Laughing woman takes photos with cell phone on vacation
Body & Soul

Digital detox on vacation: how to successfully take time out offline

Instead of switching off on vacation, many people stay online - quickly posting photos, checking messages, being available. But if you really want to relax, you should take a break from everyday digital life. Digital detox helps.

What is digital detox?

Being constantly available, checking your emails, quickly scrolling through your newsfeed or reacting to the next push message - for many, this has long been part of everyday life. But digital overload doesn't stop at vacations either. A video is "quickly" uploaded, the best vacation photos are sent in a WhatsApp chat or a few direct messages are quickly answered. Little remains of the planned relaxation.

No wonder: the constant presence of digital devices not only disturbs our sleep, but also our ability to really calm down and enjoy the moment.

This is exactly where the idea of digital detox comes in: Consciously going offline, taking digital breaks and giving your mind and body the time-out they need.

Digital detox specifically describes the conscious renunciation or targeted reduction of the use of digital devices. The aim is to distance oneself from constant accessibility, social media and information overload in order to reduce stress and promote mental health.

Digital stress: when recovery falls by the wayside

The TK study "Switch off, Germany!" shows that constant digital presence is a burden on our well-being (link opens in a new window) from 2021 clearly shows that 76% of Germans are online almost all the time or several times a day in their private lives - and 92% of 18 to 33-year-olds. Particularly problematic: those who spend five or more hours a day on their smartphone or tablet in private are much more likely to complain about nervousness, exhaustion and concentration problems. According to the study, using several screens at the same time also promotes tiredness and mental restlessness. 

In addition to workloads, high expectations of oneself and family commitments, constant availability via smartphone also contributes significantly to increasing stress levels. According to the stress study by Swisscom Germany (2024) (link opens in a new window) 29% of Germans regularly feel stressed by the use of digital devices.

This makes it all the more important to use your vacation to take a break from everyday digital life.

"The constant connection to the digital world often prevents us from really switching off. The expectation of being available or not missing out on anything means that our minds can't rest, even on the beach or in the mountains," explains Michèle Penz, BGM expert and Head of pme Health at pme Familienservice.

Digital detox on vacation: consciously switch off, really recharge your batteries

Constant digital overstimulation impairs our concentration, increases our inner restlessness and can sabotage our recovery in the long term ("mental exhausion"). Vacations should therefore create not only physical, but also mental distance from everyday life - ideally through conscious digital breaks.
It's not about switching off your smartphone completely.

Especially when it is needed for travel organization or in an emergency, or to share special moments with family or friends, the cell phone can certainly be used. However, it is important to use it consciously and mindfully so that it does not interfere with relaxation. For all those who find it difficult to relax in everyday life, a vacation offers the ideal opportunity to try out a digital detox, at least in phases.

The key is conscious, controlled use that does not interfere with relaxation. "Completely giving up your smartphone is not always practicable or necessary," says Michèle Penz. "The ideal approach is to be conscious and mindful overall so that a radical digital detox is not necessary. For example, it can help to remove certain apps from the display for a while or temporarily uninstall them. For anyone who finds it hard to relax in everyday life, a vacation can be the perfect opportunity to give it a try."

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Digital detox on vacation: smartphone off, relaxation mode on.

Five simple tips to really switch off on vacation

  1. Define fixed online times: Instead of being constantly reachable, it helps to set fixed times for checking your cell phone - for example in the morning or evening for a quick check. But be careful: your cell phone has no place in bed. It's better to start the day in the morning and switch it off at least an hour before going to bed in the evening.
  2. Set up smartphone-free zones: Whether on the beach, at dinner or on excursions - deliberately create cell phone-free times or places for real experiences. Maybe the good old digital camera will do the trick again for vacation photos.
  3. Avoid multitasking: Lying by the pool and reading emails at the same time? Not a good idea. No matter how beautiful the vacation destination is, those who concentrate fully on the here and now will relax much better.
  4. Arrange a digital detox together: If you are traveling with your partner, family or friends, you can also tackle the digital detox as a joint challenge. Going offline together makes it easier to persevere - and strengthens the sense of community.
  5. Use apps for conscious smartphone use:Paradoxical, but helpful: there are numerous apps that help you keep an eye on your own cell phone use or set specific breaks (e.g. Forest, Digital Wellbeing or OffScreen).

