When was the last time you had a proper rest? I’m not talking a quick coffee break while you check your emails, or a 10 minute lunch where you bolt down a quick sandwich before the next call, but a defined period of restorative downtime.
For many leaders, chances to switch off and leave work behind are few and far between. The Christmas and summer holidays are often the only sustained periods they get away from work - and for some, it may have been an even longer gap. And guess what…if you’re still checking your emails and dealing with ‘urgent’ requests, it doesn’t count as rest because mentally you’re still ‘on’.
Understanding the concept and importance of rest is crucial in order for us to prioritise it. And it’s important that we do prioritise it. Research shows that in the last year, almost 12 million workers in the UK experienced burnout - an extreme and persistent form of stress that causes physical, mental and emotional exhaustion. The prevalence of stress and burnout has significant consequences not only for the individuals and their families, but also for their employers and colleagues, and the economy more broadly.
Rethinking rest
The truth is, we need to radically rethink rest. In addition to having one or two periods of the year where we switch off for a long period of two weeks or more, we need to think of rest as a far more frequent need.
Look at elite athletes. As part of their training programme, most athletes spend as much time resting as they do training. They prioritise rest because it’s important that their body and mind have time to recuperate from the intensive work that they’ve completed.
Leaders and managers need to take a similar approach. When we’re ‘on’ we push our brains and our bodies hard. We manage teams, meet deadlines, negotiate contracts, delegate tasks, drive meetings, deliver presentations and more. All, often, while also managing care-giving responsibilities, running a home, and consciously grappling with how to keep some resemblance of work/life balance so that we can do all the things we are told we should do - eat healthily, exercise regularly, maintain relationships, manage our money….the list goes on and on.
Restorative downtime is a fuel for the body and mind, just like food or sleep. You wouldn’t think of putting off eating for a few weeks to power through that all-important deadline. Just like you wouldn’t give up sleep for a few days to work on a project. We realise that we work better if we stop to eat and sleep - our bodies and brains function better with them because they need them.
Intentional rest is the same. Our bodies and brains need defined periods to down tools and switch off. As well as extended periods of time away - such as our Christmas holiday or a summer break - it’s important that we also build in regular windows within our working week to have small bursts of intentional rest. When we return we are refuelled: more energetic, more productive, more engaged and more effective leaders.
So, instead of having a couple of holidays in the year when you switch off from work, think about how you can build more regular restorative rest into your routine by considering these practical tips:
1. As early as possible, look at the year ahead and plan when you are able and would like to take longer periods of intentional rest. This might be longer periods when you spend time with family, but just as importantly days to yourself where you have no plan except to recharge are key. Aim to space your time out to avoid burnout.
2. It’s also critical to plan short bursts of rest into your daily routine. Set yourself clear but flexible goals for each day. Block your time out and set realistic expectations for yourself. As part of this, plan small regular rest periods for your brain and body to recharge.
3. Think about how you can best use this scheduled time to practice short bursts of recovery. Meditation and exercise are great options to help your brain switch off from work.
4. Ensure that when you take your restorative rest you are ready to switch off as completely as possible. For holidays, set an out of office, brief your colleagues and plan for as many eventualities as possible so there is no reason for you to be called upon! For short, daily, rest windows ensure you won’t be interrupted.
5. Set a bedtime for yourself and build it into your routine. Sleep should be non-negotiable - remember it’s fuel!
6. Clearly differentiate between work and home life. Plan your day to accommodate responsibilities like childcare pickups and ensure your colleagues know that you are not available during this time.
7. Remember, doing more doesn’t necessarily mean you’re being more productive. When you plan your week, think about how it is best spent and how you can get the most value from your day.
Strategic rest is an important part of effective leadership. As the best athletes know, recovery is as important as working hard. It’s time to let go of the desire to ‘push through’ and instead allow ourselves the time and space to recharge and in doing so, optimise our leadership potential.
