Prioritizing Rest
In our go-go-go world rest can seem like a bad word. Not accomplishing 20 tasks a day feels like we are doing something wrong. We are being lazy. It is common to equate success, or productivity, with non-stop activity. However, rest supports productivity, creativity, and contentment.
It is helpful to notice what you are telling yourself about rest because our thoughts influence our behavior so thinking you can’t rest, or rest is bad, is going to hinder your ability to rest. Do you tell yourself, “I can’t rest, I have too much to do!” Or, “Rest is for lazy people.” Or, “I’ll rest when I’m dead!” If so, it will be beneficial to reframe how you are thinking about rest by practicing repeating more helpful thoughts about rest to yourself. For example,
I am busy and rest is important. I can make time for it.
Resting will help me be more productive in the long run.
Rest will allow me to enjoy life more.
This Harvard Business Review article discusses the benefits of rest and downtime including increased productivity, energy, focus, and creativity, and tips for increasing downtime. Of note, the article is several years old yet the information discussed continues to be applicable.
Tips for Boosting Rest
Schedule it. Just like you would an important appointment or meeting, schedule rest and non-strenuous enjoyable activities and stick to your schedule.
Take short breaks during the day. Short periods of rest, about 10 minutes, can be helpful. Go for a brief walk, have a cup of tea, stretch, practice breathing exercises, or listen to music for a few minutes.
Plan longer rest periods. Lengthier periods of rest, such as several hours or days of rest, can also be beneficial, particularly if you can disconnect from daily stressors. And, putting a longer period of rest on the calendar can benefit mood by having an event to look forward to. Vacation anyone?
Turn off devices. Being constantly connected to our phones and computers can make us feel like we always need to be “on” and add to our stress. Intentionally turn off/take time away from devices.
Do the opposite of what you typically do. Engaging in activities that are the opposite of how you spend most of your time can feel particularly refreshing. For example, if you sit at a desk most days, plan time moving your body or outside. If your work is physically demanding, schedule time for relaxation exercises. If your work is fairly uncreative, think about hobbies that cultivate creativity. And if your work involves a lot of time alone, schedule social activities.
Be organized. Organization can decrease a sense of scatteredness and stress and aid an overall sense of relaxation. So, it may be helpful to list tasks if you feel overwhelmed or take a few minutes to tidy up your desk.
Create routines. Like being organized, having a daily routine creates structure and can free up mental space and time as we spend less time thinking about certain activities. Routines can also signal to your brain when it is time for different activities including rest.
Audit your energy. This CNBC article discusses the importance of rest and how thinking about where you spend your energy, and what activities feel energizing or draining, can be helpful. The article explains that when you do something that benefits your health and well-being you get a “credit” and when you do something detrimental, like work late, you get a “debit.” You can tally up your credits and debits over a week and see where you may want to make changes. Overall, the aim is to rest and refuel by putting “credit” back into your body’s tank.
To learn more about strategies to enhance rest, well-being, and mood, please contact us at CBTDenver.