Have you ever found yourself spending time with a family member or friend, and realising that you haven’t paid attention to the last few sentences they’ve just said? Your mind hasn’t been focused on the person speaking, but has instead been distracted by your own racing thoughts. Being present in modern society is something that many individuals struggle with. Many of us are constantly distracted by our mobile devices, problems from our personal lives or work. The power to disconnect can positively impact our relationships with others and our personal well-being. Being truly present with your family and friends may provide positive benefits for you and the people around you.
The Challenges of Disconnecting in Today’s World
Disconnecting and focusing on the present moment is not always an easy task. Many of us are often juggling a variety of roles and responsibilities. These include: work, parenting, hobbies and our personal lives, making it difficult to focus on the present moment (Blair, 2022). This issue is only exacerbated by modern technology- blurring the lines between our work and personal lives (Sear, 2024). You may find work following you home after you’ve left the office. Messages from managers or employees requesting a task to be completed or requesting assistance can pull us back into work mode. We also live in a society which promotes a work-culture that prioritises hustling, overworking, and constant availability for colleagues (Sear, 2024). This pressure to stay connected to our phones, can take us away from being truly present with loved ones. The rise of social media has glamorised overworking and commonly results in a desire to chase perfection, or a fear of missing out (Zhang et al., 2023). When we struggle to keep up with this standard, we can become increasingly stressed or anxious, pulling us away from the present moment.
Practical Strategies for Disconnecting from Work
Below are some strategies which may help to be more present this coming festive season (Kaczan, 2024);
- Boundary setting: One way to disconnect from work so you can feel present at home is by setting boundaries. This can look different for different people. Some examples may include setting automatic “out of office replies” outside of work hours, placing your phone on “do not disturb”, or having device-free time altogether. By setting clear boundaries between work and personal life, you can start to develop a healthy work-life balance that allows for genuine connection with the people around you.
- Pre-Holiday Rituals: Another way to help you transition into the holiday season is by setting up pre-holiday rituals that help you move from work-mode to holiday-mode. For example, you may find it useful to finalise any urgent work tasks, allowing yourself to feel more prepared for the holiday period. It may even be beneficial to write a to-do list of the things you’d like to tackle first when you’re back at work.
- Practise Mindfulness: Practising mindfulness is another way that may help you to stay present this festive season. Mindfulness is a practice in which you notice your thoughts and emotions with a sense of curiosity. Sometimes, we may not notice our mind drifting off to work-related matters whilst we’re with family and friends. This mental chatter may run in the background of our minds, and may lead to stress and anxiety. Noticing our thoughts and emotions may help to reduce the impact the have over us.
The Benefits of Being Present
Implementing these strategies can help foster quality relationships with friends and family, decrease levels of stress and burnout and increase productivity (Allen, 2024). Putting aside work-related tasks may help you to remain present with loved ones, fostering meaningful time spent together. The absence of distraction can make space to talk about things on a deeper level. Additionally, removing constant reminders of work can decrease levels of stress and burnout. If we consistently engage in work during our personal time, we don’t allow time to disconnect, contributing to burnout. Taking time away from work may also help to boost our productivity. This is because taking time away allows us to return to work with our mind in a refreshed state.
Beyond the Festive Season
Giving the gift of your presence to others is not a practice that should be exclusive to the Festive season. Allowing yourself some distance from work and prioritising the current moment may have significant positive impacts in your day to day life and your relationships with others.
If you need support to become more present in your day to day life beyond the holiday season, don’t hesitate to schedule a free 15 minute consultation.
References
https://www.rogerkallen.com/the-power-of-being-present/
https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-023-01376-z
https://www.onlinepsychologist.com.au/post/five-ways-to-disconnect-from-work-stress
Disclaimer – this blog is for education and information purposes only. It does not constitute individual advice. The information contained in this post may not be applicable or appropriate for everyone. If you need support, consider seeking individualised support.
