The Secret to More Success? More Rest

Rest isn't a luxury; it's a necessity. Without it, your productivity and joy in life quickly dry up. Here's how the most successful leaders prioritize rest to gain a competitive advantage.

I remember the day I hit my wall. I was sitting in my office at Thomas Nelson Publishers, staring at my computer screen, but the words were swimming before my eyes. My head felt foggy, and despite drinking my third cup of coffee, I couldn't focus.

I had been proud of working 70-hour weeks, wearing my exhaustion like a badge of honor. That day, my body decided enough was enough. The irony? My productivity had been declining for weeks, but I was too tired to notice.

That wake-up call transformed my relationship with rest. Today, I consider rest as important to my success as any strategy or skill I've developed. The research backs this up, and what I've discovered might surprise you.

The High Cost of Running on Empty

Here's a shocking truth: Working longer hours doesn't equate to getting more done. Stanford University research found that productivity per hour declines when people work more than 48 hours per week.

But it gets worse.?

A comprehensive nine-year study at investment banks revealed that professionals working 100-120 hour weeks initially performed well, but after four years, they experienced severe physical and mental health issues, including chronic exhaustion and cognitive decline.

The Science Behind Strategic Rest

Rest isn't just about feeling better—it's about performing better. Here's what research tells us:

• Sleep deprivation significantly impairs judgment and decision-making abilities. One study published in Occupational Environmental Medicine found that going without sleep for 24 hours impairs cognitive performance as much as having a blood alcohol level of 0.10%.
• Sleep loss specifically affects your prefrontal cortex, the brain region responsible for complex decisions and emotional regulation.
• During sleep, your brain processes complex information and forms new connections. Research shows that REM sleep plays a crucial role in creative problem-solving and insight generation.
• Unsurprisingly, studies show that well-rested individuals show significantly better performance on cognitive tasks and make fewer mistakes.
• What's particularly fascinating is how different types of rest affect your performance. Research from NASA shows that pilots who took a 26-minute nap improved their reaction time by 16% and decreased their lapses in attention by 34%.

But rest isn't just about sleep—it's about strategic disengagement that allows your brain to process and integrate information.

Think of your brain like a computer. Just as a computer needs time to run its maintenance programs, your brain requires downtime to consolidate memories, process emotional experiences, and prepare for future challenges. This happens during what neuroscientists call the "default mode network"—periods when you're awake but not actively focused on external tasks.

I've just opened up a new spot in my private coaching program. If you're ready to make a breakthrough in both your professional and personal life, this is your chance to work directly with me, one-on-one, to achieve the Double Win. Get the details and apply here.

The Hidden Benefits of Recovery

Before we dive into your action plan, it's important to understand how different types of rest support different aspects of performance:

• Physical Rest: Beyond sleep, your body needs periods of active recovery. This includes activities like gentle walking or stretching, which help reduce muscle tension and increase blood flow to the brain. Research shows that even a 5-minute walk every half hour can significantly improve your energy and mood.
• Mental Rest: Your brain operates in two distinct modes: focused and diffuse. While focused mode is essential for detailed work, diffuse mode—activated during rest periods—is crucial for creativity and problem-solving. This explains why solutions often come to us during a shower or walk.
• Emotional Rest: High achievers often overlook emotional recovery. Yet studies show that emotional exhaustion can be just as debilitating as physical fatigue. Taking time to process emotions, whether through meditation, journaling, or meaningful conversations, is crucial for sustained performance.

The Power Behind Daily Renewal

1. Start by scheduling rest first. Block out rest periods before anything else in your calendar. These aren't optional breaks—treat them as non-negotiable appointments, just as you would a meeting with your most important client.
2. Practice strategic renewal throughout your day. Take a break every 90 minutes to maintain peak performance. When possible, step outside—exposure to natural light helps regulate your circadian rhythm. Keep these breaks screen-free to give your mind true restoration time.
3. Make sleep a priority by upgrading your sleep habits. Create a consistent bedtime routine that signals to your body it's time to wind down. Follow the CDC's recommendation of at least 7 hours of sleep per night. Keep your bedroom cool—research shows room temperature directly affects sleep quality.
4. Master the art of micro-breaks between tasks. These brief pauses help reset your focus and prevent mental fatigue. Step away from your work briefly, practice deep breathing, or simply stand up and move around. Even looking at something in the distance can help reduce eye strain and refresh your mind.

Remember: Rest isn't a reward for hard work—it's what enables your best work.

The Workbench

If you're ready to elevate your rest strategy, the Oura Ring, now in its fourth generation, is an excellent tool to track and optimize your sleep. I've used the Oura Ring since its earliest model, and it's been invaluable for understanding my sleep quality and quantity.

The Oura Ring tracks several metrics that reveal how well you're resting, including:

• Heart Rate Variability (HRV), which helps gauge recovery levels and is also a major marker of overall cardiac health
• Body Temperature Trends, showing how external or internal factors might impact rest
• Sleep Stages, such as REM and deep sleep, both essential for cognitive processing and physical repair

With insights from the Oura Ring, you can make adjustments that help you wake up more refreshed and ready to take on the day. This tool is for anyone serious about optimizing energy and recovery.

What’s Next?

Next week, we’ll explore the world of goal achievement. I’ll share my seven-part framework for setting goals that get results. Until then …

In pursuit of the Double Win,

P.S. I've just opened up a new spot in my private coaching program. If you're ready to make a breakthrough in both your professional and personal life, this is your chance to work directly with me, one-on-one, to achieve the Double Win. Get the details and apply here.

Our Mission: At Full Focus, we believe everyone deserves to win at work and succeed at life. Our mission is to make it nearly impossible for people not to get the Double Win?.

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