Relaxing and switching off in your work-life balance: how to recharge your batteries and so improve your performance by taking time out during breaks, holidays and leisure time

Switching off in your daily routine: why taking deliberate breaks helps you to concentrate

Many working people experience an overloaded working day that leaves little room for real recovery. However, not switching off can lead to mental fatigue and emotional exhaustion. Short, deliberately planned breaks help you to concentrate, reduce stress levels and protect your health in the long term.

Holidays as a reset button: why regular time off is crucial

An extended holiday offers more than just relaxation. It serves as a reset for body and mind, especially when you have enough time for family and leisure. The relaxation effect begins even before the holiday, provided you distance yourself from work thoughts. Make conscious use of your holiday to spend time with family, in nature or pursuing your hobbies and to recharge your batteries.

Designing a work-life balance: ways to achieve more balance in your professional life

A successful work-life balance does not happen by itself and requires sufficient time for family and leisure. It is based on structured working hours, flexible break models and a clear separation between work and private life. Employers can actively support this process by creating health-promoting working conditions so that employees are not constantly available.

Learning to relax: Why taking time out contributes to performance

Relaxation involves more than just sleeping or doing nothing. It also includes creative activities, exercise and social interaction, which are important for employees to recharge their batteries. It is important that these phases are regular and individually tailored. Those who relax well stay healthier, more focused and emotionally balanced.

Relaxation for employees: Why breaks do more than you think

Many employees underestimate the value of short breaks. Scientific studies show that even small breaks during the day improve memory, decision-making skills and motivation. In a survey conducted by the Federal Institute for Occupational Safety and Health, constant accessibility was cited as one of the most common stresses that can be problematic for employees.

What is perceived as restful varies from person to person.

Whether it's going for a walk, doing yoga, reading or listening to music, relaxation is a subjective experience and often depends on the time available. What is important is that you have enough free time to find your own personal form of relaxation. Employers benefit when their employees remain productive and emotionally stable over the long term.

Avoiding exhaustion: why constant availability makes you ill

For many people, constant accessibility is a permanent burden. Studies show that it significantly impacts sleep quality, mood and the ability to recharge. That's why it's important to schedule fixed offline times in both your professional and private life.

Today's world of work requires conscious recovery strategies

Digitalisation has created new demands in terms of flexibility and reaction speed. This makes it all the more important for companies not to leave recovery to chance. Promoting health and recovery time are not ‘extras’; they are prerequisites for sustainable work ability.

Recovery is individual: there is no one-size-fits-all solution

Everyone recovers differently, which means that the demands on recovery vary from person to person. There is no general answer to the question of how much free time is ‘enough’. It is important that employees are given the opportunity to achieve a balance in their daily work and to actively shape their recovery.

Mental relief: Taking a step back from work helps you to switch off mentally

Not only physical, but also mental distance from work promotes recovery. Methods such as meditation, journaling or walks without devices enable mental regeneration. Talking to colleagues or friends can also help to detach yourself from work.

Less is more: smart breaks boost productivity

A structured working day with short breaks is more productive than continuous working hours. Breaks reduce the risk of errors, increase creativity and improve work performance, which is crucial for employees. The prerequisite: an environment that respects breaks and does not view them as ‘idle time’.

Recovery as a task for managers

Managers play a key role. Those who ensure they get enough rest, setting an example, send an important signal to their team. A culture in which breaks, holidays and free time are valued pays off – in terms of health and the economy.

Long-term regeneration: long holidays and balancing out the daily routine

A successful long holiday has a restorative effect, but there should also be moments of rest in everyday life. A combination of a structured working day with breaks and regular holidays is ideal to prevent chronic exhaustion.

The 7 types of rest and recovery: What really recharges

you

. Recovery is complex and involves much more than just sleep or a free weekend. According to the latest scientific research, there are seven main forms of recovery. Each one addresses a different need – and each one deserves focused attention.

1. Physical rest: This form of rest directly affects the body. It can be achieved passively by getting enough sleep, maintaining a consistent sleep schedule and using relaxation techniques such as breathing exercises or massages. It can be actively supported by light physical exercise such as yoga, stretching or conscious breathing work. If you often feel exhausted, tense or drained of energy, this is an indication of a lack of physical rest.

