As recess approaches, the challenge of actually getting rest increases. Experts warn that hyperconnectivity – plus the guilt of being away from the office – can sabotage vacations and compromise well-being and productivity upon return.
That quick check of email, a glance at the workgroup, or a “last glance” at the system keeps the brain on alert. The problem is that not completely disconnecting negates the restorative effect of rest.
“Rest is not just a legal right, it is a biological and cognitive need. The brain needs a reset to consolidate memories, reduce cortisol (the name given to the stress hormone) and restore creativity,” explains psychologist and administrative physician Renata Livramento.
According to the expert, many professionals arrive on vacation already exhausted, and carry their fatigue with them in their luggage. The mind continues to monitor imaginary crises, which prevents real recovery.
Try to complete important projects and tasks in the previous weeks so that you don’t have work on your mind
The impacts of not taking time off work during vacation
- Increased stress levels and risk of burnout, with increased cortisol;
- Reduced emotional well-being and greater irritability;
- Loss of creativity, concentration and cognitive flexibility;
- I return to work with the same feeling of exhaustion;
- Reduced productivity in the medium and long term.
Studies in organizational psychology show that effective rest goes beyond a physical break: it allows the brain to recover from chronic stress, strengthen emotional regulation, and regain the ability to focus and make decisions.
Recent research indicates that the positive effects of vacation can last on average for up to six weeks after return, especially when the professional is able to truly disconnect from the demands of the job.
One of the biggest obstacles is the culture of indispensability. The belief that “the work will stop without me” or that “only I know how to do it” is, according to Renata, a trap.
“This feeling of being irreplaceable is a sign of management failure. Healthy organizations have processes that allow for the planned absence of any employee. When there is no delegation or clear boundaries, the professional returns from vacation as tired as he left,” he warns.
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Inform the team of your absence and who to contact in case of emergency by placing an automatic notification in the email
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Create a handover plan, delegate responsibilities and leave clear documentation for your replacement
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Understand that rest is necessary, not a luxury, and is fundamental to your quality of life.
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Vacations are sacred: don’t see them as a waste of time; see it as an investment in your mental health and future productivity
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Turn off or delete work apps (Slack, Teams), turn off notifications, and don’t take your company cell phone/laptop
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How to prepare to unplug without guilt
For rest to fulfill its role, the psychologist recommends considering vacation preparation as a management project:
- Plan ahead, without leaving everything until the last week
- Map critical tasks and define backup managers
- Create an urgency matrix, separating what is truly urgent from what can wait
- Clearly communicate absences to clients and colleagues, aligning expectations
“If you organize yourself not to be triggered, you won’t be triggered,” summarizes Renata.
Set boundaries: don’t feel obligated to respond to messages or participate in remote meetings; is to be in service
Redefine the rhythm during the holidays
To maximize the benefits of rest, experts recommend reducing screen time and investing in experiences that encourage being present in the here and now. Activities such as walking outdoors, cooking, reading a physical book, or visiting new places help the brain shift out of automatic mode and promote states of relaxation and mindfulness.
Another key point is movement. Research shows that light or moderate physical activity, such as hiking, swimming, cycling, or taking long walks, is strongly associated with better mood and feelings of well-being during the holidays. Social contact also matters: sharing experiences with people who bring positive energy strengthens bonds and increases the feeling of emotional support.
“Novelty stimulates the brain and increases cognitive flexibility. When the mind is exposed to new environments and experiences, it processes challenges more creatively and effectively,” explains Renata Livramento.
And when is it time to return to work?
Returning to work also requires care. Experts warn that scheduling strategy meetings on the first day could undermine the restorative effect of the vacation. The ideal is to plan a gradual return, reserving the first hours to organize your mailbox, catch up on events and calmly get back into the rhythm.
Avoiding complex decisions during this time and not trying to compensate for days off with strenuous work schedules helps prolong the so-called “post-vacation effect,” a period in which professionals feel more motivated, focused and emotionally balanced.
Do activities that you enjoy and don’t have time for: reading, playing sports, walking, exploring nature
These are, according to the expert, recurring questions from those who want to relax on vacation, but are unable to do so.
1. Why is it so difficult to disconnect from work during vacation?
Because the brain remains conditioned to a constant state of alert. The culture of hyperconnectivity, combined with feelings of indispensability and guilt, keeps professionals mentally tied to work even outside of working hours.
2. Does checking your email occasionally affect your rest?
Yes. Even quick checks activate cognitive circuits related to responsibility and decision-making, preventing deep relaxation and reducing the emotional benefits of vacationing.
3. How to deal with the guilt of not being available?
It’s important to reframe rest within the framework of productivity. Vacation is not an abandonment of responsibilities, but a mental health strategy that benefits the professional and the organization.
4. What is a workplace emergency matrix?
It is an organizational tool that defines which situations are truly urgent, who must be contacted during their absence and what can wait until their return, avoiding unnecessary interruptions.
5. How to communicate your absence with confidence?
Notify in advance, enable clear automatic responses and inform who will be responsible for urgent requests. Well-aligned expectations reduce contact outside of the holiday period.
6. How does rest impact productivity?
Adequate rest reduces stress, improves concentration, increases creativity and promotes decision-making, leading to better performance in the medium and long term.
7. Can the culture of indispensability hurt your career?
Yes. In addition to increasing the risk of burnout, this signals failures in delegation and process management, which can limit professional growth.
8. What activities help the brain to truly relax?
Activities that promote presence and novelty, such as contact with nature, light exercises, off-screen reading, travel and experiences different from routine.
9. How to avoid stress when returning from vacation?
Plan a gradual return, avoid strategy meetings on the first day and set aside time for organization and updating.
10. What is the role of businesses in promoting healthy rest?
Create a culture that respects time off, encourages true disconnection, has clear replacement processes, and recognizes vacation as part of the health and productivity strategy.
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