Disconnect to Reconnect: Summer Wellness Strategies for Educators

Table of Contents

Why Disconnecting from Work and Living in the Present Matters

4 Ways to Disconnect and Savor the Present

One Last Thought

References

Do you remember those summer days when you were a kid? Spending all day outside under a tree? Savoring the cool breeze? Basking in the sun’s warm rays?

This summer, I'm trying to reconnect to those childhood feelings of wondering and wandering. Trying to slow down a bit and just be present.

In our profession, we so often are in either the past or the future and not the present. 

We're reflecting on the past. We're planning for the future. We're not just being. This is a sure way to trigger burnout in anyone - constantly going, going, going towards the future or immersing ourselves in what has already happened. 

Once summer hits, that should be a time to slow down. But some administrators pride themselves on losing their vacation days. We can't be martyrs for the profession and should be permitted to disconnect and unwind. I plan on actually using my vacation days to be present at home with my family.

In this week’s post, I’ll detail why we need to disconnect from work and why living in the present matters to our well-being. Then, I’ll share four simple actions you can do this summer to be present and enjoy some of that “summer lovin’” to quote Grease. 

Why Disconnecting from Work and Living in the Present Matters

Taking a look at some of the research, if you chronically overwork and do not detach from your job, your chances of emotional exhaustion and burnout skyrocket (Sonnentag & Fritz, 2015). 

Everyone needs time away from work, which is one of the major challenges we all face right now. Hooked up electronically, work can follow us anywhere. When we psychologically detach from work and enjoy non-work-related activities, our mood improves and fatigue decreases (Sonnentag et al., 2008).

If you want to improve your mental health and acquire some state of homeostasis when everything is swirling around you, then disconnect. Both anxiety and depression increase when you feel like you are constantly “on call” during your personal time and that you must check your email (Derks & Bakker, 2014).

Pro Tip: I recently moved my work email from the mail icon on my phone to its own separate app. This way, I have to click the app to see my work email. This small preventative measure to disconnect and remain in the present has actually worked.

When we practice mindfulness and intentionally focus on the present moment, we can reduce negative ruminations and thought patterns (Brown & Ryan, 2003), while at the same time, lowering our cortisol levels, which can lead to better sleep (Cropley et al., 2006). As a working mom of three, I need my zzz’s. 💤

Being mentally present in personal interactions fosters deeper connections and increased satisfaction with relationships (Reis et al., 2000). Looking back at one’s life, who ever said, “I wish I spent more time at work,” or “I didn’t spend enough time checking my phone for the next email to swish through”? No one. Ever.

When we disconnect, live in the present, and are intentional about the human interactions we have, we will not regret those choices. I promise you.   

4 Ways to Disconnect and Savor the Present

The research supporting the why behind living in the present is pretty resounding, right? But for those workhorses who live to swipe through their email or dive into the next major project, you might need some guidance on what you can do with your free time.

So here are four practices I plan on engaging in this summer to completely reset and live in the present:

1.  Family time

True family time. Think pre-electronics. Like 1940s family time. Not the family time that exists in many American households, connected to a device, and just existing in a room with family. We are all guilty of it, but that doesn’t align with what I’m trying to encourage here. Presence.

Play a board game. Do a puzzle. Sit outside late at night. Catch fireflies. Roast marshmallows. Value the familial bickering (especially if you have children). You’ll miss that bickering along with the giggles and smiles one day. 

Spending this unadulterated time with family will strengthen your connections and fill your bucket to the brim. Family will stick by you when things hit the fan. Invest the time and energy to be present and enjoy every moment. Even the times that may feel frustrating. 

We're reflecting on the past. We're planning for the future. We're not just being. This is a sure way to trigger burnout in anyone - constantly going, going, going towards the future or immersing ourselves in what has already happened. 

2. Explore nature

Thoreau had it right when he stated, “Live in each season as it passes; breathe the air, drink the drink, taste the fruit, and resign yourself to the influence of the earth." 

Being in nature is rejuvenating and can ground you in the present. Even if it's just sitting in your backyard or going for a walk in a local park, truly seeing all that is around us can help you find energy and purpose. See how we are connected to something larger than ourselves.

Just bring some bug spray and tick repellent. 🐝

3. Get lost in a book

There is something about getting lost in a book that is both refreshing and rejuvenating. 📚

Growing up, on that first day of summer, I would stack all the books that I planned on reading on my desk. And I would just pour myself into reading them. 

So, whether it’s fiction or nonfiction, I highly suggest getting lost in a book. The story, characters, and beauty of feeling connected to another person who is sharing a slice of their life with you through words is all worth it. 

4. Splish splash fun

   
   

It wouldn't be summer if you didn't spend some time in the water. 🌊 

Go to the beach or local pool or just whip out a sprinkler or tarp with some water to make your own adult-sized slip and slide. There's something extraordinarily rejuvenating when you feel cold droplets of water on your skin on a sizzling summer day. 

Just make sure you take off all your jewelry if you do the slip and slide. You don’t want to lose that wedding ring! 💍

One Last Thought

Now, I will try to commit to following all of these guidelines, but I do know that I'm also starting to get the itch to plan for the future. It's a passion, and we, of course, should be planning and thinking about that. But my whole point is that we can't be thinking and planning if we don't have time for ourselves and to live in the present. 

As the summer marches on and we begin to think about next school year, be intentional about incorporating these carefree summer moments into the next few months.

There's inherent, priceless value in being in the present and reflecting and embracing the beauty around us. Don’t let summer or life pass you by because you’re too worried about what happened or what’s to come. 

References

Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822–848. [https://doi.org/10.1037/0022-3514.84.4.822](https://doi.org/10.1037/0022-3514.84.4.822)

Cropley, M., Dijk, D. J., & Stanley, N. (2006). Job strain, work rumination, and sleep in school teachers. European Journal of Work and Organizational Psychology, 15(2), 181–196. [https://doi.org/10.1080/13594320500513913](https://doi.org/10.1080/13594320500513913)

Derks, D., & Bakker, A. B. (2014). Smartphone use, work–home interference, and burnout: A diary study on the role of recovery. Applied Psychology, 63(3), 411–440. [https://doi.org/10.1111/j.1464-0597.2012.00530.x](https://doi.org/10.1111/j.1464-0597.2012.00530.x)

Reis, H. T., Sheldon, K. M., Gable, S. L., Roscoe, J., & Ryan, R. M. (2000). Daily well-being: The role of autonomy, competence, and relatedness. Personality and Social Psychology Bulletin*, 26(4), 419–435. [https://doi.org/10.1177/0146167200266002](https://doi.org/10.1177/0146167200266002)

Sonnentag, S., & Fritz, C. (2015). Recovery from job stress: The stressor-detachment model as an integrative framework. Journal of Organizational Behavior, 36(S1), S72–S103. [https://doi.org/10.1002/job.1924](https://doi.org/10.1002/job.1924)

Sonnentag, S., Binnewies, C., & Mojza, E. J. (2008). "Did you have a nice evening?" A day-level study on recovery experiences, sleep, and affect. Journal of Applied Psychology, 93(3), 674–684. [https://doi.org/10.1037/0021-9010.93.3.674](https://doi.org/10.1037/0021-9010.93.3.674)