Discover the key to maintaining productivity, wellbeing and motivation
Demands on knowledge workers are ever increasing. In an effort to accommodate them, we start earlier, stay late, work through lunch and into the night.
But sooner or later we have to confront an issue. There’s only so much overtime we can do before the strain starts to impact the quality of our work.
Unlike the machines we work with, our bodies and minds are not made for prolonged periods of intense effort. Work drains us. It draws from our mental, physical and psychological resources.
To maintain our performance without risking burnout, we need to rest and recover.
Recovery is an active process
Whilst we tend to associate resting with complete inactivity, recovery researchers have found that we can actively help our minds and bodies to relax and recharge (ten Brummelhuis & Bakker, 2012).
And, it's been found that engaging in daily recovery experiences leads to increased well-being at bedtime (Sonnetag, 2001), as well as better sleep and less exhaustion the next morning (McGrath 2017).
This is because recovery, according to Sonnetag, is a process that's initiated by doing things that help restore the resources that were used to deal with the demands of the day (Rydstedt & Johnsen).
This is active rest, not passive zoning out in front of a box set or, mindlessly scrolling on social media.
Image copyright Akson, Unsplash
Four kinds of active rest
A full night’s sleep may be the foundation of optimal functioning, but we also need other forms of rest to continue to feel good and function well.
Emotional rest
If we’ve been dealing with difficult colleagues or clients all day, or feel we need to change ourselves to fit in we can find ourselves emotionally exhausted when we come home.
Emotional rest is the deliberate act of disengaging from the emotional stress and strain. By taking the time to rest in this way we can reduce feelings of overwhelm, improve emotional regulation and enhance our ability to cope with challenges.
Emotional rest activities include:
• Avoiding people or situations that make demands of you
• Connecting with supportive friends and loved ones
• Creating and maintaining boundaries
• Journalling
• Learning effective coping strategies
• Seeking professional help
• Setting worry and solution finding time
• Taking some “me time” between work and home activities
Mental Rest
There are effectively two brain networks, the off task default mode network (sometimes called mind wandering) and the positive-task network where we’re focused and engaged on something.
Mental fatigue occurs after lengthy periods spent on task concentrating, dealing with demanding people or exercising self-control/censure-ship. It leads to an inability to process information and make decisions. Mental rest activities take the brain off task and allow our minds to wander.
Ways to get mental rest:
• Do something creative (e.g. cook, craft, doodle, draw, garden, etc)
• Go for a walk (no headphones!)
• Meditation or other mindfulness practices
• Play an instrument
• Spend time in nature
• Take a nap
Physical Rest
We are made for movement. We are not designed to be sat down for much of the day but most of us find ourselves stuck at a desk, our bodies held in one position.
Physical rest refers to activities that promote relaxation and release tension in the body. It is found through practices that improve circulation, promote better blood flow and healing, as well as calm the mind and reduce feelings of stress.
Physical rest includes:
• Gentle stretching such as relaxation yoga or Chi Gung.
• Going for a leisurely walk
• Having a massage
• Practicing relaxation techniques
• Taking a hot bath
Sensory Rest
In our fast-paced, always on world, our senses are constantly bombarded. Sensory rest is any action that gives us a break from endless stimulation and allows the nervous system to reset.
When our senses are at rest, our brain has the opportunity to process and integrate information more effectively, leading to improved focus, problem-solving, and decision-making.
Sensory rest activities are things like:
• Breathing techniques
• Closing your eyes
• Sensory deprivation tanks (float tank)
• Sitting in silence
• Spending time in nature
• Stopping tech an hour before bed
• Taking a bath
• Turning off the TV
• Unplugging from work
Customise your active rest approach
The key to maintaining wellbeing, motivation and work performance is active rest. To unlock its power we need to be intentional and consistent.
Conditioned to measure ourselves on output, it can feel uncomfortable or awkward to start resting, but it's important to remember that rest is good for you. It supports you in being able to do all that you wish to in your work and personal life.
If active rest is an unfamiliar concept, start with something that you can consistently do. You might set aside a small amount of time to rest as you transition between professional and personal time. I know someone who takes 15-30 minutes for himself when he returns home. He gets changed, he plays guitar and lets his mind rest.
I know a woman who does post work stretching to ease the tension of being at a desk. Another takes 5 minutes to focus on their breath before they commute home.
I encourage those I work with to experiment. This way you can identify what works best for you.
You might create a routine with some, using others at particular times.
You might invite friends or family to partake in certain forms of rest with you. An evening walk, creating something or agreeing to stop all screen time an hour before bed.
Remember, the focus of active rest is not about doing things in order to be more productive. It's done to balance the effort you've already given with restorative activities so that you can give again tomorrow.
By making active rest a part of your life, you'll not only support your health and wellbeing but also maintain your overall productivity and resilience.
What could you do to help yourself unwind today?
Take care of you.
Further reading
Kuykendall L, Lei X, Zhu Z, Hu X. (2020). Leisure choices and employee well-being: comparing need fulfilment and well-being during TV and other leisure activities. Appl. Psychol.: Health Well-Being 12:532–58
McGrath E, Cooper-Thomas HD, Garrosa E, Sanz-Vergel AI, Cheung GW. (2017). Rested, friendly, and engaged: the role of daily positive collegial interactions at work. J. Organ. Behav. 38:1213–26
Rydstedt LW., & Johnsen SÅ. (2019). Towards an integration of recovery and restoration theories. Heliyon. 2019 Jul 1;5(7): e02023. pmid:31372527
Sonnentag, S., & Natter, E. (2004). Flight attendants' daily recovery from work: Is there no place like home? International Journal of Stress Management, 11(4), 366–391. https://doi.org/10.1037/1072-5245.11.4.366
Sonnentag, S., Cheng, B. H., & Parker, S. L. (2022). Recovery from work: Advancing the field toward the future. Annual Review of Organizational Psychology and Organizational Behavior, 9, 33–60. doi.org/10.1146/annurev-orgpsych-012420-091355
ten Brummelhuis L.L., Bakker A.B. (2012). Staying engaged during the week: the effect of off-job activities on next day work engagement. J Occup Health Psychol. 2012 Oct;17(4):445-55. doi: 10.1037/a0029213. Epub 2012 Jul 16. PMID: 22799771
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