in Health
The importance of downtime in our always-on culture
While technology certainly has its benefits, there’s no denying that the ability to access work and be reachable from virtually anywhere has led to a toxic always-on culture. What is an “always-on” culture, you ask? There isn’t a dictionary definition of always-on culture, but it essentially describes the pressure to always be, well, online (or available).
Digital devices and connectivity make it possible for us to work anytime, anywhere. Technology allows us to continue to work while we stay safe at home amidst a pandemic. However, the downside is that it is hard to draw a clear line between work and home life.
Whether you work from home or in an office, working hours don’t necessarily mean much nowadays. Not when you have a smartphone in your hand, a laptop within reach, or an employer who doesn’t understand boundaries. If you’re in an always-on work environment for too long, you might even forget what those boundaries are. This Pacific Prime UK article discusses the importance of downtime and how you can get more out of it.
Why your brain needs more downtime
Downtime plays a fundamental role in work-life balance and productivity in the workplace. Even though our brains never actually stop working, the way they work differs depending on what we’re doing. The difference between work and downtime is easier to understand if you look at the brain from a neuroscience perspective, particularly when it comes to stress.
Tight deadlines and working under pressure cause our brains to go into a sympathetic state. At work, many of us are in a constant state of hyperarousal. While the fight or flight response we experience in this state can be motivating, it can also be harmful if it’s too intense or happens too often. Continuously activating the sympathetic state, or being under lots of stress, can wear out the organs and result in long-term health issues.
By conditioning our bodies to react to work with stress hormones, we make it harder to change the response and relax.
How to tell if you’re in a sympathetic state
To determine if you’re in a state of hyperarousal, begin by observing your body language. Somatic symptoms for sympathetic activity include:
- Increase in heart rate
- Tension (especially in the shoulders, neck, chest, diaphragm, and upper back area)
- Breathing frequency (especially shorter or quicker)
- Fist clenching
Conversely, the parasympathetic state is when our bodies rest and digest, and chemicals like serotonin and dopamine allow our minds to recharge.
When stress turns to burnout
If our brains and bodies signal that it’s time to take a break and we don’t listen, burnout is likely to happen. Whether we choose to ignore the signs or don’t even know what they are, our bodies and brains can only take so much before they say enough is enough and shut down to protect us. People who experience burnout cannot function properly. They do not experience fulfilment at work or feel like they have a purpose. Eventually, they end up reaching a level of exhaustion that demands rest.
Have you ever wondered why your brain needs sleep? Our brains cannot run without sleep in the same way a car cannot run without gas. Lack of sleep is one of the many effects of an always-on culture, and a reason why downtime is crucial.
How to switch from work to relax mode
Despite always working, different types of breaks do different things to the brain. That means the brain can differentiate between taking a break from work, breaks for creativity, and sleep. It basically comes down to the amount of effort required. That’s why leaving the office to see to your personal responsibilities doesn’t actually allow your brain to rest.
A real break is void of any responsibility. While you can spend downtime in any way you like, you’ll get the most out of it by engaging in activities that fulfil you on an emotional level. Reconsider turning on Netflix to fill your free time and avoid obsessive thoughts about work. Instead, disconnect from work with activities that provide active recovery for your brain. You can go on walks, have dance breaks, grab your art supplies, or do whatever feels good – and do it regularly.
If you’re having trouble switching between work and relax mode, it can be helpful to establish a closing ritual. Ending the workday in the same way every day can help rewrite your habits. Clean up your workspace, create a to-do list, write a gratitude list, or do anything else that prepares you to leave work and start relaxing. Meditation is another powerful tool, especially if you continue to think about work when you shouldn’t.
However you choose to recover from the workday, know that taking time to properly unwind will help you live a more balanced, more productive, and overall healthier life.
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Jantra curates and reports on the results of Pacific Prime’s monthly newsletters, as well as manages Pacific Prime’s Deputy Global CEO’s LinkedIn posts. Complemented by her background in business writing, Jantra’s passion for health, insurance, and employee benefits helps her create engaging content - no matter how complex the subject is.
Growing up as a third-culture kid has given her a multicultural perspective that helps her relate to expats and their families while 8 years of working remotely have given her unique insight into hybrid work arrangements and enthusiasm for employee benefits.
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