Rest Is Not a Luxury: Building Strength Through Stillness
By: Mattie Harris, BOTN Project Manager
In today's fast-paced world, productivity is often seen as the ultimate marker of success, pushing rest to the sidelines and treating it as a luxury or reward only after prolonged periods of intense, draining effort.
In 2024, The American Psychiatric Association reported that almost half of U.S. adults feel more anxious and stressed than in previous years. External and internal stressors are often beyond our control; however, mastering our body's response to them is essential for becoming healthier, happier, and more productive humans.
Rest Fuels Creativity
We often hear phrases like “sleep is for the rich” or “hustle now so you can rest in retirement,” but this mindset is fundamentally flawed. Taking a step back from constant constant grind mode isn’t laziness; it's how breakthroughs happen. According to Forbes, rest gives your brain the breathing room it needs to process information, form connections, and ignite creative thinking. When you’re running on empty, mental fatigue sets in, leaving you stuck in survival mode instead of solving problems or innovating.
Delaying rest overlooks the immediate benefits and also ignores the reality that chronic overwork can take a serious toll on both mental and physical health. Taking deliberate breaks to rest and unplug allows your mind to wander and sparks the “eureka moments” that drive creativity forward. In truth, rest isn’t something to be earned after years of grinding—it’s a necessity that fuels productivity and innovation in the present.
Balancing Chemicals in the Brain and Body
Have you ever heard the phrase, "You're going to work yourself into the ground?" While it may sound like a figure of speech, it sadly reflects the harsh reality of the chronic consequences of overworking and neglecting your body's needs. Chronic stress and lack of rest can push us into “survival mode,” where the brain prioritizes short-term survival over long-term well-being. This state floods the body with stress hormones like cortisol, which can cause physical and mental harm over time. The effects manifest in various ways, including heart disease, heightened anxiety, hormonal imbalances, strokes, or even reliance on chemically engineered "quick fixes" for short-term relief. One of the most immediate benefits of rest is its impact on mood and productivity. When we’re rested, our minds are sharper, our emotions are more stable, and we’re better equipped to handle challenges. Rest helps us show up as our best selves, fostering a positive mindset that benefits both personal and professional relationships.
Reframing Rest as Essential
To create a culture that values rest, we need to reframe it as an essential act of self-care and a cornerstone of productivity, creativity, and health. Taking time to rest isn’t selfish or lazy—it’s a powerful step toward living a more balanced, fulfilling life. Simply put, the act of rest enables us to work smarter, not harder while safeguarding our biological well-being and fostering generational wellness.
The benefits of rest go beyond individual well-being; they ripple out to impact our communities, workplaces, and society as a whole. By prioritizing rest, we’re not just improving our own lives—we’re creating a community where everyone has the chance to thrive. In a world where family commitments, workplace demands, and the ripple effects of global events often overshadow our daily lives, take a moment to be still and engage in restoration.
* Whew, That was a lot to take in! Let’s pause for a moment to breathe and check in with how your body feels after absorbing all this information. Want more tips on how to make rest a priority in your life? Check out these two helpful checklists below. One to recognize when your body is stuck in survival mode and another to help you reclaim your time!
How to Spot When You're in Survival Mode
Constant Fatigue
You feel exhausted even after a full night’s sleep.
You rely heavily on caffeine or other stimulants to get through the day.
Short Temper or Emotional Reactivity
Small irritations cause outsized reactions.
You feel overwhelmed by minor challenges or changes in plans.
Difficulty Concentrating
It’s hard to stay focused on tasks, and your mind feels scattered.
You frequently forget details or lose track of time.
Sense of Hypervigilance
You feel like you’re always “on edge” or waiting for something bad to happen.
Your body feels tense, and you might experience physical symptoms like clenched jaws or tight shoulders.
Neglecting Basic Needs
Skipping meals, not drinking enough water, or avoiding rest to keep up with responsibilities.
Hygiene or self-care routines feel like a chore or get ignored altogether.
Increased Reliance on “Quick Fixes”
You turn to unhealthy coping mechanisms, such as overeating or excessive screen time, to escape or numb stress.
Feeling Stuck or Helpless
You believe there’s no time or opportunity to make changes or improve your situation.
Life feels like a series of demands rather than something you can actively shape.
Physical Symptoms of Stress
Headaches, stomach aches, or muscle tension become more frequent.
You experience disrupted sleep patterns, like trouble falling asleep or waking up frequently.
Avoidance or Isolation
You withdraw from friends, family, or colleagues, feeling like you don’t have the energy to engage.
Tasks or responsibilities that seem overwhelming are put off indefinitely.
Feeling Perpetually Busy but Unaccomplished
Despite being constantly on the go, you feel like you’re not making meaningful progress.
Rest Is Power: 10 Steps to Reclaim and Optimize Your Life
Recognize the Need for Rest
Acknowledge that rest is essential, not optional. Reflect on how your body and mind are signaling burnout (e.g., fatigue, irritability, or lack of focus).
Set Intentional Boundaries
Identify what drains your energy and establish limits. Say no (and mean it!) to tasks or commitments that don't align with your priorities. Here are 50 ways to say no.
Create a Rest-Friendly Environment
Dedicate spaces in your home for relaxation. Remove distractions like excessive noise or clutter, and incorporate calming elements like soft lighting or soothing scents.
Prioritize Quality Sleep
Stick to a consistent sleep schedule. Avoid screens an hour before bed and create a bedtime routine that helps signal your body it's time to wind down.
Schedule Breaks Daily
Block out time in your calendar for short breaks during the day. Even 10-15 minutes of stepping away from work can help recharge your energy.
Incorporate Physical Activity for Mindfulness
Engage in practices like cardio, meditation, yoga, or deep breathing to help your body transition from stress mode to relaxation mode.
Embrace Active Rest
Rest doesn’t always mean doing nothing. Engage in activities that refresh your mind, such as walking in nature, journaling, catching up with a friend, or pursuing hobbies.
Nourish Your Body
Fuel your body with nutritious foods and stay hydrated. Avoid caffeine or heavy meals late in the evening to improve sleep quality.
Disconnect to Reconnect
Technology is advancing rapidly, often flooding us with information at a pace that's unsustainable for our well-being (Humans are natural empaths, making this deeply overwhelming.) Make it a priority to unplug periodically. Dedicate device-free time to reconnect with yourself, your loved ones, and the world around you.
Reflect and Adjust
At the end of each week, reflect on what worked and what didn’t in your efforts to rest. Make adjustments to your routines to better suit your needs. Try again and again…and again to find a routine that works for you.