The CAFE Espresso, February 27, 2023
“How to Spring Break”
Renee Gutiérrez
THE BASICS. In the United States, we live in a culture that values work over health or leisure or family. We’ve dropped to taking an average of just 17 vacation days a year as of 2018, leaving 768 million days of unused leave in 2019. Yet studies show that vacations can increase our quality of life more than almost anything else except our spirituality—more than good health, money, family, or work.
But we know that productivity is a function not only of how long we work, but also of how long we don’t work. Research shows how much we need time off. For example, in WWII, the government tried to raise productivity with seven-day schedules, in long shifts. Productivity declined. But cutting back to six, 10-hour days a week caused an increase in productivity. This might explain some of the burnout we’re seeing as a COVID-enduring culture. Burnout is a result of the psychological strain of coping with continuous stressors over the long haul. Its documented result is exhaustion, both physical and mental. We are ‘out of copes,’ and have used up our reserves.
WHERE TO BEGIN? Plan a respite from work and take refuge in leisure to break the stress cycle. You can deliberately build back those mental and physical reserves with rest, time with family, and leisure activities. Research shows that leisure, self-confidence, physical activity, and purpose attenuate stress. They increase serenity, self-esteem, creativity, and self-expression which help calm our biochemical alarm signal to continued stress.
WHAT TO TRY. Shift how we spend our time, especially over Spring Break—or any time off, as many of us continue to work and teach graduate classes over break. Science recommends brief “mental vacations” for those of us who either don’t get a full week away, and/or who can’t travel. Here are a few suggestions:
- Read a book in bed.
- Remind yourself of why you became a teacher, reread notes or cards from students, think about how you have helped others.
- Set aside time every day for a favorite hobby.
- Visualize relaxation—spend 10 minutes imagining your beach, mountain, and think of releasing tension from head to toe.
- Look out a window and SEE what’s there. Watch people/cars/birds.
- Listen to a relaxation playlist.
- Take a walk…and see/feel/listen to what’s there.
What if you really must work? Schedule alternate times of work and rest. If you read the CAFE “Now Brewing,” you know that we are big fans of the pomodoro, focused 90-minute sessions of work. I might schedule one or two cycles a day (totaling 3 hours of work), and then plan on enjoying a daily mental vacation or time for other restorative activities. Because I have put in focused work, I feel good about walking away, knowing that I will return to work after I rest. Ask yourself: What can I do next week to change my schedule or work pattern to help recharge my energy?
If you have three minutes, watch this video from behavioral economist Dr. Dan Ariely. He describes how to derive the maximum joy from travel.
Each person deserves a day away in which no problems are confronted, no solutions searched for. Each of us needs to withdraw from the cares which will not withdraw from us.”
― Maya Angelou, Wouldn't Take Nothing for My Journey Now