Home 9 Uncategorized 9 What Doing Nothing Can Do for You

What Doing Nothing Can Do for You

Aug 1, 2021 | Uncategorized

It’s no secret- American culture prides itself on productivity. But a trend of putting in more hours and taking less time off has workers less productive and more burned out than ever. In many ways, the busyness of schedules has become a badge of honor. A packed calendar and a mile-long to-do list seem to signal that meaningful work is underway, and the person behind the work is critical to the cause, hence the hectic schedule.

The No-Vacation Nation

American society is so vacation-averse that the Center for Economic and Policy Research has even dubbed the US “No Vacation Nation.” When Americans finally give themselves a break, it is only a pause before turning back to the grindstone. Recent research found 55% of American workers did not use all of their paid vacation time! Even when they are away from work, employees don’t unplug, with 41% of people checking in at work while off the clock. 

Taking Time Off Is Essential for Well-Being

While much of the workforce is willing to sacrifice their well-deserved time off in service to their jobs, their sacrifice isn’t doing any favors. Surrendering vacation days doesn’t benefit your employer; you’re actually less productive and creative. It doesn’t improve your health; you become prone to stress, mental health problems, and an increased risk of chronic health problems. Rest isn’t a luxury to be earned. It’s a necessary part of caring for your health and well-being.

Take Time Off for Your Health

Your health suffers without sufficient leisure time, so don’t wait until you’re at the brink of burnout before taking a break! The constant pressure to always be available and on-call compounds stress, raising cortisol and adrenaline levels – also known as the fight or flight response. This evolutionary trait enables you to respond to immediate, short-term threats. But when heightened stress levels become the norm, a slew of health problems like high cholesterol, high blood pressure (hypertension), and high blood sugar can follow.

Chronic stress is associated with an increased risk of heart disease, stroke, and type 2 diabetes. Research by WHO found working 55+ hours/week increases your risk of stroke by 35% and increases your risk of dying from heart disease by 17%, compared to a 35-40 hour workweek. Exposure to chronic stress can alter your brain structure, causing memory problems and increasing your likelihood of developing mental illness. Your brain can’t repair itself if it’s always under pressure, so when your job becomes demanding, or workplace friction starts spilling into your off-hours, take a step back from the stress by giving yourself a break!

Take Time Off to Get Out of Your Comfort Zone

When you schedule time off, consider traveling further than your couch. A study conducted by the APA found vacations help reduce stress by removing people from the environments and activities associated with stress. As the saying goes, “out of sight, out of mind,” you’ll be less tempted to check work emails when you’re away from your regular environment! Leisure activities that bring you close to nature, like camping or hiking, are natural antidotes to stress. Spending two hours each week in nature is linked to increased happiness, well-being, and life satisfaction. A bonus benefit is a complete disconnection from work- you can’t check emails if you don’t have cell phone service! Dive into environmental well-being and discover why nature is a key component to physical and mental well-being with environmental activist Leslie Berckes.

Listen to Related Podcast: Find Your Roots: Exploring Environmental Wellness: Being aware and noticing what is going on in the natural world is one way to enhance overall well-being. Leslie Berckes shares her passion for being a voice for the voiceless through her work with Trees Forever and helps us explore the many ways someone can interact with the natural world to boost physical and emotional well-being. 

Take Time Off for Your Creativity and Imagination

Resting improves your capacity to learn. In the age of technology, information, entertainment, and distractions bombard our brains, constantly competing for our attention. Giving your brain downtime without external stimulation, like watching tv or scrolling social media, allows your mind to wander into the imagination. Giving your brain free rein to wander induces a state of mind that is prime for creative problem-solving and new ideas.

Take Time Off for Productivity

By doing less, you can accomplish more. When work hours stack up and burnout looms, your capacity to focus and produce quality work wanes. If a solution is out of sight, forcing your brain to problem solve isn’t the most effective, easy, or pleasant thing to do. Removing yourself from the problem gives your brain a pause and the opportunity to present a solution when it arises instead of fretting over and forcing it. Taking a break and immersing yourself in something unrelated, like showering or going for a walk, stimulates unconscious thought processes. These processes work in the brain’s background and make connections between memories, thoughts, and ideas. Because you’re unaware of these processes, your brain is freed from your conscious redirected focus that can smother creativity. It turns out going for a walk outside can be more productive than working through lunch!

