In a world that glorifies busyness and productivity, the importance of rest and restoration is often overlooked. Yet, rest is not a luxury—it’s a necessity for physical, mental, and emotional wellbeing. This article explores the power of slowing down, the cultural resistance to rest, and practical ways to incorporate restorative actions into daily life. By shifting your mindset and embracing small, intentional changes, you can cultivate a healthier, more balanced approach to wellness.
How Persistent Productivity and Purposefulness Impacts Us
It is easy to consider our lives as work-life v’s home life, and to, in there somewhere, find a balance between the two that is just right for us. However, this dual aspect perspective isn’t the whole story, and balance is not as easily attainable as we’d hoped.
We can view our experience from three perspectives, which together form our unique ecosystem:
Personal Sphere – all that encompasses us, the individual.
Intimate Connections – our roles and relationships with our most cherished people.
External Engagement – the work we do to provide and contribute, plus the relationships involved.
Persistent productivity and purposefulness can encompass any of these perspectives and can, at times, include them all. Balance cannot be found by determining a clearly defined quantity of time and energy allocation to each area; it is a complex and dynamic relationship between our internal needs and the external needs of our unique ecosystem that must be listened to, and with this awareness, we can adjust our attention to feel accomplishment in each area without neglecting the others.
When we feel the pressure to perform or to provide, the temptation is to give more energy and give more time to meet those demands. However, attempting to meet them without time for rest and restoration can often lead to undesired and unexpected outcomes. These can include:
Cognitive Impacts
Reduced creativity, planning and organising.
Reduced problem-solving, analytical and processing abilities.
Impaired decision-making.
Poor time management and procrastination.
Impaired memory and remembering details.
Decreased attention span, concentration and focus.
Emotional Impacts
Reduced management of emotions and impulses.
Increased feelings of helplessness and feeling defeated.
Increased feelings of isolation or detachment.
Increased negative outlook.
Increased self-doubt.
Feeling overwhelmed.
Increased risk of depression and anxiety.
Increased risk of burnout.
Physical Impacts
Feeling tired or drained.
Musculoskeletal Issues
Increased risk of cardiovascular issues and hypertension.
Symptoms of stress, depression and burnout.
The cycle perpetuates itself. A disproportionate focus on the needs of one area in our ecosystem, and overworking to perform or provide can reduce positive decision-making, leading to a stacking of poor decisions that impact our overall wellness, specifically our wellness foundations: poor sleep, poor food and drink choices, inactivity, and reduced quality social interactions. In the long term, continued focus on over working increases mortality risk, risk of chronic health conditions and reduced overall quality of life. A WHO study found that working 55 or more hours per week was associated with a 35% higher risk of stroke and a 17% higher risk of dying from ischemic heart disease compared to working 35-40 hours per week.
Embracing Control and Clarity as a Status Symbol
Brené Brown captures it perfectly in her book The Gifts of Imperfection, where her seventh guidepost is “Cultivating Play and Rest: Letting Go of Exhaustion as a Status Symbol and Productivity as Self-Worth.” The era of wearing exhaustion as a badge of honour—sacrificing self-care, time with loved ones, and even our basic needs in the name of hard work—is behind us.
Embracing self-worth that isn’t tied to productivity or purpose can feel like an uphill battle. Success is deeply subjective and often hard to quantify. As humans, we naturally gravitate toward metrics that are easy to measure and share: the number of hours worked, the time of night we worked completing that project, or the amount of praise or ‘likes’ we’ve received. These tangible markers are easier to convey—to others and to ourselves—than the quiet satisfaction of completing a task as planned and using the extra time to meet our other needs.
Once we redefine what self-worth means to us, reimagine success on our own terms, and let go of the notion that exhaustion defines our value, we can begin to live without overwhelm or the constant pressure to always be ‘doing.’
Rest isn’t just a luxury; it’s a necessity. Research shows that during rest, our brains are actively consolidating memories and solving problems in the background. This downtime is essential for creative thinking and innovation. Without it, the quality of our work suffers—and so does our overall wellness.
Breaking the Rest Resistance
For many of us, rest feels wrong. Deeply ingrained cultural and personal beliefs often equate busyness with value and productivity, creating resistance and guilt when we attempt to pause. But by understanding the importance of rest and shifting our perspective, we can break free from this cycle and embrace rest as an essential part of wellness.
