How to 'Switch Off' from Work When You Go On Holiday

The 4-Week Psychological Warm-Down to Help You Prepare

Last summer, I found myself sitting by the pool on day four of my holiday, gripping my book like it owed me something. Physically I'd arrived, my suncream was applied, phone on airplane mode... but my mind was still turning over social media posts I wanted to write and re-running emails through my head. My nervous system was still subtly braced, like something urgent might land at any moment.

Does this sound familiar?

So many of the professionals I work with describe the same thing. They book the trip, plan the break, get on the plane… but don’t feel relaxed until at least halfway through. Sometimes not even then. They come back saying: “It was lovely, but I didn’t really switch off until the end.” Often admitting that they were sneaking off to check emails when the family weren't looking.

That’s not what we want from your holiday! A holiday is essential for stress management, but it only counts if you psychologically detach from work whilst there.

And it’s exactly why we need to think not just about what you need to pack, but how to prepare our nervous system for that time off. If you want to feel calm when your break starts - not just before it ends- this 4-week wind-down plan will help you get there.

What Does “Holiday-Ready” Nervous System Really Mean?

This is about your autonomic nervous system getting the message that it’s safe to stop working.

When we talk about switching off, we’re talking about gear shifts in the brain and body. According to Polyvagal Theory, we can move in and out of three core states:

• Green Gear (Ventral Vagal): Calm, connected, engaged.

• Amber Gear (Sympathetic): Alert, driven, motivated for quick action

• Red Gear (Dorsal Vagal): Flat, numb, disconnected.

  
  

The goal of a break is to move into green. But most of us live in amber right up until we board the plane - and our nervous system doesn’t flip to green on command.

Like coming off a motorway at 70mph, we can't just hit the breaks and come to a neat stop, we need a transition period. This plan gives your system what it needs to downshift gradually so you can actually enjoy your margaritas and book with ease when you arrive.

Week 1: Set the Scene for Detachment

Focus: Reducing incoming demands and protecting your pre-holiday buffer

At Work:

• Tell people you’re going offline. Update your calendar, email footer, Slack status -whatever signals you’re winding down. Mention it in meetings too, so it becomes real.

• Block “buffer time.” Leave space in your diary for handovers, don’t stack meetings until the last moment. You need margin to down-regulate, not an adrenaline sprint to the finish.

• Block "soft landing time". Now do the same for your return. Keep a day free to ease back in, check emails and catch up with colleagues and your pre-holiday to-do list.

  
  

At Home:

• Start practical prep early. Pull out the suitcase, check the suncream, sort your travel docs. Micro-tasks now mean less chaos later.

• Leave a buffer at home too. Decline extra plans the week before you go-protect the space you need to wind down and do the same for your return so you have nothing to rush to and have time for all the post-holiday laundry and unpacking.

• Give yourself holiday teasers. Browse your destination online or grab a Lonely Planet, start planning restaurants you want to visit, talk about what you’re most looking forward to. Pre-connection gets you in the mood.

  
  

Week 2: Signal Safety to the Nervous System

Focus: Calming stimulation and practicing separation from your work role

At Work:

• Begin tapering down on any tech. Decide which apps you’ll remove next week and make a small commitment to not checking them at one time of day.

• Set a “handover line.” Write down what can wait until you’re back and give yourself permission to leave it there.

• Slow your pace once a day. Choose one action like typing up a report, walking between meetings, eating lunch - and do it more slowly, on purpose. Teach your body it doesn’t need to rush.
  

At Home:

• Plan a detachment activity you want to take with you. If you don't have something immediately obviously try an old favourite from the past, like puzzles, crosswords, Suduko or knitting- something engaging but non-demanding. My plan this year is to have a crack at writing the opening of a non-fiction book I've had buzzing in my head so I've downloaded some podcasts about creative writing and got a notebook ready

• Create screen-free pockets. Pick one walk or mealtime to go without your phone. Notice how that feels.

• Make a holiday playlist of music or podcasts. Or download or purchase a few beach reads. Ask friends for recommendations and read reviews so you feel good with your choices and excited to delve in.
  

Week 3: Address the Rest Guilt

Focus: Challenging internal blockers and reinforcing boundaries

At Work:

• Mute or uninstall work apps. Yes you have one more week until you go but let your nervous system get used to not seeing those icons and having easy access. Move to opening up the page on the laptop instead for the last few days.

• Challenge “just one more task” thinking. Unfinished business will wait. You don’t need to complete everything before you go. Add these items to a list for when you get back.

• Interrupt guilt spirals. When the “I should be doing more” voice shows up, try: “It’s safe for me to rest. My value isn’t tied to productivity.”

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At Home:

• Write a permission note. “I don’t need to earn my rest. I am allowed to stop.” Stick it somewhere visible.

• Don’t aim for a clean break. Trying to tie up every loose end before you go will just leave you frazzled. Leave space in your return week to catch up.

• Name your guilt story. Whether it’s “I’ll fall behind” or “People will think I’m lazy,” say it out loud - and then add a prefix: "I notice I'm having the thought that..." and notice how this lessens the hold over you.

  
  

Week 4: Rehearse Being Away

Focus: Simulate the holiday state and give your system time to transition

At Work:

• Hold firm. Say no to late requests that come in this week. “Let’s pick this up when I’m back” is a complete sentence!

• Set your Out of Office early. Switch it on the day before you leave. Now no-one expects a response and you can focus on final tidy ups.

• Try a “holiday hour.” Take a longer lunch. Walk without your phone. Practice detaching in real time.
  

At Home:

• Use sensory cues to stimulate holiday vibes. Rub on some suncream for the scent, play an old summer playlist, look at photos of past holidays - these help prime your system for the happy holiday moments you've had.

• Pack your “transition toolkit" for detaching from work. Think about an easy read, a funny podcast, a deck of cards, pencils & mandalas. Now make sure they're in your hand luggage and easy to reach.

• Reconnect to your holidays intentions. Ask yourself: What do I want from this time? How do I want to feel? Take a good few minutes to think on this and then let that shape how you spend your time and what you say Yes to whilst away.

  
  

The Bottom Line:

You don’t need to earn rest by finishing everything. You don’t need to crash into holiday mode at the last minute this time.

By making small compassionate decisions on the run up to your time away you can train your nervous system to downshift earlier this year. Because rest doesn’t start when your plane lands. It starts when your system gets the memo: It’s safe to stop.

Want more?

If you do all of this and still arrive on holiday fire fighting thoughts about work try this.

And if you know someone who never truly switches off - send them this blog!