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The second principle of taking scientific breaks is that there must be formal breaks, and make sure it’s a real rest, which is not going home to do chores is not considered a break or rest. Currently, companies generally provide employees with annual leave, which should be used for leisure activities rather than housework. However, the restorative effects of a vacation are limited.

Firstly, the longer the vacation, the better. Studies have shown that 1-2 weeks of vacation can achieve maximum effect, and taking more time off does not yield additional benefits. Additionally, research indicates that employees who return from a good vacation feel more energized and engaged at work, but the positive effects of the vacation typically last no longer than a month.

Therefore, the most important rest strategy is not taking a long vacation, but rather learning how to rest during regular periods. Typically, people work a five-day workweek with weekends off. However, adults know that weekends are usually spent raising children and doing housework, which can be more tiring than going to work. Some suggest that a more reasonable approach would be to work four days a week and take three days off, which would ensure at least one or two days of rest.

Currently, the UK is conducting an experiment with a four-day workweek [1]. Seventy companies are participating, including education, banking, medical care, telecommunications, construction, animation studios, hotels and restaurants. The model being tested in this experiment is called “100:80:100™”, which means that employees only work 80% of the time a week but still receive 100% of their salary while maintaining at least 100% of their original productivity.

Can people complete 100% of their work in 80% of the time? The final results of the experiment have yet to be determined, but early data suggests that it is working well. For instance, a woman who works as a cleaner in a hotel and is a mother of two children now has more time to spend with her children by working only four days a week. There is also a company manager who enjoys exercising and playing football, and now has more time to train. The current results indicate that their work effectiveness has not decreased.

Another important criterion is to take short breaks during the eight or nine hours spent at work each day. Research shows that short breaks in the workplace can improve employees’ mood and work energy.

Therefore, in the middle of each workday, one should schedule time to chat with colleagues, go for a walk, do small exercises, and consciously rest.

Actions for The Importance of Rest: Strategies for Achieving a Healthy Work-Life Balance

1. Establish a clear boundary between work and rest by practicing psychological detachment during periods of rest.

2. Implement simple habits like wearing formal attire during working hours, using a dedicated laptop for work, and refraining from responding to work calls and messages outside of working hours to create a sense of ritual and separate work and rest areas.

3. Consider having a designated workspace to increase focus and efficiency.

4. Take advantage of annual leave for leisure activities rather than housework.

5. Learn how to rest during regular periods by considering alternative work schedules, such as a four-day workweek.

6. Take short breaks during the workday to improve mood and work energy.

Reference: [1] https://www.4dayweek.com/news-posts/uk-four-day-week-pilot-begin