Despite its undeniable importance, these beliefs can create a mental block that makes rest feel indulgent or even irresponsible.
Five Mindset Shifts to Embrace Rest and Restoration
Guilt is a powerful force in our resistance to rest, but reframing rest as a form of productive self-care can help us overcome it. Here are five mindset shifts to help you embrace rest without hesitation:
Acknowledge the importance of rest: Rest is not a luxury—it’s a necessity. It supports physical and mental health, reduces stress, improves cognitive function, and fuels creativity.
Prioritise self-care: Treat self-care as essential rather than indulgent. Small, intentional acts of self-care can profoundly impact your ability to recharge.
Practice self-compassion: Be kind to yourself. Taking breaks doesn’t mean you’re lazy or unproductive—it means you’re human.
Set boundaries: Establish clear boundaries between work and personal life. Protecting time for rest is an act of self-respect.
Reframe "selfish" as "self-care": Looking after yourself isn’t selfish—it’s vital. When you care for yourself, you’re better equipped to show up for others and handle life’s demands.
By challenging the cultural and personal beliefs that hinder rest, you can reclaim the time and space needed to restore your energy and wellbeing. Remember, rest is not a reward for productivity—it’s a foundation for it.
Rest and Restoration in Practice
Regardless of your circumstances, you can schedule moments of restoration after busy periods or integrate restorative actions into your routines.
Restorative practices are essential for recovering from life’s demands and replenishing our mental and physical resources. These actions don’t have to be grand to be effective—small, intentional choices can significantly affect our overall well-being.
Self-Care Practices
Self-care is about reclaiming control when we need it most. It’s the deliberate choice to pause, turn inward, and create moments that foster contentment. Research shows that self-care can reduce stress, improve mood, and enhance quality of life. What makes self-care powerful is its adaptability—it can range from small, everyday acts to transformative, luxurious experiences.
Small Self-Care Practices: For example, declutter your inbox by unsubscribing from unnecessary emails, Share a hug with someone, and curate your social media by unfollowing accounts that don’t uplift you.
Regular Self-Care Practices: For example, journal your thoughts and feelings, explore breathing techniques for relaxation, and meet others who share your hobbies.
The Grand and the Luxurious: For example, begin that hobby you’ve always wanted to try, seek support through counselling, coaching, or mentoring, treat yourself to a luxury item that brings you joy, whether it’s a special bubble bath, a favourite book, or a walking group.
Restorative Exercise
Gentle, restorative exercise offers physical and mental renewal:
Yoga: Proven to help manage stress, reduce anxiety and depression, and improve physical health.
Walking: Quick walks, especially in nature or sunlight, can elevate mood and reduce stress.
Tai Chi: This meditative movement practice reduces stress while improving balance and focus.
Mindful Moments
Incorporating mindfulness into our day can transform how we manage stress and connect with ourselves:
Mindfulness meditation: Even brief practices can help reduce anxiety, cope with challenges and foster relaxation.
Being present: Shifting from “autopilot” to fully experiencing the moment can increase calm and enthusiasm for life.
Savouring Moments with Loved Ones
Our social connections are a cornerstone of wellbeing:
Connecting with others: Reaching out to friends, family, or neighbours nurtures our emotional health.
Practising gratitude: Keeping a gratitude journal or reflecting on what we’re thankful for fosters a positive mindset.
Cuddling with pets: Spending time with animals can ease stress and boost self-esteem.
Restorative practices, no matter how small, have the power to improve our wellbeing significantly. The key is recognising when we need them and integrating them into our lives in ways that feel natural and achievable. These moments of restoration aren’t just acts of self-care—they’re investments in our health and happiness.
Rest and restoration are not indulgences but essential components of a fulfilling and sustainable life. By challenging societal norms that equate worth with productivity and actively integrating restorative practices into your routine, you can unlock greater clarity, creativity, and overall wellbeing. Start small, communicate your needs, and embrace rest as a vital act of self-care. Remember, even the smallest moments of restoration can create lasting impacts on your health and happiness.
How To Start Making a Change
Design a self-care plan that works for your unique experience and ecosystem.
How Coaching Could Support You
Wellness and resilience coaching gives you the time and space to reflect on your experience and identify what you want, what you need, and what is holding you back. You will experience both an explorative and a practical strategies-building aspect; it will help you discover a path to becoming happier and healthier.
Find out more about coaching with me here.
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