Biohacks on vacation - how to effectively rest and return to work full of energy

More than half of Polish women and men answer work phones on vacation and 42% answer work emails - these were the results of last year's Labor Market Monitor survey, conducted by the Randstad Research Institute. Why are we unable to disconnect from our work? There are many reasons... over-commitment and lack of clear boundaries between work and private life, addiction to mobile technology, FOMO, poor vacation planning, or an organizational culture that condones workaholism. The consequences of incompetent rest can be really severe: lack of full and necessary (!) regeneration, professional burnout, reduced motivation and quality of work and, finally, health problems.

Let's learn to relax on vacation!

We have some important hints for you on how to make your vacation not only relaxing, but also prepare you holistically for the start of the new professional season. How to relax so you can return to the office with energy and fresh ideas?

• Plan your vacation in advance - in order for our vacation time to really benefit us, it is worth planning it well. Let's choose a place that will allow us to fully relax and reset our minds. If our work is stressful and hectic, the ideal choice will be quiet, peaceful and green places.
• Digital detox – constant use of electronic devices, browsing news and social media is exhausting for our minds. Let's do a detox, covering preferably the entire vacation or at least a few hours a day. Let's turn off notifications, leave the phone at the hotel, and focus on nature, books, sports and conversations with loved ones.
• Good sleep – undisturbed, preferably 8-hour sleep - is one of the most important biohacks, not only during the vacations. If we have problems with sleep, let's try to adjust our daily routine during the vacations. Let's introduce regular bedtimes, let's not use the phone in bed, and let's make sure that the bedroom is sufficiently quiet, dark and not too hot.
• Physical activity – spending the entire vacation lying down - on the couch or on the beach - is not the optimal solution for recharging batteries. Let's not forget about movement and sports, as they not only improve physical fitness, but most importantly are a booster for our brain. You don't have to run a marathon, even a walk in the woods, yoga on the beach or swimming in the lake is enough.
• Meditation and mindfulness – the beneficial effects of meditation on our mental health, including stress reduction or improved concentration, have already been confirmed by many studies. All you need is a mat, fresh air and a few minutes a day. You will see the effect after the first time.
• Healthy diet - while on vacation, let's not forget about healthy eating, which doesn't have to be tasteless at all and certainly translates into our increased energy. Let's allow ourselves small treats, but above all, let's introduce a diet rich in fresh seasonal vegetables and fruits, protein and healthy fats. Together with scientists, we recommend the Mediterranean diet.
• Learning and development – a vacation can also be a great time for learning and personal development.

Vacation biohacks are simple to implement and guarantee that we will return from vacation with new energy, readiness for action and a head full of ideas. If we plan our vacation time well, our mind will repay us very quickly!
 

Article also published on focusonbusiness.eu/en/.