Workplace expert Dr Michelle Gibbings, says that in a world where inboxes never sleep, WhatsApp threads stretch into the night, and Teams messages ping continually, the idea of disconnecting might sound indulgent—if not impossible.
With 74% of employees now valuing well-being more than career progression, according to a 2023 Deloitte survey, it’s clear that traditional markers of success are shifting. However, being ‘always on’ has become a professional default.
For EAs, this constant connectivity can feel like a badge of honour. After all, responsiveness is your superpower. You’re the calm in the corporate storm, the one who catches details others miss, and the first to jump in when the unexpected occurs.
But this always-ready approach has a hidden cost, and it could quietly undermine your effectiveness.
The price of perpetual availability
Research shows that continuous connectivity damages cognitive performance, creativity, and emotional resilience. When you’re always switched on, your brain doesn’t get the downtime it needs to consolidate information, process emotions, or restore focus.
The result? Decision fatigue, increased stress, and, ironically, diminished productivity.
Disconnection is a leadership skill
There are countless forces vying for your time and attention. Chief among them is the ever-present lure of digital devices.
In his book Hooked and a revealing LifeHacker interview, author Nir Eyal explains how product developers deliberately use gamification to hook users. “They want you to get hooked on their products,” he says. “It’s not ‘addiction’ in a clinical sense, but it’s close… designed to get you to connect an endorphin rush with the use of a product.”
Your attention is not just distracted—it’s actively being manipulated.
Disconnection isn’t about disappearing off-grid, it’s about reclaiming control over your attention. It means building boundaries into your working style—not as a retreat from responsibility, but as a strategy for sustaining it.
What does productive disconnection actually look like for a high-performing EA?
- Intentional availability: You’re available when it matters most, not always. That means designing your responsiveness around outcomes, not optics.
- Mental whitespace: You create room in your day for thinking, not just doing. Strategic thinking is more challenging to access when your attention is scattered.
- Confidence in systems: You rely on well-structured workflows, delegation, and automation to unplug without causing disruption.
Tactics for a healthier connection culture
Disconnection isn’t just about switching off your phone. It’s a mindset, a system, and a discipline.
Here are five strategies to help you build it into your professional life:
- Start your day… by not starting it
Build a 20–30 minute buffer before diving into emails. Use this space to set priorities, gather your thoughts, or simply sit with a coffee. It draws a line between reactivity and wise response, giving your brain space to prepare rather than scramble.
Starting slow primes your brain for sharper focus throughout the day.
- Answer less, achieve more
Responding instantly to every message is tempting, especially when speed is part of your value.
But immediate replies train people to expect you to be permanently available. Instead, set specific communication sprints—15-minute windows, three or four times a day, when you deal with non-urgent messages in bulk.
- Create digital office hours
Borrow a technique from academia and establish digital office hours—periods when you’re readily available by email, Teams, or phone, and times when you’re not. Share these with your executive or broader team so they understand when you’ll be ultra-responsive and when you’re in focus mode.
This approach is particularly useful if you’re juggling multiple stakeholders. It creates structure and sets healthy expectations without the need for constant justification.
- Schedule ‘nothing’
Time-blocking your diary with focused tasks is nothing new, but have you tried blocking out time for absolutely nothing? These blank spaces are not for admin catch-up or stealth emailing. They’re for thinking, pausing, and recovering—in short, breathing room.
You’re not doing less—you’re just thinking more.
- Delete the app, keep the access
Try removing work-related apps from your phone. Keep access via desktop, but break the muscle memory of compulsive checking. If deletion feels too bold, log out or turn off notifications after hours. You’ll reclaim control over your attention—your most precious professional resource.
Many EAs find it hard to prioritise their well-being because their role is so inherently focused on others. But your performance is only as strong as your recovery. Elite athletes know this. So do elite assistants.
Are you worried about how this might look?
Start small. Trial a new boundary. Have an open conversation with your executive. You might be surprised at the support you receive—many leaders yearn for the same kind of strategic disconnection.
So go on. Mute the ping. Block out the white space. Let your brain breathe. You’re not stepping back—you’re stepping up.
Dr Michelle Gibbings is a workplace expert and the award-winning author of three books, including Step Up: How to Build Your Influence at Work
