Why our addiction to work is hurting our careers

Research has shown that long hours are also a significant risk factor for depression. A study published in PLoS ONE examined more than 2,000 workers in the United Kingdom over six years. They found that employees who worked more than eleven hours per day had more than twice the risk of depression than those who worked seven to eight hours per day. The relationship remained even when researchers statistically removed the influence of socio-economic factors, chronic physical disease, smoking and alcohol use. 3.    Working too much hurts our career advancement.

When people think about how to get ahead in their career, most have a "more is better" approach. Just look at the hours worked at many law firms, tech companies, and Wall Street. However, more hours does not always equal better performance, and human beings have an upper limit for productivity on any given day. Somewhat counter intuitively, a 2006 Ernst & Young study that found a positive relationship between vacations (i.e., fewer hours overall) and performance: For each additional ten hours away from the office employees took, their performance reviews were eight percent higher the following year!  

4.    Working too much can actually kill us.

In August of this year, a 21-year old Bank of America intern was found dead in his London dorm room. During the course of Moritz Erhardt's demanding seven-week internship, he had pulled eight all-nighters in two weeks. Although Erhardt's case is as rare as it is tragic, it reflects the general trend that working too much is simply not healthy. Luckily, when we take time away, these effects are mitigated. For example, the Framingham Heart study (a massive longitudinal research program started in 1948) reported that when workers take annual vacations, their risk for a heart attack is reduced by 30% in men and 50% in women.

Two Tips for Taking Time Off Without Paying For It When You Return

Hopefully, cashing in some of that vacation time feels more important than it did a just few minutes ago.  But if the idea of taking time off still feels difficult or stressful, here are a few tips.

First, it's okay to start small. Short vacations have similar positive effects as long ones; one study from Radboud University Nijmegen in the Netherlands found that even vacations of just a few days increased health and well-being. And because benefits from most vacations fade after 5 days, frequent, shorter vacations may actually be better. So instead of blocking off two weeks and paying for it when you return, try a long weekend every month or two instead.

Second, it's okay to check e-mail a few times while you're away. The above study also revealed that people who worked during vacations still showed increases in health and well-being, albeit smaller ones. For many workers, being able to check in at work eases anxiety. So, within the bounds of reason, go for it! Just don't let things get out of hand, lest your spouse or partner lock your iPhone in the hotel safe.

Whether you're being forced to work this Thanksgiving or not, the holidays are a great time to re-prioritize. It's important to remember that family and friends are life's true gifts. After all, on their deathbeds, few people are likely to say "I wish I had spent more time at work." So for goodness sake—take some time off!