In case you missed the memo, rest and sleep are not the same thing, which means you can’t “knock them out” at the same time (sorry). Both are vital to our health, yet we are only taught how to sleep, not how to rest in a truly purposeful and relaxing way.
“When we don’t take time to recharge, we become less effective, make more mistakes, and become less engaged in what we’re doing,” says Sher, a certified mental health coach and senior coaching manager at Headspace. Shelby Garay said. What’s the best way to make sure you’re actually giving your body what it needs? Set rest goals.
“Rest goals help prevent us from burning out and getting stuck in a stress cycle,” says licensed therapist Jennifer Gray, LPC. Instead of trying to squeeze all your breaks into one big block, “Think about [rest] Rest is an important daily nutrient for productivity, engagement, health and well-being, similar to eating specific foods or exercising,” says Garay. “When we take regular breaks, we are more productive, creative and motivated.”
To do this, we asked the experts for their top tips, including how to set realistic rest goals, how to prioritize your breaks, and what to do if you don’t reach the goals you set for yourself.
What you need to know before setting rest goals
Just like you might create a to-do list at the beginning of the week or plan your workday meal plans, you need to be clear about what your goals are and how you plan to put them into practice before you take a break to sit down and decide what’s feasible . “I thought this might be a good practice to start the week on a positive note,” says Kessonga Giscombé, MSW, a clinical social worker and headspace meditation expert.
Some tips from Giscomb: Consider setting your rest goals as “rest intentions,” which can help relieve some stress if the word “goal” trips you up. Also, don’t try to set goals that are too high, especially when you’re just starting out, Giscomb says. “I try to keep my ‘rest intentions’ realistic and not too far-fetched,” he says. Remember: there is no competition here, only rest.
Prioritizing rest means no room for guilt
Throughout this process, it’s completely understandable if you still feel a little resistant to spending time alone. After all, we live in a culture that values business and busyness, so much so that stopping can feel uncomfortable and challenging. “When you notice these feelings of guilt, the first thing to understand is that there’s nothing wrong with feeling what you’re feeling,” Giscombe says. And yes, that includes guilt.
But instead of giving in to guilt, try practicing some mindfulness to help let go of these emotions. “Stop, take a deep breath, in through your nose, out through your mouth, and gently release these feelings,” says Giscombe.
Tips for setting realistic rest goals
1. Do what makes sense for you and your schedule
Don’t feel bad if you only plan to take breaks for a few minutes at a time at first. “Determine what’s possible and give yourself the flexibility to re-evaluate regularly,” Garay says. “If you only have a few minutes to take a break each day, consider meditating during that time, and once you have more time, maybe take a day off to recharge. [if you can]”.
LMHC psychotherapist Gabrielle Morse agrees, adding that you should also consider your lifestyle. Ask yourself: “What are my obligations? What other priorities do I need to balance? By accurately assessing what you actually need to accomplish and what you can move down the priority ladder, you will be better able to set Set a break goal that you can stick to and be truly rejuvenating.
2. Change your scenery
“Instead of doing a short meditation or breathing exercise at your desk, move to another room in your space or do it outside,” Garay says. Getting up and separating your breaks from your work time can help you do better Separate relaxation from other responsibilities.
3. Start with small things
“Our brains resist change, so to circumvent this, we have to break our goals down into small, doable steps,” Garay says. Doing so “keeps our brains from becoming overwhelmed so we can be more consistent to perform an action and rewire our brains every step of the way.” Essentially, it’s the old adage “Practice makes perfect.” Start small and stay consistent, even if you feel like you’re making slow progress.
4. Make rest easy
“No matter where you are, instead of trying to take two hours of quiet rest, start with 15 minutes,” says Gray. “Sneak in five minutes of stretching or even two minutes of breathing,” she says, and remember, “rest is a series of activities, not just a major event like a vacation.” The more you rest, the better you’ll feel The better, so make your intentions understandable and actionable so you’ll actually be inclined to achieve them. “Taking a break may not seem like a big deal, but consistent rest is an investment in your health, fulfillment, and success,” says Gray.
