Somewhere along the way, we learned that rest has to be earned. That we have to cross everything off the to-do list, hit a milestone, or accomplish something “worthy” before we’re allowed to slow down.
But here’s the truth: rest is not a reward—it’s a requirement.
In a culture that glorifies busyness, taking a break can feel indulgent, even lazy. But the reality is, rest isn’t the opposite of productivity—it’s fuel for it. Without it, we burn out, lose focus, and disconnect from ourselves.
Why We Struggle to Rest
We resist rest for a lot of reasons—most of them tied to the way we’ve been conditioned to equate worth with productivity.
- We feel guilty. If we’re not constantly “doing,” it can feel like we’re falling behind.
- We think rest has to be “earned.” We tell ourselves we’ll rest when we’ve achieved enough, but that finish line keeps moving.
- We fear falling behind. In a world that rewards hustle, stepping back can feel risky—even though it’s necessary.
- We don’t know how. When we’re used to always being “on,” true rest can feel unfamiliar and even uncomfortable.
But rest isn’t a luxury—it’s a necessity. And the most successful, creative, and fulfilled people don’t see it as an afterthought; they build it into their lives on purpose.
The Science of Rest and Why It Matters
Research backs this up: our brains need downtime to process information, spark creativity, and make better decisions.
- The brain functions better with breaks. Studies show that short periods of rest increase productivity and problem-solving abilities (University of Illinois, 2011).
- Creativity thrives in stillness. Moments of “doing nothing” activate the brain’s default mode network, which is crucial for creative thinking (PNAS Journal, 2013).
- Lack of rest leads to burnout. Chronic overwork has been linked to increased stress, anxiety, and reduced cognitive function (World Health Organization, 2019).
The bottom line? Rest isn’t wasted time—it’s what makes everything else work better.
How to Prioritize Rest (Without Feeling Guilty)
1. Change the Narrative Around Rest
Instead of seeing rest as something “extra,” view it as essential. Just like food and sleep, your brain needs time to reset.
💡 Try This: The next time you feel guilty about resting, remind yourself: I don’t have to earn rest. I am allowed to recharge.
2. Schedule Rest Like an Appointment
We schedule work, meetings, and errands—why not schedule rest? Putting it in your calendar ensures you make time for it instead of waiting for “leftover” energy.
💡 Try This: Block off 15-30 minutes a day for intentional rest, whether it’s reading, going for a walk, or just sitting in silence.
3. Redefine What Rest Looks Like
Rest isn’t just sleep or lying on the couch (though that’s valid too!). It can be active—something that recharges you mentally and emotionally.
💡 Try This: Experiment with different forms of rest: creative hobbies, meditation, listening to music, or even just deep breathing.
4. Create a “Pause” Ritual
Instead of going full speed all day, build in micro-moments of rest. Small breaks add up and prevent exhaustion.
💡 Try This: Try the 90-minute work, 10-minute break rhythm. Science shows we work best in cycles (Harvard Business Review, 2014).
5. Let Go of "Productive" Rest
Not every moment of rest has to be productive. You don’t have to listen to a podcast while walking, journal every thought, or turn everything into a self-improvement project.
💡 Try This: Allow yourself to rest just because. No justification needed.
Rest Makes You Better, Not Weaker
Somewhere along the way, we learned that rest is for the weak. But the reality? Rest makes you stronger. It gives you clarity, focus, and the energy to show up fully.
So if you’ve been waiting for permission to rest, consider this it.
You don’t need to earn it.
You don’t have to justify it.
You just need to take it.
Because the best version of you? Needs time to breathe.
Want to Dive Deeper? Here Are Three Books and TED Talks to Check Out
📖 Books to Read:
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Rest: Why You Get More Done When You Work Less – Alex Soojung-Kim Pang
- A science-backed exploration of why rest fuels creativity and success.
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The Ruthless Elimination of Hurry – John Mark Comer
- A book about slowing down, finding balance, and living intentionally.
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Burnout: The Secret to Unlocking the Stress Cycle – Emily & Amelia Nagoski
- A must-read on how rest helps break the cycle of stress and exhaustion.
🎥 TED Talks to Watch:
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"Why We All Need to Practice Emotional First Aid" – Guy Winch
- A talk on why rest and recovery are as important as physical health.
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"The Art of Stillness" – Pico Iyer
- A beautifully delivered talk on why slowing down leads to more fulfilling living.
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"The Science of Sleep and Productivity" – Matt Walker
- A fascinating look at how rest impacts cognitive function and overall well-being.
How do you rest? And more importantly—are you giving yourself enough of it?