1 00:00:00,800 --> 00:00:03,920 Speaker 1: Do you remember the last time you got back from 2 00:00:04,080 --> 00:00:09,119 Speaker 1: a holiday. How long did that holiday after go? Last? For? 3 00:00:10,200 --> 00:00:15,040 Speaker 1: Maybe a month or more like a week, or maybe 4 00:00:15,080 --> 00:00:20,640 Speaker 1: an hour. New research shows that a well planned getaway 5 00:00:20,960 --> 00:00:23,880 Speaker 1: can boost your well being for up to forty three 6 00:00:24,120 --> 00:00:29,080 Speaker 1: days after you've unpacked your suitcase. But not all breaks 7 00:00:29,160 --> 00:00:32,879 Speaker 1: are created equal. Today, I'm going to share with you 8 00:00:32,920 --> 00:00:38,520 Speaker 1: the surprising science behind maximizing your time off, including why 9 00:00:38,560 --> 00:00:42,120 Speaker 1: that expensive cooking class might be a waste, how mixing 10 00:00:42,240 --> 00:00:45,879 Speaker 1: home and away time creates the perfect formula, and the 11 00:00:46,000 --> 00:00:50,160 Speaker 1: number one factor that determines whether your holiday benefits last 12 00:00:50,240 --> 00:00:59,440 Speaker 1: for days or well over a month. Welcome to How 13 00:00:59,600 --> 00:01:03,280 Speaker 1: I WI, a show about habits, rituals, and strategies for 14 00:01:03,360 --> 00:01:08,039 Speaker 1: optimizing your day. I'm your host, doctor Amantha imber So. 15 00:01:08,200 --> 00:01:11,840 Speaker 1: I just got back from three nights down the coast, 16 00:01:12,000 --> 00:01:16,320 Speaker 1: where I naturally tried to optimize for well being benefits 17 00:01:17,520 --> 00:01:22,080 Speaker 1: morning beach walks for natural daylight exposure shortly after aking. Yep, 18 00:01:22,160 --> 00:01:28,120 Speaker 1: did that strategic coffee consumption time perfectly between cortisol peaks? Yeah, obviously, 19 00:01:29,160 --> 00:01:32,440 Speaker 1: methodically alternating between fiction and nonfiction reading to balance my 20 00:01:32,480 --> 00:01:38,080 Speaker 1: cognitive load. Yes, indeed, But then I stumbled across this 21 00:01:38,160 --> 00:01:40,959 Speaker 1: new research, and I've discovered that I've been missing a trick. 22 00:01:41,560 --> 00:01:44,759 Speaker 1: It turns out that those coastal benefits have the potential 23 00:01:44,880 --> 00:01:49,280 Speaker 1: to continue working their magic for up to six weeks 24 00:01:49,400 --> 00:01:52,560 Speaker 1: after returning to work, which means there's a whole new 25 00:01:52,600 --> 00:01:55,680 Speaker 1: dimension of post holiday wellbeing that I need to be 26 00:01:55,720 --> 00:01:58,720 Speaker 1: paying attention to. So let me share with you what 27 00:01:58,840 --> 00:02:01,960 Speaker 1: I wish i'd known for planning my getaway and how 28 00:02:02,040 --> 00:02:05,880 Speaker 1: you can optimize your next break for the longest lasting 29 00:02:06,000 --> 00:02:11,280 Speaker 1: benefits possible. So new research published in the Journal of 30 00:02:11,320 --> 00:02:15,760 Speaker 1: Applied Psychology analyzed thirty two different studies and found that 31 00:02:15,840 --> 00:02:19,840 Speaker 1: while yes, our wellbeing does decline after returning to work 32 00:02:19,880 --> 00:02:23,960 Speaker 1: from a holiday, it actually stays higher than pre holiday 33 00:02:24,040 --> 00:02:28,560 Speaker 1: levels for quite some time. So how long you might 34 00:02:28,600 --> 00:02:33,480 Speaker 1: be asking? Well? The researchers estimate the positive effects could 35 00:02:33,720 --> 00:02:38,240 Speaker 1: last for up to forty three days, that is nearly 36 00:02:38,360 --> 00:02:43,480 Speaker 1: six weeks of residual holiday goodness. But here's the thing. 37 00:02:43,760 --> 00:02:48,280 Speaker 1: Not all holidays are created equal, So what makes for 38 00:02:48,360 --> 00:02:54,519 Speaker 1: the most beneficial break well? The data revealed some interesting findings. 