Should You Leave Your VPN On 24/7? An Expert’s Honest Answer

I’ve spent the better part of my career deep in the world of network security, setting up secure systems and teaching folks how to guard their personal data. And you know, one question pops up more than any other: “Should I just leave my VPN on all the time?” It’s a fantastic question, and honestly, the answer isn’t a simple yes or no. It really boils down to what you’re doing online and what level of privacy you’re comfortable with.

My goal here is to cut through the marketing hype and have a real conversation about this. We’ll dig into what a VPN actually does, when it’s absolutely essential, and when you might want to flick it off. Think of this as a chat with a tech-savvy friend who just wants you to be safe and smart online.

First Off, What’s a VPN Actually Doing?

Before we can figure out when to use one, we need to get what it is. A Virtual Private Network (VPN) basically creates a secure, encrypted tunnel for all your internet traffic.

Here’s an analogy I like: Imagine your internet activity is a postcard. Without a VPN, anyone who handles it—the post office, the mail carrier—can read what you wrote. With a VPN, you’re putting that postcard inside a locked, steel briefcase. That briefcase is then handed to an armored truck (the VPN server) which takes it to a secure facility before it’s finally delivered. No one along the way can peek inside.

The Magic of Encryption

That “locked briefcase” is something called encryption. Reputable VPNs use a standard known as AES-256. To put it simply, this is military-grade stuff. It’s the same level of security that governments and banks use to protect their most vital secrets. Trying to crack AES-256 with today’s computers is practically impossible; it would take the fastest supercomputers billions of years. This is why the type of encryption a VPN uses is the bedrock of its security.

The Role of Tunneling Protocols

The “armored truck” in our story is the tunneling protocol. This is what builds the secure connection between your phone or laptop and the VPN server. You’ll usually see a few options in your VPN app’s settings, and each has its own personality:

• OpenVPN: For a long time, this was the undisputed king. It’s open-source, which is a huge plus because it means security experts from all over the world have picked it apart looking for weaknesses. Think of it as the reliable, trusted workhorse. It’s a great all-around choice for security and stability.
• WireGuard: This is the newer, faster protocol that’s taking the world by storm. Its code is much simpler than OpenVPN’s, making it easier to audit and, more importantly for you, making it incredibly fast. If you’re into streaming, gaming, or downloading, WireGuard is often the best choice for a smooth experience without sacrificing security.
• IKEv2/IPsec: This one is the champion of stability, especially for mobile devices. Its greatest strength is reconnecting in a flash. If you’re walking down the street and your phone jumps from a Wi-Fi network to your cellular data, IKEv2 ensures the secure connection is re-established almost instantly, preventing any data leaks.

The Case for Keeping Your VPN On 24/7

Okay, now that we’ve got the techy stuff out of the way, let’s talk about when an “always-on” approach makes a ton of sense. For anyone who puts a high value on privacy, the benefits are pretty clear.

Your Shield on Public Wi-Fi

This is the big one. The number one, non-negotiable reason to use a VPN. Public Wi-Fi—in coffee shops, airports, hotels, you name it—is a hacker’s playground. I once helped a small business owner who had his entire email account compromised while working in an airport lounge. An attacker on the same network created a fake Wi-Fi hotspot with a name almost identical to the official one. The moment he connected, the attacker saw everything.

If his VPN had been on, all the attacker would’ve captured was a bunch of scrambled, useless code. This isn’t some high-tech, movie-plot threat; the tools to do this are easy to find. So here’s your first rule: if you’re on a network you don’t own and control, your VPN should be on. No exceptions.

Quick Win: Your mission today? Turn on your VPN every single time you connect to Wi-Fi that isn’t your own trusted home network. That’s it. You’ve just massively upgraded your security on the go.

Keeping Your ISP Out of Your Business

Your Internet Service Provider (ISP)—like Comcast, AT&T, or Verizon—sees every website you visit. In some countries, including the US, they are legally allowed to collect and sell this browsing history to advertisers. A VPN blinds them. When it’s on, all your ISP sees is that you’re connected to a single, encrypted server. They can’t see where you go from there. It’s a powerful way to reclaim your digital privacy.

Dodging Bandwidth Throttling

Ever notice your internet slows to a crawl at night when you’re trying to stream a movie? Some ISPs intentionally slow down, or “throttle,” specific activities like video streaming or file sharing to manage their network traffic. Since a VPN encrypts your data, your ISP can’t tell if you’re streaming, gaming, or just browsing. This can often help you bypass that throttling and get the speeds you’re actually paying for. I’ve seen it myself—a stuttering sports stream suddenly becomes crystal clear the moment I connect to a VPN.

