Disconnecting to Reconnect: A Founder's Digital Sabbatical

As a founder coach, I know the most important thing is a meaningful conversation. Real conversations with real people about real challenges. And I listen deeply to help someone understand how they're thinking.

When I decided to take a break from social media, I wanted to ensure I was spending my time making impact. More focus on people and less on distraction.

What happened next transformed how I approach human connection, thinking patterns, and leadership effectiveness. I want to share this journey with you - not because you need to follow the same path, but because there might be elements that could help you find your own balance.

The Mental Clarity Effect

The first change I noticed was mental clarity.

Instead of being drawn to the fascinating but endless content on social media, I became hyper-focused on my work, my clients' challenges, and continuous learning.

There were no withdrawal symptoms (FOMO) as such - only a sense of creating space and time. This allowed me to let go of excess information and focus on my core aims. I appreciate you're likely reading this on social media right now and my aim is not to vilify or be hypocritical. Instead, I'm sharing my experience with a level of psychological insight to help you make postive choices. 

Research supports this experience. A study from the University of Bath found that just one week off social media led to notable improvements in overall well-being, with participants reporting improved mood and reduced anxiety symptoms. https://www.sciencedaily.com/releases/2022/05/220505213404.htm

The emotional shift was equally important. I found that social media often puts me (and founders I've coached) into a sympathetic nervous system state - our fight-or-flight response activated by the constant stream of information.

Without this constant stimulation, I could operate from a more balanced state.

The Quality of Human Connection

In face-to-face interactions, there's a sense of quality, connection, and depth.

You can really hear a person where they're at and understand the challenges they're aiming to overcome. With a quiter mind, you can alos hear the subtlety and, for me, what is really being communicated beyond the words.

Digital exchanges, while convenient and sometimes nice, often lack this depth. They're quick and fleeting.  

My background in mindfulness, meditation, and yoga has always helped me maintain presence. But removing social media created even more space in my day for deeper work and thinking.

One unexpected benefit was the improvement in my business connections. The conversations got richer, and as a founder coach, more clients and I found meaningful ways to work together.

The absence of mental clutter from consuming too much content allowed me to be fully present. It was really surprising how much time I felt I had there with more headspace

From Digital to Human: The Intentional Bridge

I still recognize that social media can be wonderful for staying connected and seeing what's happening. But I became more intentional about how I use it.

My practice shifted to connecting with people digitally at first through a message or email, but always aiming to have a conversation or an in-person connection. This is where all the powerful work happens for me.

This intentional progression from digital message to real conversation creates a bridge between convenience and depth.

The Founder's Mind in a Digital World

Social media is a rich pool of influence. Sometimes this can be wonderful and empowering. There's some wonderful thinkers and people who we can have access to, simply by reading their posts.

A founder's thinking, emotional state, and how they're operating directly affects the choices and business. When they're in their optimal balanced state, social media can be a great resource to learn, connect, and share.

But constant exposure shapes us, as can any form of media, information or culture.

Being grounded, coherent, and led by their values and perspective means social media will most likely support them. However, if a founder is doubting their abilities, comparing themselves to others or struggling with negative thinking, social media may influence them in an unhelpful way.

The key question becomes: "Does this challenge me to grow or does it confirm I can't do something?"

The Stress-Creativity Paradox

I've observed many founders negatively affected by social media use. They get caught in the busyness trap - doing more, looking for more, and running at a stress-oriented pace with no space to think.

Too much screen time leads to reactionary decisions of lower quality. Their state of mind becomes overwhelmed, and their health suffers - poor sleep, constant rushing, less or no exercise.

Stress is not a creative state - it's an action state. It can be helpful in certain contexts, but space and calm is where creativity happens.

This creative space comes from being in a coherent mental and emotional state, built on good sleep, exercise, headspace, and always growing toward meaningful success.

Research confirms this insight. Studies have found that abstaining from social media for about a week reduced stress in both typical and excessive social media users, with the effects being more pronounced in heavy users. https://www.medicalnewstoday.com/articles/social-media-breaks

Boundaries, Not Abandonment

You may not need a complete digital sabbatical like I took.

The best practice is boundaries - time boundaries and intelligent use.

By intelligent use, I mean engaging with social media and great content, but choosing specific times of day when it doesn't interrupt your best work.

Make it a choice rather than a simple reaction to open your phone. Rather than getting caught in an endless scroll, be intentional about your connections and interactions on social media.

I now have new boundaries in place. I look to connect with key people and ideas but keep my usage down to specific times of day. And I protect my best thinking time for business growth and client work, but during downtime, I'll engage in social media in a positive way.

The Consciousness Test

An important point around intentionality is noticing: are you conscious and intentional about your use, or is it a reaction?

Let me give you an example. Instead of coming straight out of a meeting, opening your device and scanning any of the platforms without considering why, it's likely to be a reaction.

However, if you've allocated time in your schedule, say 3pm in the afternoon, to engage in social media and your business community, then your focus is there much like other business practices of time and attention.

Being conscious and deliberate is key.

This aligns with research showing that executives who take digital breaks report that periods of solitude encourage strategic thinking and creative problem-solving. By reducing digital distractions, leaders can focus on what truly matters and lead with purpose. https://blog.thedigitaledgeinc.com/digital-detox-mission-driven-leaders-2025/

Human First in a Digital World

As a founder coach, I begin with who you are, not just what you do. When you reconnect with yourself, everything else can start to shift.

I believe in creating a space where you can slow down and think clearly - away from urgency, noise, or pressure.

The stories we tell about who we are, what's possible, and what we must carry shape how we lead and live.

How you think shapes how you lead. Getting curious about your thinking allows you to choose it, not just follow it.

Clarity of thinking creates momentum and revenue generating decisions.  Growth isn't just about doing more. It's about becoming more connected to who you are, what you value, and how you want to show up.

One of my core strengths is seeing patterns. I notice how people think, feel, and act - and I help them see the deeper structures behind those patterns. This kind of insight makes change possible at a profound level - shifting not just what you do, but who you're becoming.

And sometimes, that starts with simply putting down your phone and looking someone in the eye.

Your Digital Sabbatical

If you're considering your own form of digital sabbatical, start small.

Notice how you feel after 30 minutes on social media versus 30 minutes in a focused conversation.

Pay attention to when you reach for your phone and ask if it's from intention or habit.

Create boundaries that protect your creative thinking time.

Remember that as a founder, your most valuable asset is not your network or your information - it's your clarity of thought and depth of connection.

These are the foundations upon which meaningful success is built.

And in a world that's increasingly digital, your human presence becomes your greatest differentiator.