The benefits of a conscious digital detox

A break from smartphones, tablets and the like works wonders for body and mind:

  • Less stress: Without constant notifications, the internal pressure to constantly react is reduced. 
  • Better sleep: The smartphone should be put to one side, especially in the evening - this promotes restful sleep.
  • More intense experiences: Those who are not constantly distracted are more aware of their surroundings.
  • More closeness to fellow travelers: Without a smartphone between conversations or during meals, deeper, more authentic encounters are created.
  • Time for yourself: Reading, doing sport, enjoying nature - all of these things are often neglected in everyday life.

Conclusion: use your vacation as a digital time-out

Vacations are the ideal opportunity to give your body and mind a real break - including from the digital world. Even small changes in the way we use our smartphones and other devices can help us to experience our vacations in a more relaxed and conscious way. Those who embrace these offline times not only return to everyday life feeling relaxed, but also with more mindfulness and inner peace.

zero CEO Alexa Ahmad on love

to see is CEO Alexa Ahmad
Leadership & HR

"You have to love your team members" 

"You have to love your team members. Some make it easy for you, and others make it harder," says Alexa Ahmad, CEO of pme Familienservice. She focuses on personal closeness and connection as the key to corporate success and firmly believes that interpersonal relationships within the team are crucial to resolving conflicts constructively, creating a harmonious working environment and being successful in business. 

"It is part of our leadership obligation to learn to love people who make it harder for us"

You attach great importance to personal closeness and solidarity within the company. Why do you pursue this philosophy?  

Alexa Ahmad: There are three reasons for this. One is that I have a heart for our team members and I feel like an employee and team member myself. The second is a socio-political responsibility that each of us bears and also as a company. Thirdly, the business context: I had a case where a team member in my management circle was politically completely at odds with the others, and that led to extreme entanglements. People who were really very reflective could no longer separate the two.

But if we completely reject someone as a person, it is not possible for many people to work together cooperatively. This has an extreme impact on business. Rejection often turns into avoidance or other friction - which almost inevitably leads to poorer results in all areas. It's dangerous when team members don't get along with each other. I say to my team members: "You can go at me if you like, but agree with each other".  

How do you define love and connection in the context of the company?

For me, this means that I have a positive image of team members, customers, partner organizations and suppliers. I say to my managers: "You have to love your team members. Some make it easy for you, others make it harder".

It is part of our leadership obligation to learn to love people who make it difficult for us. This applies to all people with whom we are allowed to work in a professional context.

One example: We had a lot of irritation and trouble with a client company. My colleague didn't want to have anything more to do with our contact person. It was a long-standing contact person of mine. She felt that I 'loved' her - meaning that I understood her situation, her needs and her actions , even if they were contrary to our interests. As a result, we were able to negotiate benevolently together again and find new solutions to the problems, taking into account our very different interests.  

When we make a serious effort to understand why someone ticks one way or another, people sense this. It's about finding a way to meet each other. To develop an attitude (Link opens in a new window) that is benevolent and open to new agreements and solutions - that's what I mean by 'love'.  

How do you promote a culture in which your team members support and value each other?  

I do not consider myself to be a good manager and I am constantly trying to improve. I encourage my team members to be open about their interests and to have an open exchange of ideas. It's not unusual for people to come to me and get really upset about another team member. Then I ask: Have you spoken to the person and explained why this is annoying you? In 80 percent of cases, they say: No!  

