Escape the burnout trap: 7 types of rest high performers need [#14]

How did you rest this weekend?

Previously, I would have said:

Today you will dive deeper into what truly productive rest means, learn the 7 essential types of it, and discover my top 5 recommendations of productive rest activities based on the 7 types.

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Before we begin: Here’s what you might have missed last week

• In issue #13 of The Productivist, I shared the 5 key high-performer choices, including taking ownership of your emotions rather than blaming others for them and approaching difficult conversation rather than avoiding them.

• You learned how high performers choose to view their past differently than others.

• You discovered the concept of revenge bedtime procrastination and why you should stop it.

To access the full issue, click here.

Introduction

Today’s discussion is inspired by the book "Sacred Rest" by Dr. Saundra Dalton-Smith.

In her book, Dr. Saundra Dalton-Smith introduces the concept of seven types of rest, which she developed based on her medical and research background.

If you often find yourself feeling exhausted and relaxing on a couch at the end of the day doesn't seem to help, you're in for a better solution in this issue of The Productivist!

Each of these seven types of rest is crucial for your well-being. So, let's explore them one by one and discover how you can incorporate them into your life to feel more rested and balanced.

Big idea #1: Physical rest

The first type of rest is the one that people usually think about when they say the word “rest”.

Physical rest is your body’s need to recover from physical exertion.

A good night’s sleep accomplishes >80% of it. So, focus on sleep.

Additionally, think of any activities that rejuvenate your physical body, such as exercise, massage, etc.

If your job is sedentary or stressful (especially, if both), you absolutely must incorporate exercise into your daily routine.

These two take a huge toll on your body, so engaging in regular movement (walking, biking, swimming, yoga) to stretch and relax your muscles is essential. 


Symptoms of physical exhaustion: 



• fatigue

• low energy

• appetite changes

• muscle weakness

• decreased immunity

• difficulty falling asleep

• difficulty concentrating

• disrupted sleep patterns

• increased pain & discomfort


Proactive measures:

• 7+ hour sleep

• regular exercise

• continuous movement throughout the day


Recovery measures:

• walk

• yoga

• sauna

• massage

• zone 1-2 cardio


Big idea #2: Mental rest

“What would you like for dinner?” 

“What movie should we watch?” 

“Where do you want to go?”
 

If these are stressful questions for you at the end of the day, you’ve hit mental exhaustion. 



This happens when you experience cognitive fatigue after juggling too many tasks and making too many decisions throughout the day. 



This type of rest is all about giving your mind a break from constant thinking, planning, and decision-making.




Symptoms of mental exhaustion: 



• forgetfulness

• cognitive fatigue



• clouded judgement 


• lack of mental clarity 


• difficulty concentrating 


• feeling stressed or burnout 
 




Proactive measures: 



• 7+ hour sleep

• multiple breaks throughout the day to breathe deeply and move


• scheduling time blocks for deep work without interruptions



• white space (such as going for a walk without your phone)


• prioritization and delegation


• meditation and mindfulness


• working with a coach

• digital diet

Recovery measures: 



• disconnecting from digital devices and work activities

• box breathing, 4-7-8 breathing, other breathwork

• conversation with a psychologist or a coach

• non-sleep deep rest
(NSDR)

Big idea #3: Social rest

Some interactions with others energize you while others drain you. 



After attending a conference, a party, or a networking event, you may feel the need to recharge after many social interactions. 



This type of rest is not about avoiding people but rather nurturing your personal space.




Symptoms of social exhaustion:



• you feel emotionally drained

• fatigue, headaches, or muscle tension

• reduced capacity for empathy and understanding

• you are easily irritated or impatient in social situations

• difficulty communicating and engaging in conversations with others

• it may affect the quality of your relationships, causing strain or conflicts

• increased social anxiety

Proactive measures: 



• set social boundaries at work and in personal life


• scheduling alone time

• have a solitary hobby


• meditate 



Recovery measures:



• have alone time

• engage in something you love (read a book, paint, watch a movie, etc)

• set a “no-meeting" block in your calendar (if you can) 


• enjoy a quiet lunch away from colleagues (if at the office)

Big idea #4: Spiritual rest

Feeling burnt out while working on “meaningless” pursuits. 

Questioning the purpose behind your every day work and life. 

Spiritual rest is about finding meaning and purpose in life. 

Symptoms of spiritual exhaustion:

• a sense of emptiness or hollowness

• lack of purpose or meaning in your life

• feeling disconnected from your inner self, others, or a higher power

• difficulty to be compassionate and empathetic towards others 

• existential crisis 

• inner conflict 

• lack of joy

• apathy 

Proactive measures:

• philanthropic activities

• personal reflection 

• meditation 

• faith

Recovery measures:

• gratitude practice 

• help someone in need

• go on a spiritual retreat 

• connect with your beliefs

• guided meditation/mindfulness 

Big idea #5: Sensory rest

Our bodies haven't had enough time yet to adapt to the amount of light, noise, and information constantly coming at us in the modern age.