Securely Accessing Your Stuff from Anywhere

A VPN lets you connect to servers all over the world, making it look like you’re browsing from that country. This is a lifesaver when you’re traveling. I was abroad once and couldn’t log into my bank account because they flagged the foreign login as suspicious. I just connected to a VPN server back in my home state, and poof—problem solved. I got in securely without any hassle. This is also how people access streaming content from other regions, but be aware that it often violates the streaming service’s terms of use, and they actively try to block it.

Okay, So When Can I Turn It Off?

An always-on VPN isn’t always practical. There are a few times when it’s perfectly fine—and sometimes necessary—to disable it for a bit.

Speed-Critical Online Gaming

When you’re playing a fast-paced online game, every millisecond of delay (or “ping”) matters. A VPN adds an extra stop for your data, which always adds a little bit of latency. For competitive gaming, that extra 20-50 milliseconds can be the difference between winning and losing. For those sessions, you might want to turn it off.

Using Local Network Devices

Ever tried to print to your wireless printer and found your computer can’t see it? A VPN is often the culprit. It routes all your traffic out to the internet, which can make your device blind to other things on your local home network, like a printer or a media server.

Good to know: Many top-tier VPNs have a feature called “split tunneling” to fix this. In your VPN app’s settings, look for a feature called ‘Split Tunneling’ or ‘Bypasser.’ Here, you can literally add apps (like your banking app or your printer’s software) to an ‘exception’ list so they don’t use the VPN. It’s super useful.

When Banking Sites Get Spooked

Sometimes, even with the travel trick I mentioned, banks and services like PayPal can get nervous. If you log in from New York one day and a server in Switzerland the next, their fraud detection systems might lock your account. For these sites, it’s best to connect to a VPN server in your own city or state. If you still have issues, you may need to quickly disable the VPN to finish your transaction.

Choosing the Right VPN (This Part is CRITICAL)

Let’s be real: the effectiveness of a VPN comes down to the provider you choose. This is one area where you absolutely get what you pay for.

The Huge Risk of “Free” VPNs

Running a global network of secure servers costs a lot of money. If a service is free, you are the product. They are almost certainly logging your activity and selling your data to advertisers, which completely defeats the purpose of using a VPN. Worse, many free VPNs are loaded with malware or use laughably weak encryption. Please, for your own safety, avoid them.

So, what should you expect to pay for a good one? A reputable VPN service will typically run you between $3 and $12 a month. The catch? You almost always have to pay for a year or two upfront to get that low monthly rate. A month-to-month plan might be closer to $13. Anything more is probably overkill, and honestly, anything much less than that $3-5 range starts to feel a bit suspicious.

The Pro’s Checklist for a VPN

When I’m vetting a VPN, I have a non-negotiable checklist. You should too:

• A Real No-Logs Policy (with Proof!): This is the most important thing. The provider must promise not to store any logs of your activity. But don’t just take their word for it. On their website, look for a link to an independent audit report from a major cybersecurity firm like PwC, Deloitte, or Cure53. If they claim they’ve been audited but won’t show you the report, be skeptical.
• Safe Jurisdiction: Where the company is based matters. I’d recommend providers based in privacy-friendly places like Panama, the British Virgin Islands, or Switzerland, which don’t have laws forcing companies to store user data.
• A Working Kill Switch: This is your safety net. If the VPN connection ever drops, the kill switch instantly cuts your internet access. This prevents your real location and data from being accidentally exposed.
• DNS Leak Protection: A good VPN forces all of your internet requests through its own secure, encrypted system. This feature prevents any of your activity from “leaking” out and being seen by your ISP.

So, Which VPNs Are Actually Good?

While I can’t tell you the single ‘best’ one for you, a few providers consistently come up in professional circles for their solid performance and policies. Names like ExpressVPN, NordVPN, and Surfshark are often on that list because they tick all the boxes above: strong no-log policies, great speeds, and user-friendly apps. I’d suggest starting your research there.

A Final Word: What a VPN Can’t Do

It’s really important to have realistic expectations. A VPN is a powerful privacy tool, but it’s not an invisibility cloak.

It will not protect you from malware or viruses if you download a shady file. You still need good antivirus software. It also will not protect you from phishing attacks if you’re tricked into giving your password away on a fake website. And it doesn’t make you completely anonymous online; it just makes you much, much harder to track.

