Taking a Break - The Importance of Downtime and Holidays

I have just returned from a holiday in Shetland, which has got me thinking about the importance of downtime. Reflecting on the rugged landscapes and rich history I experienced reminds me that these breaks are more than just pleasant diversions—they are essential for our well-being and productivity.

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The Alarming Trend of Unused Leave

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You might be surprised to learn that many workers do not use all their annual leave. A study by Glassdoor found that the average UK employee only uses 77% of their annual leave entitlement (Glassdoor, 2020). Many of you leave valuable rest time on the table, potentially impacting your health and job performance.

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The Benefits of Taking Time Off

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The benefits of taking holidays are well-documented. A study published in the Journal of Happiness Studies found that vacations can increase life satisfaction and decrease burnout (de Bloom et al., 2017). Specifically, the researchers noted that employees reported feeling more energised and experiencing less exhaustion upon returning to work after a holiday.

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However, it's not just about feeling good—there are tangible health benefits too. A long-term study published in Psychosomatic Medicine found that men who didn't have vacations for five consecutive years were 30% more likely to suffer heart attacks compared to those who took a minimum of one week off each year (Gump & Matthews, 2000). For women, the news is equally compelling: a study in the Wisconsin Medical Journal reported that women who took vacations less than once every two years were more likely to suffer from depression and increased stress than women who took vacations twice a year (Chikani et al., 2005).

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The Impact on Productivity

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You might worry that taking time off will negatively impact your work, but research suggests the opposite. A study by the Boston Consulting Group found that high-level professionals who took regular time off were significantly more productive than those who spent more time working (Perlow & Porter, 2009). The study reported that professionals who took predictable time off experienced improved communication with their teams, increased job satisfaction, and were likelier to stay with the company long-term.

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The Power of Short Breaks

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While my Shetland holiday was longer, it's worth noting that even short breaks throughout the workday can have significant benefits. A study published in the journal Cognition found that short-term diversions from a task can noticeably improve one's ability to focus on a task for extended periods (Ariga & Lleras, 2011). The researchers suggested that even a 5-minute break every hour could increase productivity.

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Moreover, a study by the Draugiem Group found that the most productive employees worked for 52 minutes and then took a 17-minute break (Evans, 2014). This rhythm allowed them to be 100% dedicated to the task when working and fully disengage during breaks, leading to higher overall productivity.

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The Challenge of Disconnecting

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Despite these benefits, many of you need help to disconnect from work during your time off. A survey by the Chartered Management Institute found that 69% of UK managers reported being contacted by their workplace while on holiday (CMI, 2019). This constant connection can negate many of the benefits of taking time off.

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Looking back on my Shetland holiday, I am reminded of the importance of fully disconnecting. The stunning views and peaceful moments captured in those images represent more than just pleasant memories—they're a testimony to the rejuvenating power of stepping away from our daily routines.

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Strategies for Effective Downtime

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How can you make the most of your downtime? Here are a few evidence-based strategies:

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1. Plan regular breaks - Research shows that planning your holidays increases the likelihood that you'll actually take them (de Bloom et al., 2014).

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2. Disconnect fully - Try to avoid checking work emails or taking work calls during your time off. A study in the Academy of Management Journal found that employees who disconnected from work during off-hours experienced lower burnout and higher job satisfaction (Park et al., 2020).

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3. Engage in activities you enjoy - A study in the Annals of Tourism Research found that engaging in enjoyable activities during holidays led to higher recovery levels(Chen & Petrick, 2013).

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4. Take short breaks throughout the day - Remember the 52-17 rule mentioned earlier? Try incorporating regular short breaks into your workday.

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5. Use all your annual leave - Given the statistics on unused leave, make a conscious effort to use all the time off you're entitled to.

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Reflecting on my Shetland holiday and the wealth of research on this topic, it's clear that taking time off isn't just an extravagance—it's essential for our health, well-being, and productivity. Whether it's a two-week holiday exploring a new destination or a 15-minute break during your workday, every moment of downtime is an investment in yourself.

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So, the next time you're hesitating about booking that holiday or stepping away from your desk for a short break, remember: you're not just recharging your batteries. You're potentially improving your health, boosting your productivity, and extending your life. After all, life's too short to spend it all at work.

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Have a good week.

Take care

Nicola

P.S. Don't miss my upcoming masterclass, "Navigating Difficult Conversations with Emotional Intelligence," on June 25th at 1 PM. In just 30 minutes, learn how to transform challenging workplace discussions into opportunities for growth and positive change. See the events for the registration link.