When is the last time you took a vacation?
Americans are well known workaholics. While vacation days are designed to take time off and recharge, not everyone utilizes them. According to the U.S. Travel Association, 765 million vacation days have gone unused by Americans. Many claimed they simply forget to use them; they don’t want to use them, or they believe they can’t utilize them because they’re overwhelmed with work or feel like they have too much to get done.
I know how hard it is to pull away.
Last week I took my first fully disconnected vacation in four years. In the past I was infamous at taking a peek at my email or staying up to date on the company’s Slack notifications. However, I knew this time around I didn’t want to be thinking about an upcoming deadline or the next story I was going to write. I simply wanted to enjoy being away. If you are also a chronic email checker while on vacation, I recommend visiting somewhere where cell service is very limited, allowing you to truly unplug.
While it may never seem like the right time, there are plenty of benefits to taking a true vacation. Let’s get into them:
1. They improve your overall health.
WHO research in 2016 found working 55 hours or more a week was associated with a 35% higher risk of a stroke and a 17% higher risk of dying from heart disease than a workweek of 35 to 40 hours. Additionally, for both men and women, the New York Times reported taking a vacation every two years compared to every six will lessen the risk of coronary heart disease or heart attacks.
2. They improve your mental well-being.
A study released by the American Psychological Association concluded time off helps to reduce stress by removing people from the activities and environments they associate with anxiety. Another scientific report highlights that spending at least 120 minutes a week in natural environments — such as parks, woodlands and beaches — is associated with good health and well-being.
My vacation was visiting the Grand Teton and Yellowstone National Parks. I logged over 24 miles in hikes, walked everywhere possible and focused on prioritizing moving my body. While I thought this vacation was more focused on my physical health, I realized my mental health benefitted, too. I didn’t stress over the little things and I didn’t worry what was happening back at the office. I rested next to lakes, observed animals frolicking in fields and was just in awe by all the sights around me.
3. They give you new perspectives.
Often, leaving your office for a few days and returning later can give you the clarity you need to think through a problem, come up with a new idea or simply improve your attitude. Having a renewed mindset can also help boost your creativity and innovative thinking post-vacation.
4. They improve your sleep.
A study conducted by New Zealand Air asked participants on vacation to wear a wrist device that would monitor their quality of sleep starting three days before a vacation until three days after their return. They also kept a sleep diary and were measured for reaction times before, during and after their trip.
Researchers found that after two to three days of vacation, the participants averaged an hour more of good quality sleep and experienced an 80% improvement in their reaction times. When they returned home, they were still sleeping close to an hour more, and their reaction time was 30% to 40% higher than before the trip.
5. They help improve your culture.
When you model the act of taking time off without distraction — and respecting employees’ out-of-office status by not sending communications to them while they are away — you encourage others to do the same. This will in turn create a positive workplace culture that empowers your employees to role model this behavior. Additionally, not constantly checking in with your team helps them know you trust them to make decisions.
On average, 52% of employees with paid leave have worked during their time off. Their heavy workloads, fear of being seen as replaceable, unsupportive workplace culture and inability to disconnect all keep them from taking a break and lead to them burning out. With one in four adults in the U.S. experiencing a mental health challenge, now is the time for you to lead by example and create a workplace culture that invests in paid time off and encourages employees to take it, distraction-free.