And let me be crystal clear: using a VPN for privacy is smart. Using it to hide illegal activity is not. It doesn’t make you untouchable.

My Recommendation: A Balanced Approach

So, we’re back to the big question. Based on my experience, my advice is this: for the best security and privacy, you should aim to have your VPN on as much as you possibly can.

Personally, I keep my VPN running about 90% of the time on my laptop and 100% of the time on my phone. The only times I turn it off are for those very specific tasks, like competitive gaming. The peace of mind I get from knowing my connection is always encrypted, especially when I’m not at home, is totally worth it.

The best way to start is by building the habit. Get a good VPN, turn it on every time you use public Wi-Fi, and then try leaving it on at home for a week. You’ll probably find that for almost everything you do, it just works quietly in the background, giving you a powerful layer of protection for your digital life.

Inspirational Gallery

Kill Switch: This feature is your ultimate safety net. If your VPN connection drops unexpectedly, the Kill Switch immediately blocks all internet traffic, preventing your real IP address from being exposed. It’s essential for privacy-critical tasks.

Split Tunneling: This lets you choose which apps use the VPN and which connect directly. For example, you can route your browser through the VPN for secure surfing while letting your online game connect normally for lower latency. It’s all about flexible control.

Did you know? Cybersecurity firm Norton reports that 40% of consumers have fallen victim to cybercrime while using public Wi-Fi. A VPN encrypts your connection, making you a much harder target for data thieves lurking on these unsecured networks.

Will a VPN dramatically slow down my internet connection?

It’s the million-dollar question. While any VPN will introduce some latency due to the encryption process and the distance to the server, the impact is often minimal with premium services. The key is the protocol. Older protocols can be sluggish, but modern options like WireGuard—used by providers like NordVPN (as NordLynx) and Mullvad—are built for speed. For the fastest experience, connect to a server physically close to you. The slowdown is often negligible for browsing and streaming, but might be noticeable in competitive online gaming.

Keeping your VPN on 24/7 is great for privacy, but there are times when you’ll want to switch it off temporarily:

• When accessing online banking, as some banks block known VPN IP addresses for security reasons.
• For certain streaming services or online stores that require your real geographical location to function.
• When troubleshooting your home network to rule out the VPN as the source of a problem.
• To achieve the absolute lowest ping for high-stakes online gaming.

The crucial detail: Many VPNs claim a “no-logs policy,” but the gold standard is an independently audited policy. This means a reputable third-party firm has verified that the provider, like ExpressVPN or ProtonVPN, truly doesn’t store records of your online activity. Don’t just take their word for it; look for the audit report.

Think of a VPN not just as a security shield, but as a passport to a global internet. Suddenly, you’re not limited to your local library of content. With a single click, you can be ‘in’ London to catch up on a BBC series, ‘in’ Tokyo to explore a Japan-exclusive streaming catalog, or ‘in’ another US state to watch a sports game that’s blacked out in your region. It transforms the web from a space defined by borders into a truly worldwide experience.

The WireGuard protocol is built with only 4,000 lines of code, a tiny fraction of the hundreds of thousands used in older protocols like OpenVPN.

What does this mean for you? A smaller codebase is far easier for security experts to audit, drastically reducing the chances of hidden vulnerabilities. This lean design also translates to blazing-fast connection speeds and improved battery life on your mobile devices, making it the top choice for modern VPNs that prioritize both security and performance.

• Dramatically reduced buffering on HD video streams.
• A more responsive and faster browsing experience.
• Lower latency when connecting to services.

The secret? Don’t always trust the ‘Quick Connect’ feature. Manually selecting a VPN server in a city that is physically closer to your actual location almost always results in better performance than connecting to a server on the other side of the country or world.

The lure of a free VPN is powerful, but it often comes with a hidden price. Before you click download, be aware of the common trade-offs:

• Your data is the product: Many free services monitor and sell your browsing habits to data brokers and advertisers.
• Performance limitations: Expect slow speeds, restrictive data caps, and a very limited choice of servers.
• Security risks: Some free VPN apps have been caught bundling malware or using weak encryption, defeating the entire purpose.

Beyond the technical specs, the design of the VPN app itself plays a huge role in your daily security. A clean, intuitive interface encourages you to use it consistently. If finding the right server or enabling a feature is a chore, you’re less likely to bother. Providers like TunnelBear, with its simple map and animated bears, prove that powerful privacy tools don’t need to be complex or intimidating to use.