3 Types of Rest To Incorporate To Maximize Your Wellbeing & Productivity

“Maybe your goals, dreams, and tasks don't need you to push through today. Maybe they need you to rest.”

This is what I shared in a group coaching session this morning, and I saw the group take a collective exhale. It was like they received the permission they needed to not push beyond their mental and physical capacity today. One woman said, “I never thought that I could achieve my goals without sacrificing so much.”

If you have ever felt that way, hopefully, this is a reminder that you are not alone. On a deeper level, I hope it reminds you that rest is just as important as action.

The challenge for most people is that they believe that rest is something they can’t afford to do or that it will make them appear unproductive or lazy. However, the opposite is true. Science and numerous studies show that taking rest can actually enhance productivity, creativity, and overall well-being.

The Science of Rest

• Cognitive Benefits: Research from the University of Illinois at Urbana-Champaign found that brief diversions from a task can dramatically improve one's ability to focus on that task for prolonged periods. This phenomenon, known as the “brain’s default mode network,” allows for mental downtime that helps consolidate memories, foster creativity, and enhance problem-solving skills.
• Physical Health: A study published in the journal Occupational & Environmental Medicine revealed that taking breaks reduces the risk of cardiovascular diseases, lowers stress levels, and helps maintain a healthier work-life balance. Regular rest periods help the body recover from physical and mental exertion, reducing the risk of burnout and chronic stress-related conditions.
• Emotional Well-being: Research in Psychosomatic Medicine indicates that relaxation and leisure activities contribute significantly to emotional stability and stress reduction. Engaging in activities that you enjoy and that provide relaxation can boost your mood, reduce anxiety, and improve overall emotional health.
• Productivity and Performance: According to a study by Stanford University, productivity per hour declines sharply when a person works more than 50 hours a week. After 55 hours, productivity drops so much that putting in any more hours would be pointless. Scheduled rest ensures that you are working at your optimal capacity without diminishing returns.

The science doesn’t lie: rest is your productivity superpower—skip it, and you're sabotaging your success. Rest to be your best.

It’s one thing to know that you need to rest, it is another thing to actually take the rest. Here are three ways that I incorporate rest into my life:

• Daily Rest: Look at your calendar and schedule short breaks throughout your day. Aim for a 5-10 minute break every hour. Use this time to stretch, take a short walk, or simply breathe deeply. These micro-breaks will help you maintain focus and energy.
• Monthly Disconnect Days: Choose a day in the next 30 days when you fully disconnect from all forms of work and “doing.” This day is dedicated to “being” – being present, being mindful, and being attuned to your needs. Engage in activities that bring you joy and relaxation, whether it’s spending time in nature, practicing yoga, or enjoying a hobby.
• Quarterly Rejuvenation Days: Plan an activity in the next 90 days that fills your cup and rejuvenates your spirit. This could be a weekend getaway, a spa day, or a retreat. Make it a priority and commit to this time for yourself. It’s an investment in your long-term well-being and productivity.

Rest is not the enemy of progress; it’s a powerful ally. By scheduling rest and making it a regular part of your routine, you can achieve your goals with greater efficiency and less sacrifice. Take a moment now to look at your calendar and schedule your daily breaks, a future disconnect day, and a rejuvenating activity within the next 90 days. Your mind, body, and soul will thank you for it.

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About Allison Tibbs

Allison Tibbs is the CEO of Nourished Life Coaching & Consulting, a certified personal trainer, wellness coach, and on-camera fitness trainer for Tonal & BODi, who used her personal journey through overcoming depression and burnout to help her diverse global clientele prioritize their physical and mental health.? She has worked with companies like Cisco, Genentech, Cartier, and Waymo, has been featured in Women’s Health, PopSugar, and Shape Magazine, and travels the world offering keynotes. She currently splits her time between San Francisco and Los Angeles, California. For more information, visit her website www.AllisonTibbs.com