39 00:02:55,440 --> 00:03:00,600 Speaker 1: So first up, mixing home time plus a way time 40 00:03:01,760 --> 00:03:05,640 Speaker 1: was far better at providing a greater well being boost 41 00:03:05,880 --> 00:03:11,079 Speaker 1: than trips that are spent entirely away. Next, the researchers 42 00:03:11,120 --> 00:03:15,760 Speaker 1: found that longer holidays gave people a bigger initial boost 43 00:03:15,800 --> 00:03:18,280 Speaker 1: in well being once they're back, but there's a trade 44 00:03:18,320 --> 00:03:23,519 Speaker 1: off because longer breaks showed a steeper well being decline afterwards, 45 00:03:23,720 --> 00:03:27,880 Speaker 1: kind of like the holiday equivalent of a sugar crash. Next, 46 00:03:27,919 --> 00:03:32,760 Speaker 1: physical activity matters. So of all holiday activities that you 47 00:03:32,880 --> 00:03:37,400 Speaker 1: could be doing, moving or doing some exercise delivered the 48 00:03:37,480 --> 00:03:42,160 Speaker 1: strongest well being benefits. Now a couple of others. Complete 49 00:03:42,320 --> 00:03:47,280 Speaker 1: disconnection is crucial, so mental detachment from work was the 50 00:03:47,440 --> 00:03:53,200 Speaker 1: number one factor for maximizing holiday benefits. And finally, passive 51 00:03:53,240 --> 00:03:57,080 Speaker 1: activities don't actually help all that much, so simply resting 52 00:03:57,120 --> 00:04:04,080 Speaker 1: without engaging in active pursuits minimal impact. So sorry, Netflix addicts, 53 00:04:04,240 --> 00:04:08,640 Speaker 1: The science has spoken. But perhaps most surprising, or at 54 00:04:08,720 --> 00:04:12,800 Speaker 1: least most surprising to me, learning new skills during holidays 55 00:04:13,000 --> 00:04:16,559 Speaker 1: had virtually no effect on well being once you're back, 56 00:04:16,839 --> 00:04:19,480 Speaker 1: So maybe skip that intensive cooking class and just enjoy 57 00:04:19,480 --> 00:04:24,680 Speaker 1: a beach walk instead. So, in summary, here's how you 58 00:04:24,720 --> 00:04:28,919 Speaker 1: can make your next holiday really count based on the research. 59 00:04:29,160 --> 00:04:33,839 Speaker 1: Here are three evidence backed ways to maximize your next break. First, 60 00:04:34,080 --> 00:04:37,800 Speaker 1: truly disconnect. That means set that out of office and 61 00:04:38,080 --> 00:04:43,960 Speaker 1: meet it. Second, get physical, prioritize movement over passive relaxation, 62 00:04:44,720 --> 00:04:48,839 Speaker 1: and three mix home and away time, So consider a 63 00:04:48,880 --> 00:04:54,240 Speaker 1: staycation for part of your leave and for people managing teams. 64 00:04:54,720 --> 00:04:58,800 Speaker 1: The researchers emphasize really creating an environment where there are 65 00:04:58,880 --> 00:05:02,880 Speaker 1: no perceived penalty for taking time off because holiday benefits 66 00:05:02,920 --> 00:05:07,159 Speaker 1: can only happen when people actually feel comfortable taking leave. 67 00:05:08,040 --> 00:05:10,920 Speaker 1: So the next time you're planning even a short break, 68 00:05:11,160 --> 00:05:14,640 Speaker 1: remember it's not just about optimizing those precious days away. 69 00:05:15,279 --> 00:05:19,760 Speaker 1: It's about engineering a six week wellbeing runway after your return. 70 00:05:20,240 --> 00:05:22,520 Speaker 1: So think of your holiday as the gift that keeps 71 00:05:22,560 --> 00:05:27,120 Speaker 1: on giving long after you've unpacked your suitcase. The ultimate 72 00:05:27,160 --> 00:05:31,159 Speaker 1: productivity investment isn't a new time management app. It might 73 00:05:31,279 --> 00:05:34,800 Speaker 1: just be that holiday you've been putting off. If you 74 00:05:34,960 --> 00:05:37,800 Speaker 1: like today's show, make sure you hit follow on your 75 00:05:37,839 --> 00:05:41,640 Speaker 1: podcast app to be alerted when new episodes drop. How 76 00:05:41,680 --> 00:05:44,080 Speaker 1: I Work was recorded on the traditional land of the 77 00:05:44,080 --> 00:05:47,240 Speaker 1: Warringery people, part of the Cooler Nation. A big thank 78 00:05:47,320 --> 00:05:49,440 Speaker 1: you to Martin Nimber for doing the sound mix.