PTO done right: How to take time off and truly disconnect

By: Jasmine Escalera, Career Expert, LiveCareer

For many early-career professionals, stepping away from work can feel more stressful than just staying put. Even with growing conversations around burnout and well-being, taking paid time off (PTO) can still come with guilt. Workers often worry about falling behind, being perceived as less committed, or returning to a backlog of task items. And the data confirms this sentiment with 59% of workers experiencing anxiety when taking PTO according to LiveCareer’s PTO Culture Crisis Report. Meanwhile, another survey by LiveCareer found that 23% of workers are concerned about negative perceptions associated with taking time off. Taken together, these insights highlight how some workers know they need rest, yet many hesitate to take it.

But here is the truth we all need to hear: PTO is not only important but a necessity. Rest is not a reward for finishing everything on your to-do list. It is a prerequisite for sustaining your performance and well-being. 

But how do you use PTO without guilt and fully rest when out of office? This article aims to give you every detail needed to do just that. 

Why PTO matters more than you think

Time off supports well-being, cognitive function, creativity, and performance at work. When you step away from daily demands, your brain has the space to reset. This helps you stay mentally refreshed so that when challenges arise at work, you’re better equipped to generate new ideas for tasks, projects, and collaborations. More importantly, taking PTO reinforces a very important professional boundary: your value is not measured by how long you remain online, but by the great work you do when you are available for your job. 

Start with clarity: Understand and track your PTO

One of the most common reasons employees underuse their PTO can be surprisingly straightforward. They are not entirely sure what they have available.

As you onboard into a new role, make it a priority to understand your benefits. Ask HR questions such as:

• How many PTO days do I receive annually?
• Does unused time roll over into the next year?
• Are sick days separate from vacation days?
• Which platform should I use to track my time?

Many organizations provide dashboards or HR systems that show accrual rates and balances. Get into the habit of checking this regularly. Think of it this way, if you do not monitor your PTO you could be less likely to use it strategically.

It is also helpful to plan ahead. Consider spacing your time off throughout the year rather than waiting until exhaustion forces a break. Short, intentional pauses can be just as restorative as longer vacations. Finally, understand the difference between sick time and vacation time. Don’t use vacation time for sick days if your company offers them separately. Protect your true time off so it can serve its intended purpose.

Request PTO with confidence, not apology

Many early professionals feel they must justify their time off with detailed explanations. In reality, PTO is part of your compensation. You are entitled to use it. 

When preparing to request time away, focus less on defending your absence and more on planning to be out of office. Start by reviewing your workload and identifying any approaching deadlines. Then, create a simple coverage plan:

• Flag projects that may require attention while you are out.
• Suggest teammates who can serve as points of contact.
• Communicate timelines clearly so expectations are aligned.

Approaching your manager with this level of preparation signals responsibility. And you can have the conversation with your manager like this: “I’m planning to take PTO on these dates and wanted to walk through my coverage plan to ensure everything continues moving smoothly.”

Disconnect fully to reap the benefits

Taking PTO without truly unplugging is not restorative. So when you are off, be fully out of office. 

Before your time off begins, set yourself up for success:

• Activate an out-of-office message that clearly states when you will return.
• Provide an alternate contact for urgent matters.
• Notify your team in advance so no one is surprised by your absence.

Then comes the hardest part: resist the urge to “just check in.” Silence work notifications. Log out of communication platforms like Slack or Teams. And close your email app. Constant monitoring keeps your brain attached to work, preventing the restorative effects of PTO. 

Redefining PTO for yourself

As an early-career professional, the habits you build now will shape your long-term success at work. Redefining PTO means recognizing it’s not just about time away from your responsibilities, but it’s a strategy for sustaining your growth. Setting boundaries, prioritizing your well-being, and actively working to reduce burnout and stress are signs of real professionalism. 

You have a long career ahead of you, one that will require energy, focus, and intention. Being strategic, staying visible, cultivating meaningful connections, and pursuing your goals all demand that you show up as your best self. And that simply is not possible if you are running on empty. PTO can be one of the best ways to protect your career and growth. So use all of it, without guilt.