When it comes to paid time off, American workers get the short end of the stick. In Spain and Germany, for example, full-time employees receive at least four weeks off each year, as mandated by law. In the United States, meanwhile, the average vacation policy for workers with a year of service offers 11 days, and it takes around 10 years of service to accrue up to 19 days per year. As many as a quarter of all businesses don’t offer any vacation time at all.
What’s more, millions of Americans who do receive vacation time don’t use all of it. According to a 2023 survey of U.S. workers by the Pew Research Center, nearly half (46 percent) said they don’t use all the time off their employers offer.
The hesitation is understandable. The thought of work piling up, uncertainty about job security in an increasingly unpredictable economy, and the intense return-to-office push on the part of many employers — a reaction to the work-at-home boom of the COVID-19 years — can make workers nervous about leaving their desks unattended.
In addition, travel can be prohibitively expensive, and the challenge of choosing what to do with limited free time can make vacations feel like more trouble than they’re worth.
But multiple studies have shown that taking time off isn’t simply an indulgence — it’s essential for health and productivity.
In short, vacations are worth the trouble.
John de Graaf, editor of the book Take Back Your Time, explains how to overcome vacation anxiety and reclaim your leisure time.
Stress Source
You’re concerned about work backlog. “People worry that while they’re away the emails will pile up and there will be no one to cover for them,” says de Graaf. This can lead people to postpone time off indefinitely.
You anticipate resentment. You may be convinced that the people who cover for you will resent you for it — and that you’ll have to deal with their animosity when you return.
You fear being perceived as a slacker. Even though you’ve earned your vacation time, you might worry that if you use it, you’ll be seen as less devoted to your job. If you’re self-employed, you might feel pressured to always be on call, lest your clients take their business to someone else.
You’ve got an antivacation work culture. “You have some managers who will say or imply, ‘Loyalty means being here all the time,’” says de Graaf. Some executives brag about never taking time off. It’s hard to swim against this tide.
You suffer from workaholism. You may have internalized the widespread American attitude that relentless labor is more commendable than a balanced life, he says. You may believe that taking time off is a sign of laziness, that you don’t deserve a vacation, or that a serious job means never taking breaks.
You worry about money. People may feel like a vacation needs to be expensive to be “worth it.” If this is your belief and you can’t afford the expense of a fancy cruise, a trip abroad, or an all-inclusive resort, you’re likely to skip vacations altogether.
Scheduling is a hassle. Planning a vacation can be a challenge, especially when it involves navigating multiple work and social calendars. “You and your partner may have different schedules, so it’s hard for the two of you to find time to go away together,” says de Graaf. If you add kids or pets to the mix, things can get even trickier.
Success Strategies
1) Treat vacation as a healthcare investment. Contrary to popular belief, taking a vacation is not a luxury: It’s essential for your overall health.
“There’s plenty of evidence that people who regularly take vacations are much less likely to have heart disease than people who don’t,” de Graaf notes. “A study found that women who don’t take regular vacations are about twice as likely to suffer from depression. And their susceptibility increases the longer they delay taking a vacation.”
2) Plan trips well ahead of time. “People who plan vacations are far more likely to take them,” says de Graaf, adding that most planning stress results from a lack of time. Planning ahead lets you take advantage of cheaper airfares and more lodging options. Starting early also lets you imagine a variety of possibilities, which can make planning fun instead of frustrating.
3) Make arrangements with work colleagues. Give those who rely on you plenty of notice before you take off. Establish who will cover for you while you’re gone and agree on how you can return the favor. This can reduce stress on both sides, says de Graaf.
4) Understand the benefits. If your manager discourages taking time off, try sharing research about how vacations improve productivity. If you’re self-employed, read such research articles to your inner taskmaster.
5) Take the vacation you can afford. If you’re strapped for cash, an expensive vacation can cause more stress than it relieves — but there’s no reason that a trip has to be expensive. “When I was a kid, my family didn’t have a lot of money, so we went camping,” de Graaf says. “It didn’t cost very much, and it’s what I remember most fondly from my childhood.”
You can also take staycations, which cost almost nothing. What’s not to love about spending a week sleeping late and drinking coffee in your pajamas at home? (Explore these do’s and don’t to plan your staycation.)
5) Go away by yourself. If coordinating a vacation with your partner or family is simply not feasible every year, take a trip by yourself and encourage your partner to do the same, advises de Graaf. “Vacation can be a nice opportunity to enjoy yourself on your own,” he says.
It also gives you a chance to spend your time exactly as you like. This is important to do occasionally, since — like lost vacation days — your time isn’t something you can get back.
Renewal
For more inspiration and strategies to overcome life’s challenges, please visit our Renewal department.
This article originally appeared as “How to (Actually) Take Time Off” in the May/June 2026 issue of Experience Life.
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