We know that proper rest makes us not just more productive, but less likely to hit burnout, more creative, less overwhelmed and more resilient, amongst other things. After holidays, my coaching conversations often explore the extent to which clients were able to switch off and recharge. I've observed how different the process is for each individual.
There is an expectation that we can go from near burnout to bank holiday or beach and everything will sort itself out. The reality is that we will each have our own unique formula for effectively switching off. It doesn't necessarily happen overnight, but you can aid the process by acknowledging the different types of rest and strategically dialling some of them up.
There are various versions of the Seven Types of Rest out there. The visual above is not definitive. The key though is to recognise how multifaceted rest is. Use the image as a checklist when you're struggling to switch off - and share with others who you think might need it. Any areas you rate yourself low on might offer the key to unlocking a deeper switch off. Below is a bit more explanation behind each one.
Rest (Physical) - this is symbolically at the bottom as it represents that foundational aspect of rest which comprises our basic survival needs. Much has been written about the importance of sleep. Sometimes this can feel a little like a punch in the teeth if we are dealing with little kids who curtail this sleep - I recommend Laura Vanderkam's content for a more child-friendly take on sleep. Likewise we know that for strength, our body needs the rest periods to be able to grow new muscles and there are various studies exploring this from an athletic perspective.
Relax - I’ve put this near the bottom too because it happens on a probably daily basis, every time we take a break from work, or allow ourselves not to be in focused delivery mode. This might involve some chatter with colleagues, or getting up and doing something away from the desk.
Additionally, I’ve highlighted the need to shut off the digital world - whether that is a quick phoneless stroll, or a no phones in the bedroom rule (which sounds easy enough, but I only achieve it about twice a week). If we can have powerful daily breaks which give us true moments of relaxation, we can dive back into focus with renewed energy.
The next three Rs might not happen daily, though I hope they can be built in as rituals into a day or a week:
Reflect and process - sometimes when we hit the pillow, beach or holiday, our mind continues to mull over, ruminate and process whatever remains unprocessed from the back home. This can produce spirals of thinking or just leave us restless.
Focus on high quality reflection to avoid energy zapping rumination. Make processing a deliberate activity by writing it down, or talking it through - with a loved one, colleague, friend or coach. My favourites include the morning pages - I often have thoughts circulating in the morning and I find it much easier to download these from the brain and apply some objectivity to them on the page. Or a quick few reflective lines in your journal before bed.
Replenish - we all have needs. Some are fundamental, psychological needs (autonomy, connection and competence, according to SDT). Others depend on our individual preferences (e.g. introversion extraversion) and what energises us. Identify some of your needs and then check when the last time was that you met them. For example, one of mine is to be creative. Therefore I feel my cup is filled when engaging in creative activities. Others include great chat with friends or cuddles with the family.
Rejuvenate - this can be a great way to start a switch off period. By engaging in flow hobbies or activities we can create a period of detachment from our normal worlds and thoughts. Sport can be a great way of doing this (unless you're an athlete!), and from talking to clients, I know I’m not the only one who gets this switch-off on the ski slopes. Once we return back to our own heads we have perspective and detachment.
Refresh - on the subject of detachment, a change of scene offers new perspectives and this alone can help us gain rest, energy and inspiration. We might get this on our daily walk in nature. Certainly its one reason people love going on holiday.
Sometimes, though, we can rely on this change alone to give us rest. If this doesn't seem to work any more - adding some rejuvenating hobbies and reflection can set us up to reap the benefits of a change of scene.
Reset - Sometimes it's impossible to relax and switch off when there is clutter - mental and physical - everywhere. This one stands a little separate from the others as it might not feature daily - or might it??
You might need to do a physical declutter of a space. Or you might need to do a mental download (here we circle back to the idea of the morning pages) of all the things on your mind and see what you need to let go of or take action on. This might be better in conversation with a coach or therapist, or it might come through spiritual practices.
Have you found your missing R? This August we'll be airing a Rejuvenation Series on The Executive Coach Podcast, along with a new freebie to track your progress, so make sure you are subscribed to receive daily switch off tips and tasks!
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