Could a Shorter Workweek Be the Secret to Better Health?

Imagine working four days a week, leaving Friday free for rest, family, or personal growth without sacrificing productivity. In the Netherlands, this is not a futuristic idea but a lived reality. By 2024, the average Dutch worker clocked just over 32 hours per week, often structured into four day schedules. Early results show more happiness, lower burnout, and surprising gains in productivity. What does this mean for health and could such a model benefit you?

The Link Between Work Hours and Health

Decades of research show that working long hours places strain on nearly every system in the body. Extended time on the job has been linked to elevated cortisol levels, which contribute to chronic stress and higher risks of hypertension and cardiovascular disease.

Long hours are also associated with increased alcohol consumption, poor dietary choices, and reduced physical activity, creating a cycle that undermines health over time. Mental health is another area of concern. Employees who consistently work more than forty hours a week report higher rates of anxiety and depression, in part because prolonged work schedules reduce time available for recovery, exercise, and social interaction.

Sleep patterns are often disrupted, and insufficient rest compromises immunity, focus, and emotional regulation. Studies published in leading occupational health journals note that people who regularly exceed standard work hours face a higher likelihood of developing type 2 diabetes, stroke, and heart conditions.

These effects accumulate gradually, meaning even small adjustments in weekly schedules can add up to meaningful improvements in health. By reducing the amount of time spent at work and creating space for restorative activities, individuals protect their physical and psychological resilience.

What Happens When You Work Less?

Reducing weekly work hours reshapes daily life in ways that extend beyond lower stress scores. Employees often report more consistent energy throughout the week, which is attributed to the opportunity for recovery time between work periods. With fewer hours spent at the office, people are more likely to fit in exercise, prepare healthier meals, and maintain regular sleep schedules. These behavioral shifts are critical because they reduce risk factors for obesity, hypertension, and other chronic conditions.

Another important benefit is the restoration of focus and creativity. Studies of four day workweek pilots show that workers maintain or even exceed previous productivity levels not because they compress tasks into fewer days but because they approach their work with sharper concentration and less distraction. Shorter schedules appear to encourage better use of time, reduced absenteeism, and lower turnover, all of which reinforce workplace stability.

Health also improves through stronger social and family connections. More time outside of work allows people to nurture relationships, care for children or aging relatives, and participate in community activities. These connections serve as protective factors against depression and anxiety, creating a feedback loop that strengthens both individual and collective well being.

In economic terms, shorter weeks can lessen healthcare costs by lowering rates of burnout and stress related illness. Companies that adopt these schedules often find that savings on sick leave and turnover outweigh concerns about reduced hours. Taken together, the evidence suggests that working less is not simply about having more leisure but about creating conditions that sustain health and performance over the long term.

Why Women Shaped This Shift

The evolution of the Dutch workweek is closely tied to the entry of women into the workforce in the late twentieth century. As more women sought employment, many chose part time roles that allowed them to combine work with caregiving responsibilities. This adjustment gradually reshaped the cultural expectation that only men would hold full time positions. It also introduced flexibility into household income structures, since families could rely on dual but varied contributions to overall earnings.

Over time, this approach became formalized into what is often described as the one and a half earner model. One partner would remain in full time employment while the other worked reduced hours, ensuring both income security and time for childcare or elder care. The system was reinforced by policies such as tax incentives and parental leave, which made part time work financially viable and socially accepted.

Importantly, men also began adopting these arrangements, which normalized the idea that shorter schedules benefit families as a whole rather than serving only women. This cultural shift spread across sectors, influencing how businesses structured jobs and how society measured productivity. By valuing balance and family involvement, the Netherlands built a framework where participation in the workforce did not have to come at the expense of health or personal life.

The influence of women in shaping this model extended beyond family benefits. Their participation ensured broader labor market inclusion, reduced unemployment, and created an economy where flexible schedules supported long term engagement rather than short term withdrawal. This integration of social and economic needs helped anchor the success of the Dutch four day workweek as more than just an experiment, but as a sustainable cultural norm.

Broader Social and Economic Impacts

The health improvements linked to shorter workweeks also ripple outward into society and the economy. Communities with more balanced work schedules often see stronger civic engagement, as people have time to volunteer, participate in local events, or support educational activities. These forms of engagement help strengthen social cohesion, which is itself a determinant of public health.

From an economic perspective, businesses that adopt reduced hours frequently report long term gains in recruitment and retention. Attracting skilled workers becomes easier when companies can offer a schedule that supports work life balance. Reduced turnover lowers training costs and helps organizations maintain continuity, which is critical in fields that rely on specialized expertise.

