Planning time off makes us healthier, more productive, and creative

When I tell people I’m a freelance journalist, they often respond, “Oh, that’s a hustle.” Or they’ll assume that I’m working 24-7 to scrape together a living, following a boom and bust cycle. Nothing could be farther from the truth.

In my first decade as a full-time independent journalist, I worked an average of 35 hours a week. I started after dropping off my kids at school, and wrapped up in time for family dinner, homework and bedtime. For most of that time, I earned six figures — more than when I was employed full-time as a national reporter for Bloomberg News. The balance is a bit more challenging now that I’m an entrepreneur, building the Institute for Independent Journalists and simultaneously sustaining my own writing practice. 

But one core principle remains the same: I schedule time off in order to do my best work. That was especially true this past week, when I was especially weighed down by stress over the U.S. election and a lingering cold.

We journalists are knowledge workers. Our bodies are more than containers for our brains. We must care for them with healthy food, exercise, and rest, in order to be at our most creative, productive, healthy and happy. Reams of research has found that pushing ourselves beyond a 40 or 50 hour workweek does nothing but increase burnout and work mistakes. 

For professionals who create our own schedules, this means being intentional about when we don’t work — as well as when we do. Consider these ideas for scheduling rest.

Take micro breaks  

I plead guilty to eating at my desk, most days. However, in the few minutes I visit the kitchen to prepare my food, I intentionally shift my focus from work tasks. If a family member is nearby, we’ll chat for a bit. Or perhaps I play with my dog or listen to a favorite tune. I know people who set an alarm to remind them to move once an hour, even if it’s just to walk across the room for more tea or to stretch for a couple of minutes. In a recent episode of Body Electric, a day-long cycle of working for 25 minutes and walking for 5 minutes lowered blood sugar by 60 percent and reduced blood pressure, anxiety and irritability. 

These micro breaks boost our health and well-being, and give us a cognitive interruption that enables us to refocus on work with fresh eyes – later. Of course, I don’t want to promote rest only with the motive of being a better cog in the capitalist system. Taking breaks gives you needed social interaction, time with a passion, or another endeavor that’s a core element of building a meaningful life.

One of my freelance networking groups used to meet monthly at the cafe in the National Gallery of Art. After a meeting, I’d take a meandering walk to appreciate the magnificent artwork before driving home – which research suggests improves our quality of life and heals our brains. And it doesn’t hurt that all Smithsonian museums have free admission, so you can always pop in for a brief immersion in art. 

Schedule down time 

One rule of thumb I try to live by is to rest one hour a day, one day a week, and one week per quarter. The ancients who proposed to keep the Sabbath holy knew what they were talking about. 

When we schedule complete time off, with no Instagram scrolling or email checking, we benefit from tending to the other parts of our lives besides work. We can completely shift gears while experiencing nature, visiting with friends, giving children our full attention, or finding flow at the pottery wheel or in the swimming pool. And then we return to work refreshed, and better able to dive back in.

When I first brought up this goal in a group of journalists, I provoked raw incredulity. Not work for a full day? Take four entire weeks off per year? They couldn’t imagine the luxury – perhaps, the self-indulgence. And yet, most people in the world labor fewer hours than in the United States. Data collected by the Organisation for Economic Co-Operation and Development find that the U.S. ranks near the top of countries in hours worked, with an average of 34.7 hours per person per week. Germany and Denmark bring up the rear, with 25.9 and 26.8 hours, respectively. With 168 hours in a given week, that leaves a lot of time for breaks, hobbies, and fun.

When I was working on my book, I applied for and went on several residencies to find uninterrupted stretches of time for writing. I imagined 12- or 14-hour long days to write and revise, interrupted only by the need to fuel my body. And yes, I was far more productive with only one project on my plate, surrounded by other writers, visual artists, and musicians who were creatively engaged and focused. But I noticed that the other residents were taking long walks in nature, enjoying bouts of ping-pong trips to the resale shop in town, and long, meandering conversations over meals. 

I realized that these “breaks” are an important part of the creative process. Have you ever been pushing through a deadline, spending hours on the last few paragraphs of an article or closing line for a podcast script? But if you close the computer and do something else, the words come to you at that moment – or when you return to work. Sometimes, our subconscious keeps working at a puzzle during breaks, and by loosening the pressure, we find a solution faster. 

Build in activity

A restorative break from work looks different to different people. When stress is soaring, hard exercise could be the release that you need. On Jan. 1, I committed to a morning workout for an average of five days a week. I tracked whether I swam, spin biked, practiced yoga, caught a Pilates class, climbed the elliptical, or took a speed walk for more than an hour. Looking back, I can identify the weeks with heavy work deadlines on the calendar, because they impinged on my exercise routine. Indeed, about half the days when I skipped a workout to finish a project, I ended up no more productive than if I had given myself that exercise.

My friend and accountability buddy Laura Vanderkam created a simple rule to build in exercise: move by 3 p.m. No matter how busy and important your job is, you should be able to incorporate 10 minutes of exercise in the first half of the day. Mid-afternoon is a natural slump in people’s energy, when we’re digesting lunch or simply running on fumes. A brisk walk or 10-minute Peloton video can serve the purpose, and pick you up for the last work stretch before shutting down the computer. If you really can’t resist multitasking, take a call or read a document while stationary biking.

Take a nap 

My favorite productivity hack is the mid-afternoon nap. I’ve trained myself to take just a 10 or 15-minute power nap, so that I don’t slip into the sleep inertia induced by a longer nap. I change into pajamas, turn on white noise, put on eye shades, silence my alerts, and set an alarm for 20 minutes. Usually, I wake up before the alarm rings, feeling refreshed. I am most sharp first thing in the morning, but the next most productive time for me is immediately after a power nap. 

Even on days when my mind is too busy to actually fall asleep, being horizontal in a cool, dark room helps me unwind and restore. If you’re new to power napping, the pressure to fall asleep quickly can make you feel anxious, creating a vicious cycle. So when first trying out this new practice, plan to just be quiet and let your mind wander. Soon, you may find yourself drifting off without even planning it. 

Many journalists suffer from an insecurity that benefits our corporate overlords: if we step away from the job for a moment, they’ll replace us with someone cheaper. But this can happen whether or not you work yourself into an early grave or a premature burnout. Why not enjoy your life, restore some balance, and build rest into your work routine? 

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Cite this article

Lewis, Katherine Reynolds (2024, Nov. 11). Scheduling rest is crucial for good journalism. Reynolds Journalism Institute. Retrieved from: https://rjionline.org/news/scheduling-rest-is-crucial-for-good-journalism/