to unplugging is the fear that things will fall apart in your absence. To reduce this fear, start planning for your time away well in advance: 

• Identify projects and deadlines that will occur during your absence and ensure they’re properly delegated. 
• Clearly communicate your plans to your team, including your expectations for contact (or lack thereof) while you’re away. 
• Set up thorough out-of-office messages that provide alternative contacts for urgent matters.  

2. Embrace Digital Detox

While it may seem a bit scary at first, a complete digital detox can be really helpful. Consider these steps: 

• Remove work-related apps and email accounts from your personal devices. 
• Use apps that limit your screen time or block certain applications during set hours. 
• Consider leaving your work devices at home altogether. 

Research published in Tourism Management found that individuals who engaged in digital-free tourism reported higher levels of mindfulness, engagement with travel companions, and overall satisfaction with their travel experiences. 

3. Engage in Mindfulness and Presence

Unplugging isn’t just about what you don’t do (check emails, take calls, etc.), but also about what you actively engage in. Mindfulness practices can help you stay present and fully immersed in your holiday experience. 

Consider taking the following steps: 

• Try daily meditation or yoga sessions. 
• Practice mindful eating. Savor each meal without distractions. 
• Engage in activities that require your full attention, like surfing, painting, or learning a new skill.  

4. Forget What Time It Is (Yes, Really)

Executives often operate on tight schedules in which every minute is accounted for. Use your holiday to form a different relationship with time. 

 Consider doing the following: 

• Avoid scheduling every moment of your day. 
• Try going watch-free for a day or more. 
• Allow yourself to be guided by natural rhythms like hunger and fatigue rather than the clock. 

Research has shown that our perception of time can impact our stress levels and overall well-being. This effect is particularly pronounced when individuals experience ‘awe’, an emotion often encountered during holidays in beautiful locations. Studies have found that people who experience awe report feeling as though they have more time available and exhibit reduced impatience. 

By loosening your grip on rigid time structures, you allow for more spontaneity and relaxation. 

5. Immerse Yourself in Nature

There’s something about being in nature that just resets the system. Science backs this up—spending at least two hours a week in nature is linked to better health and wellbeing. 

Keeping this in mind, consider the following for your next holiday: 

• Choose destinations that offer many opportunities for nature experiences. 
• Participate in outdoor activities like hiking, kayaking, or simply sitting by the ocean. 
• Practice “forest bathing” (a Japanese concept of immersing oneself in the forest atmosphere).

6. Rediscover Your Non-Work Self

Remember that person you were before you became an executive? Get reacquainted with them: 

• Dust off old hobbies or find new ones. 
• Read books that have nothing to do with business. Fiction exists, and it’s fantastic. 
• Learn something new, just because. Always wanted to speak Italian? Now’s your chance. 

A 2009 study found that engaging in leisure activities was associated with lower blood pressure and lower stress hormones. 

7. Prioritize Sleep and Rest

The importance of quality sleep cannot be overstated, especially for executives who often sacrifice rest for work. Use your holiday to reset your sleep patterns, and do the following: 

• Aim for 7-9 hours of sleep per night. 
• Create a relaxing bedtime routine free from screens. 
• Allow yourself to nap if you feel the need.  

Time to Unplug?

The ability to truly unplug during your summer holiday is not just a luxury—it’s a necessity for sustained high performance and well-being.  

Remember, the art of unplugging is a skill that requires practice. Don’t be discouraged if it feels challenging at first. Each step you take towards disconnecting is an investment in your long-term success and fulfillment, both personally and professionally. 

About the Author

Manos Panorios is a Managing Partner at Stanton Chase Athens. He also serves as a member of Stanton Chase’s Governance Committee and as Global Subsector Leader for Consumer Banking. Joining Stanton Chase in 1998 with a background in finance across consumer services and construction, Manos has had a remarkable career progression. He started as Head of Accounting, became a Partner in 2001, and assumed the role of Managing Partner in 2013. Beyond his corporate responsibilities, he is also actively involved in the business community, serving on the Employment Committee of the American-Hellenic Chamber of Commerce and the Advisory Board of Boardroom Greece.