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Practising downtime

8 July 2021

As we head towards the summer holidays, many of us are no doubt looking forward to a well-earned rest after the past year of lockdowns, remote working, home schooling,  Covid infections and caring for others. But how will we spend that downtime? How well do we actually ‘do’ rest?

Not very well, as it happens. First, we have less leisure time than ever before coupled with a long hours work culture: the UK has the longest working hours in Europe. When commuting stopped during the pandemic, many who were still employed found their working hours simply increased.  With boundaries between work and home lives blurring, we're often doing a low level of work all of the time instead of fully switching off.  Professor Cal Newport describes this ‘shallow’ work, such as checking emails, messaging people and catching up on low complexity or routine tasks, as ‘non-cognitively demanding’ in his book Deep Work.

Second, add caring responsibilities into the mix and you might be feeling like you simply swap one paid shift for another unpaid one. If you are a primary carer looking after others - family members, dependents - then it’s likely you fill your early mornings, evenings and weekends with a different kind of work or busyness. Parents are investing more time in their children than in previous decades and scheduling more activities into their lives too.

Third, in our culture of busyness we tend to prioritise task accomplishment over interpersonal curiosity, creative exploration and daydreaming.  By constantly switching between tasks and topics, we become cognitively depleted and our mental batteries are drained.  This can lead to poorer quality social bonds and weaker sources of emotional support. It’s no surprise to learn that that loneliness is on the increase at work and in our society, or that burnout is on the rise. In 2019 the World Health Organisation officially classified burnout as an occupational phenomenon.

A big factor in this burnout-inducing state we’re in is that we’re not great at switching off or using our downtime wisely. As someone I interviewed for my business book The Future of Time remarked thoughtfully to me ‘when we do get downtime, we squander it’. Leisure time has stopped being leisurely.  Ask yourself: when did you last linger and stretch out a moment of enjoyment? When did you last sit and daydream?  Or simply stop and watch the world around you? David Attenborough advocates this most basic of downtime activities in a recent podcast for the WWF, saying “One of the simplest things that you should do if you get the chance, when you get the chance, is just naturally to stop.

'At its most fundamental, work is an energy transaction’ observed anthropologist and author James Suzman in an FT article  Healthy working and living is about managing our energy.  We’re humans not machines, so we need to minimise energy depletion, restore energy levels and keep our minds and bodies healthy.  Avoiding burnout means paying attention to how we spend our time each day, consciously building in slower-paced activities and using our downtime thoughtfully.  

Here are some small habits we can encourage at work that help signal that downtime is valued:
  • Invite social chat for ten minutes at the start of each meeting or at the start of the week.
  • Propose a meeting-free hour over lunchtime for everyone.
  • Create quiet virtual and physical environments to help people do deep work undisturbed
  • Encourage short breaks during the day for people to mentally switch off and recharge their mental batteries.
  • Cultivate and reward kindness, listening and empathy.
  • Talk about your own downtime during the working day and how you use it.
It’s not just individuals that will benefit, but the bottom line too. When we give our minds time to rest and wander, it fuels our creativity and our relationships. Businesses benefit through greater innovation, higher-quality collaboration and client service and a more productive use of working time.

In the meantime, if like me you are making a mental note of all the overdue jobs and activities you’re hoping to catch up on during your summer holidays between days out and seeing friends, then let’s think again. Let’s try practising better downtime and really stopping for a rest.  It can feel surprisingly difficult if we’ve been running hard to juggle the many demands on our time.  But I can’t think of a more rewarding - or more enjoyable - skill to invest in.

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