Our senses need a break from never-ending stimuli.

Symptoms of sensory exhaustion:

• you are easily irritated by noises and lights 

• mental and physical fatigue 

• difficulty concentrating 

• tension headache

• anxiety 

• muscle tension

• gastrointestinal distress

• insomnia, poor sleep quality

Proactive measures:

• sleep > scroll

• a digital diet (more on this)

• work towards 1-1-1 method:

  • cap your screen time to 1 hour/day on your phone

  • 1 hour before bed, no screens

  • 1 day a week, no devices

• noise-canceling headphones

• dim your artificial lights after sunset

  • use the least amount of artificial light as needed

  • opt for lights that are located below your head level rather than overhead lights, if possible

Recovery measures:

• turn off all electronic devices after work

• enjoying a candlelit bath or silent nature walk

Big idea #6: Emotional rest

When you notice you are not being your best in relationships and the way you treat people around you, it is a sign your emotional well-being needs attention.

Emotional rest is about acknowledging and addressing your emotions.

Symptoms of emotional exhaustion:

• feeling like you’ve got nothing left to give

• overwhelm with everyday stressors 

• increased sensitivity 

• coping mechanisms are not as effective

• struggling in relationships because emotional resource is depleted 

Proactive measures:

• 7+ hour sleep

• regular journaling 

• self-care routines

• say “no” more often

• engage in hobbies that bring you joy

• regular check-ins with a therapist, coach, or mentor

Recovery measures:

• acknowledge your emotions

• take a self-care day or a few

• check-in with a therapist 

Big idea #7: Creative rest

Creative rest is about rejuvenating your creativity and innovative thinking. 

It's not just for artists, it applies to high performers too. 

Problem-solving, ideation, critical thinking, and innovation - all require you to be creatively sharp. 

Symptoms of creative exhaustion:

• creative block

• loss of interest 

• procrastination 

• lack of inspiration

• reduced productivity 

• frustration and self-doubt 

• isolation from social interactions 

Proactive measures:

• constantly engaging in different and new experiences (new city, new restaurant, new route to get to work, new recipe, new people)

• keep notes of things that inspire you 

• thinking or journaling sessions to try connect the dots between seemingly unrelated topics that interest you

Recovery measures:

• take a break from work

• change scenery (take a walk in nature, go to a museum, or see an artistic performance) 

• explore other creative outlets

Tiny Habits: Top 5 productive rest habits

What makes rest productive? When it incorporates multiple rest types into one.

TOP 5 habits for you to engage in every day or every week: 

1. A good night's sleep
   (Physical, Mental, Emotional, Sensory, Social)
   You may have already noticed that sleep has been the #1 recommendation to proactively eliminate any exhaustion.
   More on the benefits of sleep and advice for better sleep here.
   

2. Nature walk alone without devices
   (Physical, Mental, Sensory, Spiritual, Social, Emotional, Creative)
   Walking daily is an underrated remedy that enhances brain function, mental and physical well-being, and provides a break from social and sensory overload, to name a few.
   

3. Regular Exercise
   (Physical, Mental, Emotional, Creative)
   Exercise is your brain's fuel, supplying it with oxygen and vital nutrients for sharper creativity, reducing stress through mood-lifting endorphins, raising energy rather than depleting it, and maintaining laser-like focus for precision and clarity in tackling tasks.

4. Quality social time outdoors
   (Physical, Mental, Sensory, Emotional, Spiritual)
   Invest in meaningful interactions with loved ones.
   Combine it with getting some sunlight and movement.
   E.g. head to the beach for a walk and a picnic with friends or family.
   

5. Alone time
   (Mental, Emotional, Social, Creative, Spiritual)
   Allocate moments for solitude to rest and enjoy your own company.
   Watch a movie, read a book, do nothing, or engage in a hobby. 

The Productivist Question

Based on our topic today, I’d like you to reflect on this question as it relates to your physical, mental, spiritual, social, emotional, sensory, and creative needs:

What’s something that you’ve been enduring for too long that you shouldn’t?

Is it not treating your body well and not meeting its needs?

Is it staying in a relationship that hasn’t been serving you for a long time now?

Is it being too distracted and discouraged to pursue your dreams?

What needs changing?

Who can help you?

How do you need to grow?

Today is a great day to change.

You got this!

Valeriya

PS: Which type of rest you’ve been missing? How will you incorporate it into your life going forward?
(Reply to this email or DM me on LinkedIn)

Two more ways I can help you:

1. Download your free copy of Success Secrets if you haven’t already.

2. I have few more spots left in my 1:1 coaching program. If you are interested in working together, please reply to this email or DM me on LinkedIn.