Holidays are not the time to work. Why is it important to "switch off"?

Today it's easy to stay 'online' even on holiday: the phone and laptop are always at hand, and many of us promise ourselves not to check emails on holiday - but end up doing it anyway. At the same time, the fact of being away from the office does not always eliminate thoughts of unfinished projects or feelings of guilt in front of colleagues.

Source: adapted from The Conversation (Creative Commons licence).

Digital accessibility and "24/7 presence"

It's not uncommon for employees to have an unspoken expectation that they should be available 24/7. This "digital presentism" leads to stress, anxiety and burnout. Putting away work gadgets and forgetting about tasks for a while is a great way to take the pressure off and truly relax.

The right to "switch off"

Some countries are already discussing (or have even passed) laws that give employees the right to be off the phone after hours. But employees already have an effective tool: paid annual leave. However, few people use it 100 per cent. In Australia, for example, people accumulate a total of up to 160 million unused holiday days, with one in five saving up more than four weeks.

What are the benefits of a holiday?

Scientific evidence suggests that a full holiday break on holiday does have a positive impact on health. A 2017 meta-analysis covering 86 studies confirmed: stress and fatigue are reduced during holidays. People on holiday sleep longer, engage in more physical activity and spend less time sitting, which in turn improves overall health. In addition, some studies show that regular breaks have a beneficial effect on the cardiovascular system and can even increase life expectancy.

What kind of holiday should you choose?

A long trip isn't necessarily healthier than a short one. Research suggests that a four-day holiday can be just as effective, whether you stay at home or travel. Our data suggests that the sharpest improvements are seen in those who take a 1-2 week holiday or spend time outdoors (hiking, camping). But almost any holiday format has a positive effect.

5 tips for a successful holiday

1. Sort out your tails: complete important tasks before you leave so you don't have to think about them while on holiday.
2. Change habits: try to minimise 'work' activities like cleaning or sitting at the computer, give your brain a break from routine.
3. Find a "soft" pastime: walks in nature help to reboot as they give you light busyness and space to think.
4. Avoid unnecessary hustle and bustle: you don't want to plan too many moves and potentially conflicting visits - all this only saps your time and energy.
5. Rest more often: it's better to take several short holidays a year than one big one. That way you'll get an energy boost several times, rather than just one.

Research clearly shows: regular quality holidays are important for your health and general well-being. If you haven't had a holiday in a while, it's time to take a break and allow yourself to switch off from work.