Last Sunday I went to bed early, exhausted from one of the most enjoyable weekends I could remember. It included a long bike ride through cherry blossoms, cheering on my brother at his soccer game and a birthday party with friends. I spent little time working in front of a screen. When I arrived at the office Monday morning I felt refreshed with a renewed drive. And I was astutely aware that my 48 hours of uninterrupted leisure time were an anomaly.
In a new book The Weekend Effect: The Life-Changing Benefits of Taking Time Off and Challenging the Cult of Overwork, Canadian journalist Katrina Onstad explores the impact of our shrinking leisure time. She cites growing research that says unlimited digital connectedness prevents our brains and bodies from the recovery time needed to be at our cognitive and physical best.
Onstad admits that working on the weekends can be inescapable – but she makes a strong case for protecting it when you can; suggesting boundaries on technology use during off-work times. In its place she encourages unstructured play and interaction with nature. Psychological detachment is key to recover from your work week, and return with more focus, drive and motivation.
We know that people who work non-stop get tired, introduce errors, get sick and are more prone to absenteeism. That’s why France recently passed legislation to enshrine the “right to disconnect” on weekends and evenings; and Google Ireland tested a program called Dublin Goes Dark, where employees turned over their phones at the end of each work day and returned to work as “blissfully chill and rejuvenated” workers.
If you want to start every Monday with renewed focus, here are a few suggestions:
If you must work, do it within a limited time frame (without distractions)
If work needs to be done during the weekend, block off a few hours to tackle it. Sequester yourself where you can, mono-task, and get it done.
Get outside and let nature work its wonders
As we’ve said before, we seem hard wired to connect with the outdoors. Onstad talks about the new field of “ecotherapy” gaining legitimacy as a mental health treatment in the U.K. A major report found that people who regularly did activities outdoors reported improved mental and physical health, and higher levels of happiness. These environments promote lower concentrations of cortisol, lower pulse rate, lower blood pressure, greater parasympathetic nerve activity, and lower sympathetic nerve activity than do city environments.
Observe art (or better yet: make your own)
Experiencing art has all kinds of benefits that are similar to being exposed to nature. An interesting piece of art can trigger the release of dopamine, the feel-good chemical, into our brain’s pleasure centre. One study found visiting a museum is a great reliever of stress and anxiety. Creating art has as much value as experiencing it. Engaging in painting, pottery, music and any type of craft requiring dexterity and creativity is encouraged.
Protect unscheduled time
Onstad says “busy is a decision” and promotes choosing to be “un-busy” for our well-being. On the weekend, take any small pockets of free time and keep them empty. This allows for spontaneous connection and non-work, non-consumption activities like calling an old friend, talking with a neighbour or visiting an elderly relative.
Contribute to your community and get engaged
If you want more time, give yours away. Volunteering on the weekend may make it seem longer (it may also protect your brain). A 2012 study published in Psychological Science found that people who did activities that benefited others felt “highly effective and capable and … the same duration of time is perceived as longer when more has been accomplished.’”
Contain, automate and regulate chores and shopping
For the necessary tasks, automate and regulate where possible (much like Neil Pasricha suggests in The Happiness Equation). Use a grocery delivery service to avoid shopping on the weekend or dedicate one day a month to home-related projects. This prevents the all elusive “time creep” where the time to complete chores drifts into leisure time and eventually eats it all up.
Award-winning writer Katrina Onstad’s The Weekend Effect was published in April 2017.