Harness the power of active rest

Discover the key to consistently feeling good and doing well in work

Demands on knowledge workers are ever increasing. In an effort to accommodate them, we may 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, life and relationships.

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 cognitive functioning, 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 there are things we can proactively do to help our minds and bodies relax and recharge (ten Brummelhuis & Bakker, 2012).

When done daily this so called "active rest" can lead to increased wellbeing at bedtime (Sonnetag, 2001), as well as better sleep and less exhaustion the next morning (McGrath 2017).

According to Sonnetag, this is because certain kinds of experiences restore the resources that were resources we used to deal with the demands of the day (Rydstedt & Johnsen, 2019).

Image copyright Akson, Unsplash

Four types of active rest

A full night’s sleep may be the foundation of optimal functioning but other forms of rest help us to feel good and function well.

1. Emotional rest

If we’ve been dealing with challenging circumstances, colleagues or clients or if feel we need to change ourselves to fit in, we can find ourselves emotionally worn out at the end of the working day.

Emotional rest is the deliberate act of disengaging from emotional stress and strain. By taking the time to rest in this way we reduce feelings of overwhelm, improve emotional regulation and increase our ability to cope.

Emotional rest activities include:

• Avoiding people or situations that make demands of you,

• Connecting with supportive friends and loved ones,

• Creating and maintaining boundaries,

• Learning effective coping strategies,

• Seeking professional help,

• Setting limits on worry and solution finding time,

• Taking some “me time” between work and home activities,

• Writing in a journal.

2. Mental Rest

There are effectively two brain networks. The off-task, default mode network (AKA mind wandering/day dreaming) and the on-task network, where we’re focused and engaged on something.

Mental fatigue occurs after lengthy periods spent on task, dealing with demanding people or exercising self-control/censure. It leads to an inability to process information and make decisions.

Mental rest activities are those that keep the brain off task and allow our minds to wander.

Ways to get mental rest:

• Doing something creative (e.g. cook, craft, doodle, draw, garden, etc)

• Going for a walk (no podcasts!)

• Meditation

• Mindfulness practices

• Playing an instrument

• Spending time in nature

• Taking a nap

3. Physical Rest

We are made for movement, we're not designed to be sat down all day. However, 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

4. 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 feeling good and doing well in work is active rest. To unlock its power we need to be intentional and consistent.

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 your 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 commuting home. Such rituals help bring the work day to a close.

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 other types at particular times. Maybe you could invite others to share 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 productivity and resilience.

What could you do to help yourself unwind today?

Take care of you.

Identifying activities that help someone unwind is part of my Optimise Coaching Programme. A practical, evidence-based coaching pathway designed to help you manage your energy and structure your day so you can stay focused, get things done and avoid burnout.

This coaching programme is for you, if you often find yourself unable to concentrate, regularly feel overwhelmed or are being pulled in lots of directions.

To explore how Optimise could help you, send me a message.

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