We have all been there. A long planned trip or vacation where at the last minute, some work thing comes up you have got to address. It always seems to be “a really, super important task” that “just can’t wait” until you return. Sometimes there’s time to do it before you leave, other times you have to take it with you, albeit begrudgingly. These small boundary breakers, while seemingly innocent, can indeed impact on your health.
Said a bit differently, taking a break matters and is good for you and your health. Oh yeah, the people around you might like it, too.
I remember being on vacation years ago when I was notified of a change in deadline for a particular grant application. Knowing how important this was to our team, I decided I had to interrupt my vacation and spend a day knocking this out. There were several problems with this. First, the most obvious, I was not on vacation alone, but with my family, and they already had a pretty good sense that when on vacation you didn’t just stop it to work. Second, I had little to no access to wifi, so even if I wanted to do this work, it required me to hang out a window praying that a signal would come a long and save me. I had a choice to make, and sadly, chose work over my break. While disappointed, my family understood, but I hated the fact that they had to be put in a position to have to.
When we work or focus on any task for an extended period of time, our brain's resources become depleted, leading to a decline in cognitive performance and an increase in stress levels. I love the image of our brain getting tired and begging us to give it a break. Turns out that taking breaks allows our brain to recharge by replenishing its energy stores, improving our mood, and reducing stress. All three of these things are good for us even in the best of times. Copious amounts of research has shown that taking regular breaks can improve our cognitive performance, memory, and creativity, and reduce the risk of burnout and mental exhaustion. Of course, that is assuming we allow ourselves the chance to take that break!
During breaks, we should engage in activities that promote relaxation and stress reduction, such as meditation, exercise, or just getting some time outdoors. These activities can help lower levels of cortisol, which is our stress hormone, and increase the production of endorphins, those amazing feel-good chemicals in our brain, which leads to improved mental health and overall well-being.
Sounds great right? The problem, as I have written about before, is that we are driven to work and that culture just isn’t good for our health. This means that even on vacation, we may feel a tendency to spend a bit too much time thinking about what work we want to be doing instead of the activity or experience right in front of us that we should be doing.
Vacations or well timed breaks are essential for rest and rejuvenation, but to fully appreciate this, we must be good at setting boundaries. Boundaries can help you disconnect from work and fully enjoy your time away. It begins with the simple things, start by communicating with your coworkers and supervisors that you will be unavailable during your vacation time. Let them know how long you will be gone and who they should contact in case of an emergency. Put on an out of office, turn off your work email and notifications on your phone, and resist the urge to check in on work-related matters. When you do feel that pull, grab a book, run outside or embrace something that can get you through that moment.
It can also be helpful to establish personal boundaries, such as limiting screen time and prioritizing activities that promote relaxation and enjoyment. Setting clear boundaries and communicating them effectively can help reduce stress and increase the benefits of taking time off. I mean what’s the point of vacation if you don’t take care of yourself ? Don't be afraid to set and enforce boundaries to ensure you get the most out of your time away.
Before going on spring break with my family this week, I took the time to write today's Substack in advance. By doing so, I got rid of the worry of me having to come up with a new topic while out on vacation. If you're about to head into a much-needed break, I encourage you to take time away and dedicate it solely to yourself. You never know, you might return feeling refreshed and ready to tackle the next big task that's been waiting for you while you were away.
Spot on! May I also add that if you are able to set that boundary, you honor yourself by keeping it! Question the thoughts of guilt you place on yourself or seemingly place by your co-workers who may have intentionally or unintentionally made you think that way. Peace of mind is only one thought away...just like vacation!!!