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How to fully reap the benefits of taking time off
In a nutshell
- Vacations provide much stronger benefits to well-being than previously thought, with positive effects lasting weeks after return — but only if you truly disconnect from work during your time off
- Physical activities like hiking or swimming during vacation show the strongest benefits for well-being, while passive activities like lounging show minimal impact, meaning an active vacation may be your best bet for lasting results
- How you handle the transitions matters: Building in buffer days before and after vacation, completely unplugging from work communications, and giving yourself time to readjust can help maximize and extend the positive effects
ATHENS, Ga. — If you’re like many Americans, you probably didn’t take all your vacation time this past year. Even if you did, chances are you didn’t fully unplug while away from the office. But according to new research from the University of Georgia, those vacation days aren’t just a nice perk—they’re crucial for your well-being.
The research, published in the Journal of Applied Psychology, analyzed 32 different studies across nine countries. Researchers discovered something surprising: vacation benefits last much longer than previously believed. While we’ve long known that vacations can improve well-being, this comprehensive review found these positive effects persist well after returning to work, challenging earlier beliefs that vacation benefits quickly disappear.
“We think working more is better, but we actually perform better by taking care of ourselves,” explains lead author Ryan Grant, a doctoral student in psychology at UGA’s Franklin College of Arts and Sciences, in a statement. “We need to break up these intense periods of work with intense periods of rest and recuperation.”
The catch? How you spend your vacation matters significantly. The research team found that truly disconnecting from work produced the greatest benefits. This means avoiding work emails, skipping those “quick check-ins” with the office, and genuinely allowing yourself to mentally detach from workplace responsibilities.
“If you’re not at work but you’re thinking about work on vacation, you might as well be at the office,” says Grant. “Vacations are one of the few opportunities we get to fully just disconnect from work.”
Physical activity emerged as another key factor in maximizing vacation benefits. But don’t worry, this doesn’t mean you need to run marathons during your beach trip.
“Basically anything that gets your heart rate up is a good option,” explains Grant. “Plus, a lot of physical activities you’re doing on vacation, like snorkeling, for example, are physical. So they’re giving you the physiological and mental health benefits. But they’re also unique opportunities for these really positive experiences that you probably don’t get in your everyday life.”
The length of your vacation also plays a crucial role. The study found that longer vacations generally led to greater improvements in well-being, though these effects also tended to decline more quickly upon return. The researchers recommend building in buffer days both before and after your trip. Taking time to pack and prepare reduces pre-vacation stress while having a day or two to readjust after returning can ease the transition back to work life.
Cultural differences revealed interesting patterns, too. In countries where work achievement and success are highly valued, people experience more dramatic benefits from vacation time, likely because they really need the break. However, they also show steeper declines in well-being when returning to work. Workers in countries with more mandatory vacation days tended to get more out of their time off, possibly because taking vacations is more normalized and accepted.
These findings arrive at a critical moment, as vacation usage has declined in recent decades. In 2018 alone, American workers left 768 million vacation days unused, surrendering approximately $65 billion in benefits. This trend persists despite mounting evidence that prolonged work without adequate breaks can lead to burnout, anxiety, depression, and even physical health problems.
Maybe we should all rethink how we view vacations. Rather than seeing them as optional luxuries, we should recognize them as essential tools for maintaining well-being and long-term productivity. Whether it’s a two-week adventure or a long weekend getaway, the key is to fully disconnect and engage in activities that provide both physical and mental benefits.
Paper Summary
Methodology
The research team conducted what’s called a meta-analysis – think of it as a “study of studies.” They carefully examined 32 different research papers from nine countries, looking at how employees felt before, during, and after their vacations. Rather than just counting how many studies found positive effects, they used sophisticated statistical methods to combine all the data and measure the true size of vacation benefits. The researchers tracked well-being at multiple points: before vacation, during vacation, immediately after returning, and weeks after returning to work. This comprehensive approach allowed them to paint a much clearer picture than any single study could provide.
Results
The results showed dramatic improvements in well-being during vacation – much larger than previously thought. Using standardized measurements, they found that well-being increased significantly during vacation time (a “large effect” in research terms). While these benefits did decrease after returning to work, they didn’t vanish as quickly as earlier research suggested. Even several weeks after vacation, people maintained better well-being levels than before they left.
Physical activities during vacation proved most beneficial, followed by social activities. Surprisingly, passive activities like lounging showed minimal benefits. The study also found that longer vacations generally produced greater benefits, though they also led to steeper declines in well-being upon return.
Limitations
While comprehensive, the research had some limitations. Most studies came from a relatively small number of countries, potentially affecting how well the findings apply globally. There was also variation in how different studies measured well-being and when they took these measurements. Additionally, some important relationships couldn’t be fully examined because too few studies measured them – particularly regarding physiological well-being measures like heart rate and stress hormones.
Takeaways and Discussion
For individuals, the research offers clear guidance: take your vacation time and use it well. This means truly disconnecting from work, engaging in physical activities, and building in buffer days before and after your trip. For organizations, the message is equally clear: encourage employees to take vacations and create a culture where unplugging from work is accepted and supported.
The findings challenge the common belief that working longer hours always leads to better outcomes. Instead, they suggest that regular, well-planned vacations can help maintain long-term productivity and well-being.
Funding and Disclosures
The study was conducted by researchers at the University of Georgia and Auburn University. The authors reported no conflicts of interest. Notably, the article was published in memory of co-author Beth E. Buchanan, a promising graduate student whose life was tragically taken by a drunk driver during the writing phase of the research. Her contributions to understanding work-life balance stemmed from a desire to help others and improve people’s lives.
Publication Information
“I Need a Vacation: A Meta-Analysis of Vacation and Employee Well-Being” was published in the Journal of Applied Psychology (January 2025) by Ryan S. Grant, Beth E. Buchanan, and Kristen M. Shockley.