2. Mental rest: Mental fatigue manifests itself in the form of concentration problems, irritability or a feeling of inner restlessness. Mental rest comes from taking a break, monotasking, listening to calm music, guided meditation or taking targeted breaks to pause. Consciously separating screen time and work thoughts also contributes to mental regeneration.

3. Emotional rest: If you feel internally tense, overwhelmed by the problems of others or insecure in dealing with your own feelings, emotional rest can provide relief. It comes from allowing your own needs, setting healthy boundaries and reducing toxic relationships. Conversations with trusted persons or therapeutic support are particularly effective here.

4. Social rest: This does not just mean retreating, but consciously interacting with people who are experienced as beneficial. Those who feel socially drained – for example, due to constant accessibility or conflictual relationships – benefit from contacts that offer emotional security. Conscious retreat can also have a socially restorative effect.

5. Spiritual rest: Those who lose touch with meaning or a higher order can feel empty inside. Spiritual rest restores this connection – whether through meditation, experiencing nature, religious rituals, volunteering or reflecting on one's own values. It promotes a sense of connection and inner direction.

6. Creative rest: When everyday life becomes monotonous and inspiration is lacking, creative rest is needed. It arises from aesthetic stimuli, experiences in nature, art, music or one's own creative activity. Those who experience things with wonder and playfulness open up new perspectives – an important resource when dealing with challenges.

7. Sensory rest: In our modern lives, our senses are constantly challenged by light, noise, digital stimuli and a flood of information. Sensory rest means deliberately reducing these stimuli: screen-free time, quiet environments, dimmed lights or consciously closing your eyes help to relieve the nervous system.

This differentiation helps you to find out which type of rest you are currently missing the most – and which form of regeneration you would like to integrate into your everyday life. Because: rest is not general, but precise – and therefore effective.

Conclusion: Fully recovered, better in life

Recovery is not a reward for performance, but a prerequisite for it. Those who plan sufficient breaks, take conscious holidays and organise their free time individually not only live healthier lives, but also work with more motivation and focus.

Frequently asked questions about recovery and working hours

What is recovery and when do you take a break at work?

Recovery includes any form of regeneration from mental or physical stress. A break begins when you consciously distance yourself from work activities and devote yourself to another activity or to doing nothing.

Is less work healthier?

Yes, studies show that a reduced workload lowers the risk of stress-related illnesses and increases overall life satisfaction.

What happens when I work less?

As a rule, concentration, sleep quality and emotional stability improve. Many people report greater balance and creativity.

How long does it take to recover from work?

It varies from person to person. Some people feel refreshed after an afternoon off, while others need a holiday of several days. What is important is the quality of the time you spend recovering.

How can I manage to work less?

By setting priorities, delegating tasks and defining clear boundaries with regard to work. It can also be helpful to talk to your superiors about how you organise your working hours.

What does a successful work-life balance look like?

You can recognise it when you have time for your job, family, hobbies and relaxation – without feeling guilty.

What are the consequences of not being able to recharge my batteries?

Possible consequences are irritability, concentration problems, physical complaints and an increased risk of burnout.

How do I recharge my batteries properly?

By finding out what gives you energy: exercise, rest, conversation, nature or creativity. It is important to rest regularly.

How can you make your breaks as restful as possible?

Leave your workplace, switch off digital devices and devote yourself to an active or relaxing activity.

What about the effect of holidays?

A successful holiday improves your well-being and reduces stress-related complaints. It's crucial that you really switch off.

How do you research recovery?

In occupational psychology, questionnaires, interviews and physiological measurements are used to examine employees' recovery processes.

How do you know when you haven't sufficiently recovered?

If you still feel tired, unfocused or irritable despite having time off, this indicates insufficient recovery.

How much free time do you need in between?

Several short breaks per working day are recommended, as well as at least one day off per week for complete regeneration.

Is constant accessibility really a must?

No. Studies show that constant accessibility has a massive impact on recovery and leads to chronic stress.

Do you take time to recover during a normal working week?

Consciously plan short recovery periods into your daily routine, for example for walks, conversations or quiet moments.

Are you well rested?

This is a question only you can answer, since how well we recover varies from person to person. Signs of good recovery include energy, motivation and inner peace, which can be achieved through a good balance between work and leisure.

Why is work-life balance so important?

It helps to prevent overwork, improves health and promotes the quality of life of employees.