You're not actually taking a break if you are still receiving messages, checking them, and sending quick responses. Your mind is still at work. This means you won’t return to work refreshed and refocused. Instead, you’ll feel like you’ve been going the entire time you were away.

3. Anxiety increases

The combination of distracted work and never taking (proper) time off results in increased anxiety. And this goes beyond work. Studies are showing the amount of screen time and digital distractions are contributing to higher levels of anxiety.

The sheer volume of time people spend online, coupled with the fact that the digital world is full of distractions, has made distraction the norm. You're always connected, always communicating. The speed and volume of it all is exploding, and it's dividing your attention further and further from whatever task is at hand.

It also causes your time-management skills fall by the wayside.

At this point, you may be wondering how it’s even possible to manage your time when a constant stream of consciousness demands your unwavering attention.

Anxiety is a byproduct as the day never ends and you never feel things are fully complete.

4. You are not in control of your day

To succeed in work, you need a plan of attack for each month, week, and day. You should approach your day with a to-do list with key priorities.

Immediate response expectations strips away your control over your own day. Instead of playing offense and dictating what you’ll focus on, now you're playing defense.

To succeed, you need to be proactive. When you respond to every message and email immediately you are reactive.

As Greg McKeown says in his book, Essentialism, “If you don’t prioritize your life, someone else will.”

Instead of a clearly focused day knocking out important tasks, your day ends up getting sidetracked by messages and other people's priorities.

Creating a healthy work culture

These issues fall on leadership. If you are a leader or manager, make sure your company's focus is on priorities and the work itself. The focus should not be how quickly responses come through.

Encourage employees to truly take time off. Tell them that when they are off, they need to be really away so they can come back refreshed.

The always-on habit is not easy to break and may seem harmless. But the effects are far reaching, sapping productivity and energy from the team.

A great place for the team to start is to review the culture and reset expectations.