Relaxing is an Investment in Your Health and Well-Being

Doing nothing has negative connotations in our culture, and taking time for leisure can feel irresponsible or wasteful. It’s common to feel guilty for not being productive enough! The distractions and multitasking we’ve become accustomed to as a society fuels a cycle of burnout. Staying on the go rewires the brain and sets our default to busy, making it harder to stop and relax. For many of us, busy is our comfort place because it’s our conditioned default. But relaxing and taking time away from work is like a tune-up for your brain. Equating relaxing with unproductivity is a shortsighted view of a much bigger process. Taking breaks from work improves cognition, mental health, and allows for greater innovation, insights, and ideas with less stress and effort. It’s time to break your busy habit; for your health, happiness, and career. Don’t think of relaxing as “doing nothing”; it’s investing in your health and well-being.

From coffee to soda to energy drinks, caffeine is a part of daily life for many of us. And while it is naturally occurring, overconsumption can cause health problems such as increased blood pressure, heart palpitations, anxiety, headaches, and insomnia. For this blog, we sat down with Susie Roberts, a Registered Dietitian to discuss all things caffeine—why it’s such a big part of our lives, how much of it is in the food items many people enjoy regularly, and how much is too much. We’ll also talk about current trends and tips on how to boost your energy naturally so you can stop relying on caffeine to keep you energized throughout the day.

Q: Just this morning, I heard someone say “I’m not caffeinated enough for this day!” It really is such a big part of our daily lives. Why do you think that is?
A: It’s not surprising at all to hear that! About 90% of American adults consume caffeine daily. People are looking for ways to boost their energy and increase alertness and caffeine is readily available and socially acceptable.

Q: So, what exactly is caffeine, and how does it work?
A: Caffeine is a natural stimulant that affects the central nervous system. After consumption, it’s absorbed into the bloodstream and travels to the brain, where it blocks the effects of adenosine—a chemical that promotes sleep. This interference helps you feel more alert and awake.

Caffeine typically reaches your brain within 15 minutes, peaks in the bloodstream at 30 to 120 minutes, and has a half-life of 3 to 7 hours.

Q: Everyone knows that coffee and many soft drinks contain caffeine. But where else can it be found? If we are consuming these beverages and other items, how can we know the amount of caffeine we are getting?
A: Energy drinks have become very popular—especially among young adults. These contain not only caffeine, but may also have added sugars, so it’s a double whammy. Chocolate and many varieties of tea also contain caffeine. You may also want to check out any nutrition supplements or medications you are taking. And, many people may not realize it, but even decaf coffee contains a certain amount of caffeine.

How Much Caffeine Am I Really Getting

Q: How much is too much when it comes to caffeine?
A: For most healthy adults, the FDA says up to 400 mg per day is safe. That’s about 4 cups of coffee. But you need to remember, that’s based on an 8 oz cup. Many people order an extra-large coffee, so you need to be aware of exactly how much you are taking in. Each individual reacts differently to caffeine based on their genetics, medications, and sleep habits.

How Much Is Too Much? Make Sure You Know Your Limits.

Q: What are the current trends in caffeine consumption?
A: As I mentioned before, energy drinks are increasing in popularity. They haven’t taken over coffee in the top spot, but Americans spent $19.2 billion on them in 2023 and that’s expected to rise to $33 billion by 2030. Coffee remains at the top, accounting for 69% of total caffeine intake, an increase of 15% in the last decade. And while the number of tea drinkers has dropped by 50%, those who drink it are consuming more.

Current Caffeine Consumption Trends.

Q: How can I be more aware about the amount of caffeine I’m getting?
A: Mindful consumption of caffeine is being intentional about what, when, and how much you consume. Track your intake and pay attention to any potential unwanted side effects like jitters or difficulty getting to sleep or staying asleep. Are you sleeping 6-8 hours a night and waking refreshed? If not, consider a “hard stop” 10 hours before your bedtime. Remember, that cup of coffee you had at 8 am can potentially still be in your system at 5 pm, so it’s important to time it right. And finally, if you decide you want to reduce your caffeine consumption, do it slowly to minimize any withdrawal symptoms such as headaches.

Be Mindful of Your Caffeine Consumption.

Q: Sometimes though, you need extra energy when you hit that afternoon slump. Can you suggest any alternative ways to get that boost and avoid turning to caffeine?
A: There are a few simple ways you can get that energy boost. First, make sure you are hydrated. Water supports joint health, oxygen delivery, temperature regulation, skin health, and more. You also want to move—even a short walk or stretch break can help. Make sure your meals are balanced with a protein and complex carbs. And most importantly, rest and recover. Sometimes rest—not more coffee—is what your body needs.

How Can I Boost My Energy Naturally.

Q: So, what are your final thoughts on caffeine?
A:  Caffeine can be part of a healthy lifestyle and may even offer some health benefits—but it’s all about balance and awareness. If you’re reaching for that third cup of coffee at 3 pm, pause and ask: Am I actually tired, hungry, or just in a habit? And then give one of the things we talked about a try, to get that energy boost naturally and see if that caffeine craving goes away.

Skip to content