The Work Between Work – Building Your Recovery Plan

How would you rate yourself right now on a scale where “5” represents “refreshed and full of energy” while “1” represents “exhausted and burned out”?  We seem to be collectively trending lower on such a scale, so what’s the root cause? 

The nature of the work has certainly changed in that we are:

• Constantly connected, sometimes around the clock
• Managing complex and ambiguous tasks more frequently while simpler work is automated
• Adjusting to rapid technological advancements
• Handling large amounts of input from multiple channels and sources

But the work is not the only thing that’s changed — we’re also not recovering as effectively as we used to.

Case in point — before you read further, attempt to define what recovery is. 

How did it go?

Simply defined, recovery is the process of restoring depleted psychological resources in the wake of managing job demands.  And how do we do that?

Part One: The After Work Plan

A natural starting point for recovery is to focus on what we do after work.  Research has consistently found a link between these four activities and effective recovery:

• Psychological Detachment — Disconnecting from work demands cognitively and emotionally
• Relaxation — Reaching a state that is tension and worry-free
• Control — Having agency over where and how our time is being spent
• Mastery (Growth Outside of Work) — Finding meaningful activities and hobbies

If you were to audit your after work plan across these four areas, what strengths or areas of opportunity would emerge?

After-work recovery can be highly effective but what about recovery in the wake of managing challenging people and assignments?  Additional research gives us actionable guidance for recovering throughout the work day.

Part Two: The During Work Plan

Small additions to our daily work routines can make a large difference on our ability to recover, which in turn equips us to sustain high levels of professionalism and performance.  Proven steps we can take to recover include:

• Micro-breaks — 30 seconds to 5 minutes – looking out the window, getting a cup of coffee
• Task switching — Setting one task aside to work on something else
• Social interaction – Striking up a conversation that is replenishing (e.g., humor, non-work topics, shared interests)
• Movement — Standing up, stretching, taking a walk, changing work locations
• Cognitive rest — Engaging in low-demand tasks like organizing the office or cleaning our workspace

Underlying any of these measures are the efforts we make to create room in our schedules for these actions.  That brings us to a vital paradox when it comes to recovery:

The Paradox — Recovery Takes Work

It’s counterintuitive, but recovery is more active than passive.  It takes a level of focus, intention, and action that is not unlike the performance our jobs demand of us.  Recovery — the best kind of rest — involves directed energy and effort.  However, the investment is well worth the return that we receive in terms of resilience, adaptability, well-being and effectiveness in meeting the evolving demands of public service.

Consider this your invitation to cultivate your restoration, one intentional step at a time. 

How will you recover today?

Ernest currently serves as a Personnel Research Psychologist within the Chief Human Capital Office of the US Department of Housing and Urban Development (HUD). He earned his Ph.D. in industrial-organizational psychology from the University of Akron in 2016. Over the last 20 years, he has worked in for-profit, non-profit, and government settings while holding a variety of individual contributor and leadership roles. His areas of expertise and experience include assessment for hire and development, leadership development, employee engagement, performance management, and organizational change and transformation. 

Photo Credit: Srattha Nualsate at pexels.com.