Did you know? In 2024, 47% of Americans left some PTO unused. In an age when it's been proven time and time again why taking time off from your job is beneficial, come along as we examine exactly what benefits using your PTO offers, and why experts are saying unplugging isn't just nice—it's necessary.
According to Dr. Charletta Dennis, Medical Director of Behavioral Health for Priority Health, Americans are hesitant to use their PTO due to workplace pressures and concerns about falling behind.
"Nearly half of all U.S. workers don't use all their PTO time. Some fear appearing less dedicated if they take time off, while others worry about the workload piling up during their absence," Dr. Dennis said. "This mindset can be counterproductive because unused PTO doesn't prevent burnout—it contributes to it."
There are psychological and physiological consequences of not taking regular breaks from work, with Dr. Dennis explaining this can lead to increased stress, anxiety and a higher risk of depression.
"From a physiological perspective, chronic work stress has been linked to elevated blood pressure, weakened immune function and even heart disease. Taking breaks is essential for both your mental clarity and long-term physical health," she said, noting how research shows that taking time off improves focus, productivity and overall well-being. "For women balancing work and caregiving, regular rest can significantly reduce stress and improve resilience. Time away from daily responsibilities allows for essential self-care and helps prevent burnout."
Perhaps unsurprisingly, there are some cultural and generational differences in how people use their PTO.
"A 2023 Pew Research Center report found that younger generations, like Millennials, are more likely to use their PTO compared to older generations who may feel more pressure to remain available," Dr. Dennis shared. "Cultural background also plays a role, as some cultures value continuous work, while others strongly encourage regular rest and family time."
Even if you don't feel burned out, there can still be signs that it's time to take a break.
"Some signs that it's time for a break include trouble concentrating, irritability, sleep disturbances and a lack of enthusiasm for work tasks," Dr. Dennis noted. And be sure to pay attention to the little things! "If you notice that small setbacks feel overwhelming, or your energy is consistently low, it's a good indicator that a break is needed—before reaching full burnout."
If a full vacation is just simply not in the cards right now, there are still some small ways to reclaim your rest.
"Short walks, mindful breathing exercises, or even a digital detox for a few hours can be rejuvenating," Dr. Dennis said, recommending some specific examples of ways to incorporate brief periods of relaxation every day.
MICRO-BREAKS AT WORK
"Set aside three to five minutes in the bottom first half of your shift or just before getting off work to do a quick mindfulness exercise, breathing exercise or quick stretch. This can be scheduled at the beginning of the work week and again mid-week," Dr. Dennis explained. "Scheduling breaks make you aware of the need to practice stress-reducing techniques. I personally have an alarm set on my phone to say affirmations at noon. This only takes two minutes, but I do this daily, and it grounds me in positivity."
STAYCATION
"Create an experience at home such as a spa day complete with a bubble bath or arrange a day to do only what you enjoy from the comfort of your own home. Try creating a special corner of your home to make it feel like a retreat," Dr. Dennis said, reminding us however, that house chores during your staycation are a no! "The key to scheduling a break is to be intentional about your time to decompress. Choose activities that you know you will enjoy even if that means scheduling time to sleep."
If you're feeling burned out and stuck in "go" mode, it's important to give yourself permission to pause and reset.
"Your well-being is crucial to your performance and happiness," Dr. Dennis emphasized. "Prioritize self-care, schedule small breaks and talk openly with your employer about your needs. Remember, the most effective employees, and parents, are those who take care of themselves first.
"Taking time for yourself isn't a luxury—it's a necessity for sustainable health and productivity. If you're struggling, reach out for support and know that your well-being matters, both to you and to those around you. Let's normalize rest as part of a healthy, balanced lifestyle."
Written by Sarah Suydam, Managing Editor for West Michigan Woman.
