How to Actually Rest

At the Cairns Crocodiles conference I was lucky enough to get to connect with Nedd Brockman, who famously ran from Perth to Sydney, and we both agreed how important it is to rest. Rest is needed for both our physical health and mental health.

Many people struggle to rest not because they don't have opportunities, but because they've learned to associate being busy with being productive, successful, or even worthy. 

Let’s look closer to why we find it hard to rest, what type of rest there is and how do we actually rest?

1. We Confuse Rest with Laziness

From a young age, many of us are praised for working hard, pushing through, and staying busy. As adults, sitting down to rest can trigger thoughts like:

• "I should be doing something."

• "I haven't earned this."

• "There are too many things left on my list."

The result is guilt, even when rest is exactly what we need.

2. We're Constantly Connected

Phones mean we're never truly off duty.

• Work emails arrive after hours.

• Social media provides endless stimulation.

• We compare our productivity to everyone else's highlight reel.

Our brains rarely get a chance to switch off.

3. We Mistake Exhaustion for Normal

Many adults have been tired for so long that fatigue feels normal. When being busy becomes your baseline, slowing down can actually feel uncomfortable or unfamiliar.

4. Rest Doesn't Give Immediate Rewards

You can tick off a workout, clean house, or complete a work project and feel a sense of achievement. Rest is different. The benefits often show up later:

• Better mood

• Improved focus

• More energy

• Better performance

Because the payoff isn't immediate, we often undervalue it.

5. We Fear Falling Behind

Many people worry that if they stop, they'll lose momentum. Ironically, the opposite is often true. Recovery allows us to maintain consistency over months and years rather than burning out after a few weeks.

6. We don’t know how to rest

Many people think rest means doing nothing. In reality, rest can be:

• Walking

• Reading

• Gardening

• Sitting in the sun

• Having an uninterrupted conversation

• Spending time in nature

  
  

Rest is less about inactivity and more about activities that restore energy rather than drain it.

Many adults think they're resting when they're actually just switching tasks. Scrolling social media, answering emails from the couch, or watching TV while folding laundry doesn't always give the brain or body a chance to recover.

Here are some practical ways to build genuine rest into a busy week:

Physical Rest

When your body feels tired, sore, or run down:

• Go for a gentle walk without tracking pace or distance.

• Stretch while watching TV.

• Take a bath or hot shower.

• Have an early night.

• Put your feet up for 15–20 minutes and sit in silence.

• Schedule a lighter training day instead of skipping exercise altogether.

  
  

Mental Rest

When your mind won't stop racing:

• Write down tomorrow's to do list before bed.

• Read a book for 10 minutes instead of scrolling.

• Spend time in nature without headphones.

• Practice a short meditation or breathing exercise.

• Build "white space" into your calendar where nothing is planned.

  
  

Emotional Rest

When you're constantly looking after everyone else:

• Say no to one thing this week.

• Ask for help.

• Spend time with people who recharge you rather than drain you.

• Give yourself permission to do something purely because you enjoy it.

  
  

Social Rest

Not every social interaction is relaxing.

• Balance busy social weekends with some quiet time.

• Spend time with people who allow you to be yourself.

• Don't feel obligated to fill every free evening with plans.

  
  

For Parents

Rest doesn't have to mean disappearing for a weekend. It can be:

• Drinking a hot coffee while it's still hot.

• Taking a walk alone.

• Reading for 15 minutes after the kids are in bed.

• Trading childcare with a partner so each person gets some uninterrupted downtime.

  
  

A Simple Challenge

Ask yourself each day:

"What is one thing I can take off my plate today?"

Rest isn't always about adding something in. Often it's about removing something that doesn't need to be done.

One of the biggest mindset shifts for busy adults is understanding that rest isn't a reward for being productive, it is part of being productive. Recovery is what allows you to show up with energy for your workouts, work, family, and everything else that matters.

How much rest do I need?

As a general rule aim for:

•  7–9 hours of sleep nightly

•  At least one full recovery day each week

•  Schedule short periods (15 - 30mins) of downtime every day.

Schedule your rest like you would a workout and see the benefits in your energy and mood.