Once this reflection lands in your inbox, I will have just returned from my first holiday of the summer season – a wonderful trip back to Ontario to celebrate my mother-in-law getting married! With a few more adventures planned for this summer, I’ve been thinking about how I can fully enjoy these breaks. As a professional speaker who often plans for future conferences, my brain tends to linger in “future mode,” which can sneak into my vacation time as well. But this summer, I am determined to disconnect from work and live in the present moment. 

If that feeling is all too familiar, this blog will share the mindfulness tips I use to alleviate anticipatory anxiety about next week’s work, helping you to fully bask in your summer holidays. These include:  

• Scheduling buffer days 

• Mindfully setting intentions

• Performing sensory check-ins 

• Embracing the present moment

• Taking mental and actual snapshots 

• Moving your body

• Practicing mindful breathwork 

• Adopting a beginner’s mind 

How to Stop Thinking About Work on Holidays 

The poet Mary Oliver once asked, “What is it you plan to do with your one wild and precious life?” This question resonates deeply with me, especially when I think about how I want to spend the precious few weeks of vacation I have each year. The answer is clear: not by thinking about work.

Here are some mindful strategies I’m employing to stay present and make the most of my holidays:

1. Schedule Buffer Days

If possible, I schedule buffer days before and after the vacation. These aren't just practical for packing and unpacking – they also help mentally transition in and out of vacation mode. This reduces the rush and helps me ease into and out of my holiday without stress. It’s not always possible – but when it is, I find it’s a great strategy to transition with more ease.

2. Mindfully Set Intentions 

Before each vacation, I ask myself, “How do I want to show up during this time?” For my trip to Ontario, I wanted to be loving, supportive, and fully present to celebrate this milestone on my husband’s side of the family. Imagining how you want to feel in the finite moments of your time off can guide your actions and mindset during the trip.

3.check-in with your senses

Whenever I catch my mind drifting to work or to-dos back home and I can feel the anticipatory anxiety start creeping in, I gently bring my attention back with a sensory check-in. What can I see, hear, smell, touch, or taste at this moment? This simple practice anchors me back to the present and brings more ease and gratitude to the moment.

4. Embrace the Present Moment

Vacations are fleeting, which is what makes them so precious. Instead of feeling desperate for more time, I try to appreciate the moment for what it is – a unique point in time. This perspective helps me focus on creating memorable experiences rather than worrying about the end. Take the time to slow down and take it all in! 

5. Take Mental (and Actual!) Snapshots

Taking photos and videos is a great way to capture memories to look back on later, but I also try to take mental snapshots. When I experience a joyful moment, I’ll say to myself or out loud, “This is a good moment.” I might even jot down notes of gratitude on my phone – like a journal of my experiences that I can reflect back on later. 

6. Move Your Body

Daily walks and some stretching help me stay energized and sleep well – especially when dealing with jet lag and the changes in diet and routine that come with holidays. Physical activity is proven to boost your mood and keep your mind clear, so I aim to get at least 30 minutes in each day. 

7. Practice Mindful Breathwork 

While I usually have a structured meditation practice, during vacations I instead opt for spontaneous, deep belly breaths throughout the day to activate my vagus nerve and calm my body. This flexibility allows me to maintain mindfulness without feeling tied to a strict routine so I can fully enjoy whatever the day brings my way. That said, it’s because I regularly meditate throughout the rest of the year that I can engage in better quality of mindfulness while on vacation. If you’re someone who exercises regularly, for example, you’ll still maintain that strength while you take a break from the gym on holidays. Mindfulness works the same way. 

8. Adopt a Beginner’s Mind

Whether I’m revisiting an old favourite location or exploring somewhere new, I try to see things with a beginner’s mind, as if for the first time. This Japanese Zen approach is a form of “deliberately invoking in oneself the emotion of awe,” which keeps my thoughts centred on the present and deeply engaged with my surroundings – rather than wandering to work.

Need a mindful moment on your holiday? 

These mindfulness tips help me truly enjoy vacations and disconnect from work. But sometimes, we all need a little kick start to take us out of our head and into the present moment. If you’re looking for a way to disconnect, dive into one of my short and sweet guided meditations to start your vacation off strong. And don’t forget – have FUN!