It was 2018; I was sitting at a table with a group of athletes who had won more Olympic medals between them than Australia had in the last decade. This was the final competition of the season, and in between conversations I asked them what they planned to do after this competition. The group laughed as one stated:
I’m doing nothing apart from eating, sleeping and spending time at the beach.” There were hums and nods of agreement all round, with the general consensus of a complete month off before training would begin again.
I don’t think I hid my emotions at all; I was (and probably looked) gobsmacked. A month off without fear they’d fall behind or lose their World Champion status? A month off without a couple of gym sessions to hold onto all those muscle gains they’d pushed themselves for? Nothing? …really?
It was a moment that reshaped my understanding of what rest was. In hearing the top performers of my own sport knew how to prioritise rest, I decided to start doing the same.
I embarked on that journey of scheduling in rest and here is what I discovered: I not only performed better in the days/months I was working towards my goals, but I also began to change habits, thought processes and priorities around which built for a healthier lifestyle. I have a belief that this is not just for athleticism but for any professional wanting to function at their highest potential.
So here are my takeaways from rest that can hopefully encourage you in whatever your area of expertise.
Make rest non-negotiable
I have made resting non-negotiable. So in my calendar where I block out certain times during the week that are non-negotiable, such as my training sessions, appointments and time set aside for sleep, I have the rest period blanked out. This gives me a visual of the amount of the time available to do all my other commitments. Beforehand it used to be fitting in work where possible and depending on other factors such as weather, access and other opportunities, but that stopped when I became fixated on allowing myself to have a set period of complete rest.
By doing this I usually can see a light at the end of the tunnel if I am in a heavy strength block. But as far as working – a day off of all emails, calls or planning will bring a lot of peace. Don’t function at a lower capacity – remember your pursuit for success will be hindered if there are no havens of rest. It will take effort to block that time out, and may even feel a waste if you aren’t feeling tired, but you will thank yourself in the long run.
Make rest worthwhile
Many high achievers will be so used to working towards a goal that as soon as they have the opportunity to have one day off they will cram as much stuff in those 24 hours or spend the entire day in pyjamas with the Netflix providing the entertainment. I am not saying either one of those are wrong, but I will say this: if it did not refresh you, if it did not provide space to reflect and reset for the rest of the week, perhaps it wasn’t used in the highest sense.
It took me a few months to realise I was cramming my Sunday with a week’s worth of activities to try and feel like I was using it correctly and pleasing those closest to me, when really I was reset when I had a few hours to myself outdoors to process the week and marvel at the beauty of creation. It sounds boring. It sounds like a 23 year old isn’t making use of their freedom. But that’s what works for me, and if I don’t plan it in then it does not happen.
A few questions to ponder:
- Where is it that resets you?
- What does rest look like for you?
- Who are you spending it with?
Make rest consistent
Come Sunday, I know that my bones are going to have a break from all the building, my diet can relax and my goals can be reflected. Come Monday, I am starting from a place of peace and moving forward onto my goals for the rest of the week. If you don’t feel like you’ve earned a proper rest on a weekly basis my argument would be to work harder it those other 6 days/ 3 days / 11 months (whatever would be a healthy schedule depending on your own work demands and goals).
Your goals aren’t big enough if you haven’t had to schedule in rest on a consistent basis, and you are worth setting high goals for yourself.
Let’s take my month off once a year as an example. When I am resting from sport for that time I am able to focus on other areas of my life, which allows me to detach myself from the performances I have made, regardless if the season ended on a high or low. This allows my identity to flourish outside my field of work; to live in the moment of who I am, rather than always working towards the person I want to become. Identity is key (and will probably need an article of its own).
After those few weeks I have the passion to start working hard again, I realign my reasoning for the work, I reset my goals and I go into the next block strengthened with the ability to detach myself from results and use the ‘why’ as an anchor when the load gets heavy. It works every time.
I could go on, but I will close with this – we are designed to do incredible things, within the boundaries of high quality rest. Remember that you are a fully functioning, multi-faceted person who is worth looking after. So make rest non-negotiable, make it worthwhile and make it consistent. And I am assured it will have an impact.