Any conversation with a critical trigger can fail, no matter how well prepared I am. That is then a conflict. However, over 80 percent of the people I "send back" come to a positive conclusion with their counterpart. And if that doesn't work out, I'm there to support them. If I can't fix it either, we use our team members who are specially trained in conflict resolution.  

"My managers have 'bite inhibitions' on my farm "

In your private life, you live on a farm with lots of animals in the Vogelsberg. What role do the meetings you invite your management team to play there? 

At first, I only introduced these meetings out of desperation. My schedule was tight - I couldn't travel, so they came to me. Now I deliberately hold these meetings on my small self-catering farm. I guess it's because of the rural setting, where there are far fewer heated arguments than in the usual meeting rooms.  

My managers there have "biting inhibitions" (laughs). They behave completely differently in the Vogelsberg than in the office context. It's more harmonious, they and we are more willing to compromise and are more benevolent towards each other.  

What role do celebrations play in team spirit?

A realization from many decades as a manager: I only want us to hire people who are willing to celebrate with us. I now warn my managers: "If you hire someone who refuses to do this on principle, you're asking for trouble". A maximum of four events per year, e.g. team building, sports events, Christmas party, summer party, smaller team events.  

I have found that people who don't want to show up there have a high potential for conflict all year round. potential for conflict in their teams (Link opens in a new window) have. By not participating, they quickly find themselves in an outsider position, the extent of which they cannot estimate. You can't generalize, but this is usually the case.

That doesn't mean that we don't take into consideration if someone has social phobia or is totally stressed out for a year because they have taken on the care of their parents. That's a different matter.  

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To the data protection settings " (Link opens in a new window)

 

What do you think about forming networks in companies, e.g. for singles who are looking for a partner?

That's a trick question because you know that I've been dreaming of a company-supported singles platform for years. Women, and in some cases men, often take high risks to meet potential partners.  

There are so many platforms where we can meet people - for hiking or sports - that are all very anonymous and unsafe. We have been placing au pairs, elderly care and babysitters for decades. Seekers have to register with their company address and can always be assigned to an organization. If necessary, anonymity can be revealed, which is a huge protection.  

We need to get the topics of dating and loneliness out of the dirty corner and offer a safe platform. Employers have an interest in their employees maintaining good, stabilizing relationships, romantic relationships, friendships and professional networks.  

"Loneliness is a major issue for employees"

So should HR focus on relationships, love and sexuality?

Of course, we don't want to question or even analyze the sex lives of our team members. But we need to understand that it's not just the threat of burnout, a sick child or a relative in need of care that puts a strain on our team members. Increasingly, it is loneliness (Link opens in a new window) or an unfulfilled desire to have children (Link opens in a new window) . This places a heavy burden on people and leads to intense life crises that slowly creep up on them.  

Statistically speaking, loneliness affects precisely those we are currently recruiting, namely young people under 30. 18 to 25-year-olds suffer the worst from loneliness, which shocked me. They are just leaving home, becoming self-employed and then come home to an empty apartment in the evening. This is exactly where our platform would come in. 

Apart from such a platform, which does not yet exist, companies can already set up networks for target groups today. This is nothing new! Company sports groups have been around for over 100 years and groups for single parents or women's networks for decades.  

The challenge is to sense which group offers would be used. For example, there are unfortunately very few e-sports groups*, cooking groups are still very popular, or what about a group for office dog owners?

The basis for everything is that the company - and as its representatives, the managers - do not see it as a danger if their team members meet outside of working hours. That they recognize the great positive effect of team members getting to know each other better and networking.

*An e-sports group is a digital sports club: People train together, develop tactics and compete against other teams online in video game competitions - sometimes even in tournaments with real prizes and live broadcasts. Team spirit, technique and tactics take center stage - the thrill replaces the physical sweat.

Lost in Space: The pme Survival Guide for uncertain times

Do you sometimes feel "lost" in crisis mode? With our initiative "Lost in Space? The pme Survival Guide for uncertain times" (link opens in a new window) we provide our customers with valuable tools for work, love and ageing.