There are also environmental considerations. Shorter workweeks may lead to fewer commutes and reduced energy consumption in office spaces. These changes contribute to lower carbon emissions and improved air quality, creating indirect health benefits for the broader population. Taken together, these outcomes suggest that the value of shorter workweeks extends beyond individual well being to encompass community strength, business resilience, and environmental health.

Lessons for the U.S.

The U.S. workforce tells a different story. Longer hours and a culture that equates busyness with worth have fueled widespread burnout. Women, in particular, face rising rates of workforce exit due to caregiving responsibilities and limited flexibility.

Adopting elements of the Dutch approach could ease these challenges. Flexible scheduling, whether through shorter weeks, staggered shifts, or hybrid arrangements, can reduce the health toll of excessive hours while keeping more people active in the labor market. Evidence from Europe shows that flexibility not only maintains participation but also lowers stress related illness, suggesting that U.S. employers may save on healthcare costs and turnover by rethinking traditional schedules.

Another lesson is the need to align workplace structures with family realities. Affordable childcare, parental leave, and incentives for part time roles make it possible for parents to balance work and caregiving without exiting the workforce altogether. U.S. businesses that integrate such supports may see higher retention and stronger employee loyalty.

Finally, public health considerations make this shift relevant beyond economics. Shorter schedules open time for exercise, sleep, and preventive care, which directly impacts rates of chronic disease. With healthcare expenses rising, measures that improve employee well being could have ripple effects across communities and the broader economy.

According to Eurostat, the Netherlands leads Europe with the shortest average workweek at 32.1 hours. Meanwhile, World Bank data shows unemployment has remained low, reinforcing the stability of this model. For the U.S., the challenge will be to adapt lessons from abroad in a way that addresses its own cultural and structural barriers while keeping health at the center of policy and workplace innovation.

My Personal RX on Working Smarter, Living Healthier

I’ve seen the toll chronic stress and long hours take on health. The Dutch approach to shorter workweeks demonstrates something powerful: when people have time to recharge, they show up healthier, more focused, and more resilient. Here are my personal recommendations to support your health—whether or not your workplace adopts a four-day schedule:

1. Prioritize Recovery Time: Even if your job demands long hours, set firm boundaries for evenings and weekends to allow your brain and body to reset.
2. Mindful Nutrition: Choose meals that balance energy and support brain function. Mindful Meals can help you fuel your day with nutrient-rich, easy-to-prepare options that support long-term health.
3. Support Your Gut-Brain Connection: Chronic stress disrupts digestion and mood. Adding MindBiotic may improve gut health while promoting focus, resilience, and stress management.
4. Plan Active Breaks: Short walks, stretching, or even a few minutes of breathing exercises during the workday can reduce tension and sharpen concentration.
5. Protect Your Sleep: Aim for 7–9 hours nightly. Poor sleep not only affects performance but also raises risks for heart disease, diabetes, and depression.
6. Set Work-Life Boundaries: Log off when your workday ends. Protecting personal time is essential for preventing burnout.
7. Stay Connected: Strong social ties buffer stress. Use shorter workdays or evenings to nurture relationships.
8. Use Fridays for Wellness: If you have a flexible schedule, dedicate time to self-care, exercise, or learning something new.
9. Manage Stress Proactively: Yoga, meditation, or journaling are effective tools to calm the nervous system and reduce chronic stress effects.
10. Advocate for Change: If a shorter workweek isn’t possible in your workplace, talk about flexible scheduling or workload management with leadership. Small shifts can still make a big impact.

Sources: 

1. Eurostat. (2024). Average weekly working hours of workers aged 20–64. Retrieved September 28, 2025, from https://ec.europa.eu/eurostat/databrowser/view/lfsa_ewhun2/default/table?lang=en
2. Gallup. (2024). State of the global workplace report. Retrieved September 28, 2025, from https://www.gallup.com/workplace/349484/state-of-the-global-workplace.aspx
3. World Bank. (2025). Unemployment data for the Netherlands. Retrieved September 28, 2025, from https://data.worldbank.org/indicator/SL.UEM.TOTL.ZS?locations=NL
4. Fortune. (2025, August 28). Forget 40 hours: The Dutch get their work done in just 32 hours a week. Retrieved September 28, 2025, from https://fortune.com/2025/08/28/netherlands-four-day-workweek-europe-us-staffers-grindset-working-women-flexible-schedules-rto-wfh
5. Four-Day Week Global. (2023). Findings from international pilot studies. Retrieved September 28, 2025, from https://www.fourdayweek.com/pilot-results