Work Hard, Play Hard, Rest Hard

Do you ever feel like if you aren’t being productive every waking moment of the day, you are wasting time or failing to work toward your goals?

Even though the end of the year is supposed to be a time of rest and reflection, it still feels like we are in a constant cycle of “go, go, go.” Wake up. Wrangle children. Work. Cook. Figure out holiday gifts. Run errands. Rinse. Repeat. And somewhere in the midst of it all, we have to find time for our family, friends, and health.?

It can feel like we are in a constant battle for work/life balance, while sacrificing our rest, relaxation, mental health, and well-being. Or if we do take the time to rest, we feel the guilt start to creep in because we aren’t really doing anything we perceive to be “productive”.

Why does your brain need rest?

From the moment you wake up, your brain is constantly working to process the information that surrounds it. You make dozens of decisions – and that’s before your workday even begins.

Then, you start your workday with a barrage of emails, meetings, tasks, and to-dos. In reality, your brain has the capacity for 90 minutes of intense focus before your cognitive abilities begin to slip. Without periodic rest, productivity and concentration decrease, feelings of stress and anxiety increase, and burnout and brain fog get closer on the horizon.?

Give your brain a break.

You don’t have to go on a week-long silent retreat (although that sounds amazing), to give your brain some rest. Here are three things you can do throughout your day to help give your brain a break:

1. Be mindful with your lunch break

It might seem like if you work through lunch or eat at your desk, you’re at the height of productivity. But remember: Your brain needs rest to retain focus, and studies show that prolonged sitting leads to a heightened risk of heart disease, stroke, and other physical and mental health issues.?

And when you eat at your desk, you’re probably going to respond to any incoming emails or messages rather than actually taking a break. You also don’t pay as much attention to what you’re eating, which leads to the potential to overeat or get hungrier sooner.?

Research ?shows that individuals who take a lunch break every day are happier with their jobs and feel more productive at work.?

So be mindful of your lunch break. Take a 15-minute walk, go sit at a nearby cafe, or better yet, grab a bite with a coworker (without talking about work).

2. Schedule time for breaks into your day

In addition to lunch, it can be helpful to schedule short breaks throughout your workday. Whether it’s a 5-minute stroll around your neighborhood or office or calling a friend for a quick catch-up session, try to take a short break every 90 minutes or so.

It can be helpful to identify common milestones throughout your workday to set yourself up for success. For example, take a break every time you finish responding to emails or after a recurring weekly meeting.

Or if you have back-to-back meetings all day like me, try to set the expectation at the beginning of the call that you’ll need to hop off 5 to 10 minutes early. This will provide you with a much-needed moment of peace before your next commitment. For any meetings you schedule going forward, try to set them for 25 instead of 30 minutes or 50 minutes instead of 1 hour.

When you have limited free time, you have to schedule it in your calendar.

3. When you’re resting, actually rest?

Just because you’re taking a physical break from work doesn’t necessarily mean you’re taking a mental one. So during your moments of rest, leave the work thoughts at your desk. They’ll certainly be waiting for you once you return, but actively resting will prepare you to tackle them head on.

And if you cross the finish line of your workday and your mind keeps racing, remind yourself to actively rest. Close your computer, turn off all work-related notifications, and try to turn off your work brain by bringing yourself back into the present moment. Or if it helps, remember that they aren’t paying you for the time you spend worrying.

Moving Forward

As you move throughout your workdays and embark on your plans for the new year, don’t forget to take time for active rest and relaxation.?

We are human beings, not human doings. Don’t beat yourself up for taking time to just be.