The Power of Taking Vacation

Thinking that a vacation will lead to a restful and enjoyable time is a logical assumption and research supports it . Effects of a respite from work on burnout: Vacation relief and fade-out. We also tend to assume that the state of relaxation, detachment from work and recovery will stay with us post vacation – and what research tells us is that unless we create conditions to optimize this, it will likely fade within a few days, a few weeks at the most .

Given that we are in high vacation mode for many,  we have an opportunity but we’re also at the most risk of over-estimating both how much free time we’ll have and how much we’ll accomplish during this time. Most importantly, unrealistically thinking that we’ll emerge on the other end feeling energized, refreshed and at our best without really altering our mindset and daily habits.

Here are three ways you’ll transform your vacation expectations into vacation optimization both during and after: 

1. See yourself on your last day of vacation.
   Have clarity on how you want to feel then, and like a work-back schedule, knowing what is already in the plans identify realistically the actions you need to take from Day 1 to get there. The more you have a plan, generating a sense of self-efficacy, the more you are likely to actually take a vacation.
2. Keep a mix of plans and space for spontaneity.
   Focus on being in the moment, more mindful of both planned and unplanned time. The more you focus on a mindful approach, the more you may increase your happiness, whether you are treating a weekend as a vacation or you are in your longer summer vacation.
3. Be open to all experiences, positive and less positive.
   With limited time to be off work and together, it’s easy to expect everything to be extremely positive. When negative interactions occur, don’t fall into the confirmation bias and spiral into looking for information that confirms even more negatives. Just be in that moment, communicate, and go back to your open mind to also see the positive experiences.
4. Incorporate research-based resilience-building activities into your vacation days.
   Your cardio and strength training may take a different form, and keeping a version of these during your vacation will pay off. Maybe consider a version of yoga, tai chi or meditation. Same with other elements such as nutrition, sleep, relationships, time in nature and others.
5. Plan for how you will maintain the benefits of your vacation in the weeks when you return to work.
   By planning the maintenance phase now, you are creating the context for the benefits of your vacation to extend longer. This may be incorporating now into your schedule post-vacation a daily short meditation and a regular walk.

By planning strategically for your vacation to increase your resilience during and after you return to work, you will make the most of this time.  Your planning and your actions will likely lead to gains from your vacation, these will also align with your values, and that alignment will contribute to an increased sense of happiness and self-efficacy.

Written by Dr. Marie-Hélène Pelletier.

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