Modern work culture often celebrates being “always on.” Early mornings, late nights, and constant notifications can feel like the price of productivity. But research suggests the opposite may be true.
A Stanford researcher studied engineers who were consistently logged in. They were the first to arrive, the last to leave, and stayed connected well past normal working hours. Productivity initially increased. But after about four weeks, output dropped by nearly 20 percent. Creativity declined, and error rates rose.
In contrast, individuals who regularly disconnected, whether through hobbies, time outdoors, or meaningful time with family, consistently performed better and reported higher job satisfaction.
The takeaway is simple: stepping away from work is not slacking. It is sharpening.
Why Downtime Matters More Than We Think
According to the American Psychological Association , 68 percent of employees say spending time with family and friends is the most effective way they manage stress. A Harvard Business Review study found that people with meaningful hobbies are 31 percent more engaged at work.
Time away from work does more than provide rest. It restores focus, fuels creativity, and strengthens resilience. When people give themselves space to recharge, they return clearer, more motivated, and better equipped to solve problems.
A Simple Challenge to Reclaim Your Energy
Try this over the next week:
- Choose one activity that genuinely helps you decompress. This could be a dinner with friends, time outdoors, or reading something unrelated to work.
- Schedule it on your calendar and protect it like any other meeting.
When you show up for yourself, you show up better for your team, your clients, and your work.
What Works for Me
I thrive on time with family and friends. Sometimes that looks like racing around theme parks. Other times it’s a long dinner filled with great conversation. And occasionally, it’s a full Sunday spent unapologetically in pajamas with my wife Cassie and our pups, watching a good series.
Those moments aren’t just fun. They’re fuel. They clear my head and reset my perspective so I can bring my best self to everything else.
I also have a favorite creative outlet: cocktails.
I’m not a heavy drinker, but I am an unapologetic tinkerer behind the bar. For me, it’s less about the pour and more about the process. The experimentation, the flavors, the craft. The real reward is watching friends and family light up when I hand them something unique. It’s my version of art you can sip, and the only art form I don’t completely stink at.
To share a little of that joy, here are three recent cocktail creations I had the most fun bringing to life. Mocktail versions are easy to adapt with non-alcoholic spirits or flavored sparkling water.
Cocktail Recipes for Creative Downtime
The Mind Alteration
- 1 oz bourbon
- 1 oz limoncello
- 3/4 oz absinthe
- 3/4 oz fresh lemon juice
- 2 oz lemon sparkling water
- 1/4 oz simple syrup
This Is Bananas
- 1 1/2 oz rye whiskey
- 1 1/2 oz aged rum
- 3/4 oz banana liqueur
- 1/2 oz allspice dram
- 3 dashes Angostura bitters
The Juicebox Hero
- 2 oz blanco tequila
- 4 oz watermelon energy drink or sparkling watermelon beverage
- 1/4 oz watermelon syrup
- 1/2 oz fresh sweet and sour mix
