Audrey Rigonnaud and Barbara Moe-Evoli - Understanding disconnection

"Efficiency is the opposite of rest: to be efficient, you always have to do more" is a phrase we hear on a daily basis, both at work and at school. In today's digitalized society, it's hard to disconnect from work every day, even during the vacations. To help you better understand where this difficulty in disconnecting may come from, and to give you some advice, we interviewed two coaches, Audrey Rigonnaud (TBS Education 2006) and Barbara Moe-Evoli (TBS Education 2013).

There are two types of disconnection: mental and digital.

Disconnection allows the body to recharge its batteries. Everyone has a limited amount of energy and storage capacity. When these are exhausted, it's time to recharge them. To do this, we need to disconnect daily, and even more intensively when we're on vacation. It's necessary to give the brain a rest, by breaking the routine and anything that encourages too heavy a mental load. To maintain optimum productivity, sleep is essential, but not sufficient. Give yourself a real vacation, away from the stress and hyper-concentration demanded by our professional activities.

Digital technology is the primary cause of hyperconnection. We use computers and/or telephones in our professional and personal lives. We can check our e-mail or be reached at any time. On the positive side, we get more done in record time. But there's also a downside to being constantly active on our screens. Neuroscience studies have shown that clicking on a phone or tablet activates the neurological reward circuit. As well as removing the barrier between professional and personal, this digital hyper-connection prevents the brain from resting properly, and the blue light weakens your eyes.

To limit this hyperconnection, here are a few tips:

- Disable notifications.

- Disable business accounts.

- Limit the use of your phone or computer.

- Set yourself time slots or use your phone and computer only when you really need them.

- Set yourself detox times during which your phone is switched off.

Does that sound difficult? I promise, you'll be all the better for it!

To find out more :

1. Cardiac coherence
Are you familiar with cardiac coherence?

This is an exercise to align your breath with your heart rate. To do it, imagine a ball in front of you, moving up and down. For 1 to 3 minutes, align your breathing with its movement, inhaling on the way up and exhaling on the way down.

2. Anticipating vacations
Your responsibility within the company is also a factor. In fact, when you have major responsibilities at work or in your studies, you become or feel indispensable. That's why you need to plan your vacation well in advance. Take the time to anticipate and discuss your plans with your manager and/or employees. Prepare for your departure in the best possible way, making sure you adapt your deadlines in advance, finish tasks you've already started, and delegate tasks that can't wait until you're back. It's advisable to prepare at least a month in advance, so you can leave with peace of mind.

In addition to these tips, here are a few tools that can help you disconnect from work:

- Introduce a ritual that will help you psychologically establish a break. You could, for example, take a walk in an unfamiliar place, take a long bath with essential oils, (do a meditation). MEDITATE

- Symbolize the mental load and pressure of work in an object and leave it on your desk. This exercise will give you peace of mind.

- Get active. From the very first day of your vacation, take the time to do some sport or go for a walk to clear your head.

- Take a forest bath. According to several studies, nature bathing promotes positive emotions, boosts the immune system, reduces the risk of mental illness and attention disorders, and develops short-term memory.

When you're on vacation, there are no goals to reach or challenges to win. You need to know how to cut back and switch to wellness mode. Don't overload yourself or set yourself futile goals, try to live from day to day, accepting improvisation. Carry out each of your choices in a personal way, for your own well-being and according to your own desires. Create a real break, relax and enjoy yourself. Enjoy being on vacation!

Your body is your first indicator of disconnection, so listen to it and listen to yourself. Have you been happy? Did you smile? Has tension disappeared? Have you been thinking about work? Did you have fun?

To help you in this disconnection, our Alumni specialists are at your disposal. Contact them via their profile!