Why Time Off Is So Good for Your Health

Why don’t more Americans take time off — especially those fortunate enough to have paid vacation?

The gap between earned time off and actual time off reflects a culture of overwork in the United States, says Charlotte Fritz, PhD, an organizational psychologist and faculty member in the psychology department at Portland State University in Oregon who researches the interplay between experiences at and outside of work.

“What we find is high levels of workload, time pressure, and expectations to be available 24/7,” Dr. Fritz says. “That makes it difficult to mentally detach during nonwork time.”

The always-working, no-time-off paradigm is a problem because working longer hours — or never feeling like you’re actually away from work — can be detrimental to your mental and physical health.

How Work and Overwork Affect Your Health

Chronic overwork, stress, and burnout can also lead to less deadly, but still very disruptive, health problems.

“A lot of people have concerns with headaches or back pain related to stress or sitting at a computer all day,” says Rachel Goldman, PhD, a clinical psychologist based in New York City, who is also a clinical assistant professor in the department of psychiatry at NYU Grossman School of Medicine.

Short Breaks Reduce Stress and Boost Productivity

Not everyone, of course, can choose how and when they take a break at work — some people have breaks at set times, with limited options for how to spend them. If this is you, the important thing is to still take those breaks when they come up.

“Your brain can’t focus all the time,” says Christine Carter, PhD, a sociologist and a senior fellow at the Greater Good Science Center at the University of California, Berkeley, whose books include The Sweet Spot: How to Accomplish More by Doing Less. “If you try to force it into the focus mode for too long, it loses its ability to do that.”

When to Take Short Breaks

If you do have the freedom to choose when and how you take breaks, do so wisely.

While you’re at work, look for mental or physical cues that you need a break — like taking longer than usual to write an email, or tension anywhere in your body. “Ask yourself, ‘What do I need right now?’” Dr. Goldman suggests. “The key is to get ahead of stress, to manage it before the stress manages us.”

Dr. Carter, who is also a member of Everyday Health’s Wellness Advisory Board, says that most people can’t focus on a task for more than 90 minutes before their minds start to wander. She suggests taking planned breaks to get refreshed before you hit that breaking point. “Pay attention to your own experience,” says Carter. “Most people notice a real difference after a 10-minute break.”

How to Make the Most of Your Breaks

Two activities that may be especially beneficial during breaks are physical movement (including walking) and meditation, says Wendy Suzuki, PhD, a professor of neural science and psychology in the Center for Neural Science at New York University in New York City.

Time Off During the Week Helps You Rest and Recharge

All of us, in theory, take time off from our jobs during the week — at the end of our workday, and on our days off. But the value of this time off depends, in part, on how well we can separate ourselves from our work.

Your ability to disengage from work, though, likely depends on whether the norms of your workplace support fully detaching when you’re off the clock, as well as on your ability to take your mind off of it.

If this isn’t easy for you, some new boundaries may help, like an automatic “out of office” reply for your work email, and a personal rule that you don’t check it after a certain time, Fritz says. You may also benefit from exercises to develop mindfulness, so that you’re fully engaged in the present moment, both at work and at home.

If you’re working from home, Goldman recommends physically separating yourself from your work environment as much as possible when you’re not working, and developing routines that mimic a more conventional office job.

She also recommends a transition period between your work and personal time, similar to a commute, both before and after work. “Take a break for yourself — practice deep breathing or meditation, or go on a walk.”

Fritz notes that a wide variety of activities outside of work can help you mentally disengage. “For some people it’s meeting up with friends to play soccer, for others it’s visiting a museum or another cultural experience,” she says. You can find an activity that fits best with your preferences and schedule.

Vacations or Extended OOO Help You Maintain Long-Term Mental and Physical Health

“If you take a truly restful vacation, the benefits can last not just weeks, but months,” Carter says.

While most research has focused on vacations involving trips, she says, you may be able to enjoy some of the same benefits from a staycation. “Think about the healthy comfort items that would come with a vacation, and give yourself permission to have those,” Carter suggests. For example, you might sit in your backyard and read with a mocktail, go out to a nice restaurant, or hike a local nature trail that you haven’t visited before.

Whether you’re traveling or staying home during your time off, Dr. Suzuki recommends trying different things to keep your mind active. “Engaging your brain in a new way — that is fantastic for your brain.”

This could mean taking up a short-term project or a long-term hobby, she says, or learning about the history, culture, or nature in your area — or halfway around the world.

• Relatedness This means connecting with other people (for example, a family vacation or BFF’s weekend), connecting with nature, or both.
• Novelty This involves experiencing new things, like a new city or a cooking class.
• Mastery This refers to being immersed in an activity that’s challenging but enjoyable, like hiking a mountain.
• Autonomy This means you have the freedom to do what you want, when you want.
• Escapism This describes the ability to truly disconnect from your usual day-to-day routine.
• Emotional Change This involves experiencing an influx of positive emotions, like awe, joy, and serenity.
• Meaning This refers to a feeling that your vacation provides something really valuable for you, such as helping to strengthen a relationship, or helping you discover a new passion.

Remember that a vacation will be most beneficial if you’re not burnt out when it begins. “There’s a difference between needing it and wanting it,” Goldman says. When people absolutely need a vacation to recover, she says it typically takes them a few days to clear their heads and relax. “If you don’t necessarily need it, you can be more present right away and really enjoy the benefits of time off.”