The Four-Day Work Week: What the Research Shows and How to Pitch It

Imagine every weekend were three days long. An extra day to rest, see friends, run errands, play with your kids, take a class or simply do nothing at all. And then imagine your pay stayed the same.

That's the idea behind the four-day work week, and it's moved from fantasy to serious experiment. Companies and governments around the world have run trials, and the results have caught a lot of attention. It's not right for every job or business, but the research so far is surprisingly encouraging, and it's changing conversations about how we work.

What is a four-day work week?

There are a few different versions:

The 100-80-100 model

Popularized by the nonprofit 4 Day Week Global, this model means 100 percent of pay for 80 percent of time, in exchange for 100 percent of productivity. Employees work about 32 hours over four days, with no pay cut, while aiming to maintain output.

Compressed hours

Employees work the same total hours, such as 40, in four days instead of five, usually as four 10-hour days. Pay stays the same, but days are longer.

Staggered schedules

Teams take different days off so the business stays open five or more days a week.

Reduced hours with reduced pay

Some employees choose to work four days for 80 percent of pay. This isn't usually what people mean by the four-day week movement, but it's an option for some.

What the research shows

The UK pilot

In 2022, the largest four-day week trial at the time took place in the United Kingdom, organized by 4 Day Week Global with researchers from the University of Cambridge, Boston College and the think tank Autonomy. About 61 companies and around 2,900 employees took part for six months.

Key findings reported by the researchers included:

• 56 of the 61 companies planned to continue with the four-day week after the trial, and 18 made it permanent
• 71 percent of employees reported lower levels of burnout
• Many reported less anxiety, fatigue and sleep problems
• Company revenue stayed broadly the same over the trial period, rising slightly on average among companies that shared data
• Employee resignations dropped significantly compared with the same period the previous year

Other trials

Trials in the United States, Ireland, Iceland, Australia and other countries have reported similar themes: improved wellbeing, lower burnout and generally maintained productivity. Iceland's public sector trials between 2015 and 2019, which reduced hours to 35 or 36 a week, were widely reported as a success and led to many workers gaining the right to shorter hours.

Caveats

It's important to keep the findings in perspective:

• Companies that volunteer for trials may already be open to change and well suited to it
• Many trials have been relatively short
• Results vary by industry and role
• Some companies have tried the four-day week and returned to five days

More long-term research is still needed.

Benefits of a four-day work week

For employees

• More rest and recovery, which can reduce burnout. See our guide to burnout signs and recovery.
• Better work-life balance and more time for family, friends and hobbies
• Improved mental health, including lower stress and anxiety
• More time for health, like exercise, cooking and medical appointments
• Less commuting, saving time and money

For employers

• Higher employee retention and easier recruitment
• Fewer sick days
• More focused, efficient work, as teams cut unnecessary meetings and tasks
• Stronger engagement and loyalty

For the planet

Fewer commuting days can mean lower emissions, and some research suggests shorter working hours may be linked with lower carbon footprints.

Challenges of a four-day work week

• Not every job fits easily. Healthcare, retail, education and customer service often require coverage five or more days a week. Staggered schedules can help but add complexity.
• Longer days in compressed models can be tiring, especially for parents or people with caregiving responsibilities.
• Pressure to cram work into fewer days can increase stress if workloads aren't adjusted.
• Customer expectations may need managing.
• Small businesses may find it harder to adapt.

What makes a four-day week work

Companies that succeed often:

• Cut unnecessary meetings and shorten others
• Protect focus time. Our guide to deep work and focus explains why this matters.
• Reduce distractions, like constant messaging
• Prioritize ruthlessly, focusing on high-value work
• Measure outcomes, not hours
• Plan coverage for customers and clients
• Involve employees in designing the new schedule

How to propose a four-day week to your employer

1. Do your research

Learn about trials, results and how other companies in your industry have approached it.

2. Start with yourself or your team

Proposing a pilot for one person or team is often easier than a company-wide change.

3. Focus on business benefits

Highlight retention, productivity, recruiting and wellbeing, not just personal preference.

4. Propose a trial

Suggest a three- to six-month pilot with clear goals and ways to measure success, like project completion, customer satisfaction and quality of work.

5. Address concerns

Plan how you'll handle coverage, communication and deadlines.

6. Offer alternatives

If a full four-day week isn't possible, consider:

• Compressed hours
• Flexible start and end times
• A "no meetings" day
• Summer Fridays
• Remote or hybrid work

Sample pitch

"I've been reading about four-day week trials, where many companies maintained productivity while reducing burnout and turnover. I'd love to propose a three-month pilot for our team, where we work four longer days and keep coverage through staggered schedules. We could track project deadlines and client feedback to measure success. Would you be open to discussing it?"

Making the most of an extra day off

If you get a four-day week or compressed schedule, protect that extra day. Use it for:

• Rest and recovery
• Health appointments
• Exercise and time outdoors
• Learning something new. Our guide to free online courses has ideas.
• Time with friends and family
• Volunteering. See our guide to volunteering and wellbeing.

Try not to fill it with work emails or catching up on work tasks, which can defeat the purpose.

Questions to ask before trying a four-day week

If your team or company is considering a four-day week, it helps to think through the details before starting:

• What will we measure? Agree on how success will be judged, like deadlines met, customer satisfaction, quality and wellbeing.
• Who covers what? Decide how customer needs, emergencies and time-sensitive work will be handled on the day off.
• Which day is off? Will everyone share the same day off, or will it be staggered?
• What gets cut? Identify meetings, reports and processes that can be shortened or dropped.
• How will we communicate? Let clients and partners know about any changes to availability.
• What happens if it doesn't work? Agree on a review point and a plan to adjust.

Planning ahead reduces stress and makes it far more likely the trial will succeed.

Flexibility matters most

Even if a four-day week isn't on the table where you work, the research behind it points to something useful: people tend to do better when they have more control over their time and enough rest to recover. Small changes like fewer meetings, protected focus time, flexible start times and genuinely switching off in the evening can bring some of the same benefits.

Frequently asked questions

What is a four-day work week?

A four-day work week means working four days instead of five. Some versions keep full pay for fewer hours, while others compress the same hours into four days.

Does a four-day work week improve productivity?

Several trials have found that productivity and revenue stayed about the same while wellbeing improved, though results vary by company and industry.

What did the UK four-day week trial find?

In the 2022 UK pilot, most participating companies continued the four-day week afterward, employees reported lower burnout and stress, and revenue stayed broadly stable.

Can every job have a four-day week?

Not easily. Jobs requiring constant coverage, like healthcare and retail, may need staggered schedules or other flexible arrangements.

How do I ask my boss for a four-day week?

Research the evidence, focus on business benefits, propose a short trial with clear goals, plan for coverage and offer alternatives if a full four-day week isn't possible.

Time is a wellness resource. See how your occupational wellness is doing with our free wellness wheel quiz.