Many of us treat rest as something we'll get to later if we have the time,
but catching up on rest from time to time isn't enough to keep us happy,
healthy, and productive.
Research suggests that daily continuous habitual resting, what I call maintenance
rest, is more impactful than the kind of intermittent breaks we give ourselves
on vacation or on sabbatical, what I call marathon rest.
When rest is part of our routine, we're able to better shield ourselves
from burnout, overwhelm, and exhaustion.
Let's explore how to set restful habits so that you can feel both energized
and grounded throughout your day.
First, decide which rest habits you want to cultivate.
What kind of rest feels right for you?
Remember, rest can be active or passive, mental, physical, or spiritual,
a solitary pursuit, or an activity shared in community.
Choose something that feels fun or enjoyable to help your
new rest habit stick.
Second, set a goal and make it specific.
For example, go to bed by 10:00 p.
m., three days a week is clearer and more actionable than go to bed earlier.
Answer the who, what, where, when, and how to solidify your rest goal.
Third, use the language of desire.
Instead of saying, I won't watch TV at bedtime,
try reframing your commitment into something desirable,
like I want to read a chapter of a book I'm excited about at bedtime.
When we frame changes as rewarding and desirable rather than as a chore or
a punishment, it makes it easier to see them through.
Fourth, start small.
What is the micro version of the rest habit you'd like to cultivate?
For example, if you want to read more at bedtime instead of binge-watching TV,
start with a small commitment like reading just a single paragraph
rather than a whole chapter.
Ask yourself, what feels doable? Start there.
Fifth, take advantage of what behavioral economists call the fresh start effect.
Research shows that certain moments like the first day of spring, birthdays,
the new year, or even life milestones like becoming a parent or getting a promotion
give you an edge for starting a new habit.
These moments offer psychological do-overs where you can set aside the old
you and make way for a new you.
Try a fresh start to give your new rest efforts a boost.
Lastly, don't get discouraged.
Remember, you're up against a lifetime of cultural messaging, personal history,
and external expectations that prioritize work, not breaks.
Keep at it.
Rest will come.