7 rules for a good rest for those who can't get work out of their heads
Miscellaneous / / January 28, 2022
To achieve success in something, you need to train hard, and rest, it turns out, is no exception.
Why is it important to rest
Regular rest, like work, is a key element of a good life and a successful career. Studies show that recycling significantly reducesS. Viviers, L. Lachance, et al. Burnout, psychological distress, and overwork: The case of Quebec's ophthalmologists / Canadian Journal of Ophthalmology productivity and lead to burnout.
Many brilliant scientists, writers and other great minds paid special attention to rest. For example, American politician Benjamin Franklin singled outThe schedules of 20 famous people, past & present [Infographic] / When I Work rest 2.5 hours. And Charles Darwin took two breaks an hour a day just to lie on the couch.
Research confirms the positive effects of regular rest. One of them showedJ. Smallwood, J. W. schooler. The science of mind wandering: Empirically navigating the stream of consciousness / Annual Review of Psychologythat more than 40% of creative ideas come during breaks. In addition, doing nothing increases
How resting more can boost your productivity / Greater Good Magazine productivity.How to properly rest
Rest is like breathing or running. On the one hand, rest is absolutely natural for each of us. On the other hand, you can greatly develop your ability to rest and get even more benefits from it. Just as it is important for Buddhist monks to learn how to perform breathing techniques, conserve energy and to calm the mind, busy people need to be able to relax in a way that maximizes recharge and connect to my creativity. This can be done in several ways.
1. Take Vacation Seriously
Let it rise higher on your list of priorities. If you are reading this article, then you are already on the right track. Unfortunately, life rarely gives us respite. There is always something to do that is long overdue. Therefore, in order to benefit from the rest, it is necessary to cherish and appreciate it.
Take a look at your calendar. If it's overloaded with meetings, deadlines, and household chores, think about where to squeeze in a break for a good rest. If this is not possible with your current schedule, ask yourself what you are willing to sacrifice in order to rest.
You may need to turn on a fantasy, such as asking parents or friends to babysit when you need to recharge. Or agree with your loved one that now you will devote more time together to rest even in the midst of chaos household chores.
2. Set boundaries
People who clearly separate work and personal life, always take a break on the weekends and go on vacation regularly, are much less likely to earn burnout. It doesn't matter how you spend your vacation. The only mistake you can make is not to take it.
Do not try to rest and work at the same time. If you answer e-mails while sitting on the playground, you will not be able to properly formulate a response, or look after your child properly. Strict borders between work and personal life will increase the return on investment in both areas.
To get started, try a simple thing - stop checking email in the evenings and on weekends. And while you work, try to avoid any distractions.
Incorporate a few "social" breaks into your schedule, such as going out with your loved one every night or meeting up with friends at a coffee shop once a month. This will help you stick to your plans and focus on your vacation.
3. Turn the ability to relax into a skill
If you are a particularly busy person who finds it difficult to relax, give yourself time. Do not hurry. Remember that rest is a skill that improves with practice. When you return from vacation or come to a new job, you need a little time to get comfortable. The same thing happens when you learn to rest properly. Don't expect instant results. To notice a positive effect, you have to wait a bit.
If you've been patient and still haven't seen any improvement, change your schedule and approach. You should not allocate too much time for breaks or give up attempts, because after a week the abilities of Beethoven or Dali did not wake up in you. Be realistic and change your holiday plan so that it is comfortable and brings maximum benefit.
4. Schedule
Your daily schedule is a great starting point for experimentation and improvement. We all work in different ways depending on the profession, the requirements for results, and even personal qualities, such as extroversion or introversion. However, in any circumstances, you can strike a balance between employment and leisure in two simple steps.
Firstly, plan work in periods of 90–120 minutes. For most, this is the optimal time during which it is possible to remain attentive and focused. Then take a rest break for 20-30 minutes.
Second, schedule your work hours so that you can complete your most important tasks at your peak of productivity. Most often, the most energy-intensive tasks are done in the morning, and meetings and mail sorting are postponed until lunch and later. But if you feel a surge of efficiency in the evening, take on especially important tasks at this time.
Whatever your schedule, alternating periods of work and rest will help you manage your time better and work more efficiently, as well as give your brain a chance to reboot.
5. Think about hobbies
To do your job well, you need to be distracted from time to time by completely different activities that switch attention. And that's what hobbies are for. If you hard worker, who is annoyed even by the thought of stopping, this method is for you. The feeling that you are resting actively, and not passively, will help to fully reboot.
Which activity you prefer is up to you. Many entrepreneurs and Nobel Prize winners have been addicted to complex things that require time and effort, such as rock climbing, painting or music. Whatever you choose, a hobby should occupy all your thoughts and give the same satisfaction as work.
6. Sleep in the afternoon
And not even once. Research shows that good sleep improvesSleep, Athletic Performance, and Recovery / Sleep Foundation performance of athletes, and also positively affects not only physical, but also mental health.
Experts adviseHow Long Is an Ideal Nap? /sleep.org sleep for 15-30 minutes several times a day. If you can't take a nap at work, arrange sleeping mode At home, try to go to bed and wake up at the same time.
7. Inspire those around you
Unfortunately, other people do not always like it when we begin to respect and appreciate our vacation. You may run into a boss who firmly believes that overwork is the way to go. Or you will realize how demanding your profession and schedule are for you. The world keeps telling us, “Work is important.” But you just need to answer this: “Rest is no less important.”
Your new perspectives may lead to loneliness. There is a chance that colleagues will not understand you, and relations with your loved one will become strained due to domestic problems. That is why you need to connect loved ones to the philosophy of relaxation.
Start building new habits, rituals, and schedules with them to include do-nothing breaks. For example, if your work team consists of early adopters, try to work together to solve important problems in the morning, and leave the little things for the evening. It is possible that colleagues will like this change. You can even show them this article if they still have doubts.
Read also🧐
- How to relax so as not to get even more tired
- 7 types of rest you need to fully recuperate
- 6 things you need to take a break from every once in a while