5. Plan SMART goals
Morse said she likes the acronym SMART goals, which means goals are specific, measurable, achievable, realistic and timely. An example of a SMART goal might be to meditate using an app for three minutes each day before bed. It’s specific (because you’re using an app) and short enough, only three minutes, to be measurable, achievable, realistic and timely.
Goals that don’t meet this criterion would be more vague, such as “I will rest the next time I think I need it until I feel better.” The criteria for when “need” and when “feel better” are not specific enough or ambiguous. Measure so much that you may find yourself putting off taking breaks indefinitely.
How to Really Prioritize Your Rest Goals
1. Tell yourself you don’t need to “earn” this break
“We’ve been conditioned to think that we need to ‘earn’ breaks,” Morse says. However, “it helps to change that mindset and view breaks as non-negotiable,” she says. Trying new ways of thinking can help you prioritize rest and Allowing you to feel less guilty or anxious about taking a much-needed break and recharge.
2. Arrange your rest time
“Schedule breaks on your calendar with notifications,” Garay says. “When the alarm goes off, remind yourself that you will be more productive if you take a break. Smile, stand, move. Give your body time to recover and feel confident in the choices you make to invest in your health.
3. Set hierarchical goals
Sometimes, life happens. The meeting is over and you need to fill in for your coworker or your kids will go home sick. In this case, if you have to change your established routine, it might be helpful to set “secondary” goals that you can still achieve, Garay says. “This may look like shortening or simplifying your rest period, but still gives you the recovery benefits while being more realistic. [to life’s circumstances]”.
Maybe it’s not actually possible to get outside and meditate for 15 minutes or jog for an hour on your favorite trail. In these cases, your secondary goal could be as simple as getting outside and taking 60 seconds of deep breathing, or taking a brisk walk around the block. No matter where you are, you can meet yourself, even if it’s just for a minute.
4. Write down your feelings
“Adjust how you feel during and after your breaks,” says Garay. Have you been more productive since? How do you feel when you incorporate this break into your daily life? “Evaluating how rest helps you—whether through increased engagement, creativity, or reduced stress and irritability—can help us continue to prioritize rest goals,” Garay adds. Not to mention, check in with yourself to still be okay Help you know if you should edit or add these rest goals so you can truly feel rejuvenated and rejuvenated afterwards.
Need some inspiration? Try one of these rest goals
1. Take a five-minute walk every few hours
Garay recommends taking a few minutes’ walk away from your computer and workstation in the office, home, or outdoors (the best option, if you can) to better improve your health and well-being.
2. Turn off your device
When it comes to sensory breaks, Gray recommends taking the time (if you can) to “enjoy a low-stimulation evening with almost no lights, no equipment, and almost no noise.” Yes, if you’re a parent, this sounds possible It may seem like a daydream, but remember: start small. Instead of mindlessly scrolling through Instagram for 20 minutes at night, try stopping three minutes early and use that time to close your eyes, take a deep breath, or put on a pair of noise-canceling headphones and listen to music. exist.
3. Take advantage of work breaks
“Too many people eat at their desks or work during their breaks,” explains practicing clinical psychologist Jessica Ribeiro, Ph.D. To do this, set a goal or intention to get up and eat lunch outside, at a cafe or cafeteria. Anywhere but hunched over your desk. You can also try “taking a 15-minute break to go for a walk and get some fresh air,” Ribeiro suggests.
What to do if you don’t meet your rest goals
First things first: don’t judge yourself. “We have to approach ourselves with self-compassion and a growth mindset,” Garay says. “Know that we don’t have to be perfect and that we are on a lifelong, ongoing journey of self-management and development.”
If you find yourself missing your rest goals several times in a row, “examine the situation and what are the barriers to achieving your rest goals,” Garay advises. One solution that may help is to shorten the length of time you plan to take a break. “If you can’t walk for ten minutes, how about a five-minute walk? Doing something, even for three minutes, will allow your brain to turn the activity into a routine, making it easier to get back on track.
Whatever you do, please(!) also don’t feel bad about having to adapt or change your rest goals: “Successful goal setting requires flexibility,” says Morse. All breaks are good breaks – even if it’s just 30 seconds.
