ONE IDEA FOR YOU TO THINK ABOUT 

How often do you think of rest as just “getting more sleep”?

I used to see it that way - if I felt tired, I assumed I just needed to sleep earlier or take a nap.

But real rest isn't just getting more sleep (although that is a big part of it). It's about giving yourself exactly what you need to feel recharged.

Here are the 7 different types of rest, as outlined by Dr. Saundra Dalton-Smith:

1. Sensory Rest: Feeling overstimulated by screens, noise, or chaos?
   Try minimizing screen time before bed or taking a silent, tech-free break for a few hours this week.

2. Physical Rest: Exhausted and burnt out?
   Prioritize quality sleep (aim for at least 7 hours) and take a short nap if you need it.

3. Social Rest: Drained by constant social gatherings, family events, or back-to-back meetings?
   Give yourself permission to say “no” to plans that overwhelm you. Create space for quiet, solo time.

4. Mental Rest: Is your mind constantly racing?
   Dedicate 5 minutes in the morning to meditate or simply breathe deeply. This helps your mind settle down.

5. Creative Rest: Feeling uninspired or stuck in a creative rut?
   Spend time in nature, go to a museum, or explore something outside your usual routine to spark fresh ideas. (My favorite place for inspiration is the Met Museum in New York City).

6. Emotional Rest: Tired of managing everyone else’s feelings or opinions?
   Set boundaries around your emotional energy. Practice saying “I can’t help with that right now” and mean it.

7. Spiritual Rest: Feeling disconnected from what really matters?
   Reflect on what gives you meaning - this might be journaling, prayer, or asking yourself what makes you feel alive and connected.

TWO QUESTIONS TO ASK YOURSELF

1. Which type of rest are you most resistant to, and why? Sometimes the one we resist is the one we need most.

2. If you had an extra hour in your day solely for rest, how would you use it? Let this question guide you to a more intentional rest routine.

ONE EXERCISE FOR YOU TO TRY THIS WEEK

Create a “Rest Menu.” Write down the 7 types of rest, and under each, list 1-3 mini-activities you can do in under 10 minutes.

Pin this list somewhere visible (like on your notepad in your phone). Anytime you feel overwhelmed, pick one item from your menu and implement it right away.

Here is an example of my "rest menu" for inspiration:

• Sensory Rest: Turn off all screens and notifications for 5 minutes. Close your eyes or stare at a blank wall, letting your senses calm down.

• Physical Rest: Stand up and stretch for 5-10 minutes. 

• Social Rest: Take a quick break from people-based interactions. If you’re in the office, find a quiet corner or go outside for a quick walk. If you are in a social setting, step away to take a few breaths (this works like a charm for me).

• Mental Rest: Do a 5-minute “mind dump.” Write down every thought on your mind - work, anxiety, ideas - then close the page without judging yourself.

• Creative Rest: Look at nature or a physical piece of art (try not to look at your phone). Absorb all the details.

• Emotional Rest: Pause and ask yourself, “What am I feeling right now?” Name the emotion (e.g., frustrated, anxious, excited) and take three slow, deep breaths. 

• Spiritual Rest: Spend 5 minutes reflecting on something that gives you purpose or meaning. This could be gratitude, a quick meditation, or a prayer if that resonates with you.

Give yourself the gift of rest this week! You deserve it.