Whether it’s the Thanksgiving holiday weekend in the United States or a regular two-day weekend, chances are you try to fit in a few work hours over the weekend catching up on projects or reading email.
And while you think you’re being more productive, it’s likely you’re not.
According to a Business Roundtable report, employees working 60-hour weeks for two months caused an actual decrease in productivity.
Workers weren’t any more productive working the longer hours than they would have been if they only worked forty-hour weeks in the first place.
No matter if you’re enjoying a long Thanksgiving weekend or taking Saturday and Sunday off, put your work tasks aside.
Separate your work life from your personal life with the research-backed tips in this infographic from NetCredit.
Or if you prefer, read the text version.
Infographic courtesy of: NetCredit via Creative Commons Attribution-Share Alike 4.0 International License.
14 Reasons to Disconnect Over the Weekend
Taking time off is healthy for your body, mind, and relationships—yet the average American takes only half of their earned vacation time.
Here’s a look at precisely why making the most of your weekends is important, and how to do it.
- Taking time off makes you more productive.
A report from the Business Roundtable showed that: Working 60-hour weeks for 2 months causes a decrease in productivity equivalent to having just worked 40-hour weeks in the first place. - Your mind has work to do when it’s not working.
Research has shown that: The human brain has important processing to do during ‘wakeful rest,’ which may improve memory and problem solving. - Resting properly can help you love your job.
Researchers compelled a group of workaholics to take a regular break. The employees reported greater job satisfaction and work/life balance, and were more likely to stay with their company long-term. - Your performance ratings will improve.
According to an internal study by Ernst & Young: Every additional 10 hours of vacation improves employees’ year-end performance rating by 8 percent. - Sitting too much can be fatal.
A twelve-year study by The Women’s Health Initiative indicated a reduced lifespan for women who spent longer periods sitting down. - A vacation is a temporary solution.
We need to rest, but studies have shown that the benefits of a vacation can fade within 2-4 weeks—suggesting the importance of a regular weekend top-up. - Overtime can make you depressed.
Regardless of chronic physical disease, smoking, alcohol use, job strain, and work-related social support, long hours can double the chances of a major depressive episode. - A change of scene makes you more creative.
Spending time in a different culture can improve associative and idea-generating skills, according to a study by the US National Library of Medicine. - Relaxing is good for business.
Job stress costs American business around $382 billion per year through illness, absenteeism and reduced productivity. - Work is the number one cause of sleep loss.
Adults working multiple jobs are 61 percent more likely to sleep less than 6 hours—which can lead to obesity, high blood pressure, and diabetes. - Extra working days mean extra stress.
One study showed that levels of cortisol—a hormone associated with stress—raise dramatically more after waking up on a working day than on a rest day. - Heavy computer use leads to eyestrain—and worse.
A Japanese study has found a connection between the temporary eyestrain that computer work can cause, and the development of glaucoma, which can lead to blindness. - Working long hours causes cardiovascular problems.
A study of 195 men aged 30-69 showed that working 11 hours or more can double the chance of a heart attack. - Stress from work alienates your relationships.
A psychological study showed that spouses who were stressed from work were less close, less comfortable with dependence and more anxious in their relationships.
Ten Ways to Disconnect from Work
- Switch off during the weekend.
Keep a separate work and personal phone, and let your employers know that you won’t be using it over the weekend. Keep it in a drawer so you’re not tempted to check it. - Find a place you can escape to.
If there’s a cafe or park where you enjoy spending time with your family, make it a regular date to go there each Sunday. - Keep a to-do list.
Rather than attending to tasks as they occur to you, add them to a list so you know you can take care of them as soon as you’re back in the office. - Make your weekend fun.
It’s easy to get drawn into work tasks if you sit around the house bored at the weekends. Swim, visit a museum or go for a long walk to nurture your weekend mood. - Meditate.
Mindfulness meditation can help you live in the moment—and may even improve your powers of concentration. Try 10 minutes of Headspace. - Focus on L’art de vivre.
Enjoy the ‘art of living’—good bread and fresh flowers can help mark a line between your professional and personal time. - Delegate while at work.
If your job is repeatedly requiring you to work overtime, it’s time to split the workload. Identify the jobs you don’t enjoy or are less good at and train up your direct report or junior staff. - Find a hobby.
Find something to put your energy into that will keep your mind off work. You could even meet new people, get fit or build new skills by doing so. - Keep a separate work zone at home.
If you work from home, arrange your home to ensure work and family areas don’t overlap. Use a separate room, and hide away laptops and documents out of sight. - Turn your notifications off.
Switching off your smartphone alerts can reduce stress—a technique scientifically researched by the British Psychological Society.
Working through the weekend is both unhealthy and counter-productive. Listen to the science, and make the most of your time when Friday comes around.
