Actively pursue and build rest into your schedule, rather than viewing it as something to do only after everything else is done or sacrificing it. This mindset shift is crucial because in today’s world, there’s often ’no being done with everything,’ making it easy to default to never carving out time for rest.
Recognize that rest is an active skill that can be learned and improved, much like breathing for an athlete. This understanding allows you to consciously develop more restorative and useful ways of resting.
Challenge the ingrained belief that overwork and long hours are necessary for success or demonstrate moral value. The transcript suggests these assumptions might be backwards, and that working less can lead to getting more done.
Schedule your most cognitively demanding and focused work for earlier in the day when you have more energy and attention. Reserve social interactions, meetings, and less critical tasks for later in the day.
Be disciplined about disconnecting from work on nights and weekends as much as possible. People with longer, happier careers tend to maintain clearer boundaries between their work and personal lives.
Prioritize taking vacations, ideally a week off every three months, as studies show people who take vacations live longer, are happier, and are less prone to chronic diseases. The only bad vacation is the one you don’t take.
Choose rest activities that are physically active and not necessarily intellectually intensive, such as walking, hiking, or playing sports. This type of rest is more creatively recharging and insight-generating than passive activities like watching TV.
Structure your day to give your creative subconscious time to continue working on problems after periods of focused effort. Activities like walking or engaging in hobbies can help ideas and solutions emerge that conscious effort couldn’t achieve.
Design your workday with clear blocks of focused work (e.g., 90 minutes to two hours) followed by intentional breaks. This helps sustain attention and prevents burnout during intensive periods.
Set explicit rules for yourself (and your team, if applicable) about no email after hours unless something is critical, and manage Slack or similar systems to prevent work from spreading throughout the day. Consider encouraging face-to-face communication when possible.
Prioritize social connection and communal activities, as socializing is an ‘unbelievably healthy thing’ for both mental and physical well-being. We are deeply wired for social connection, and its absence can be detrimental.
Establish a regular routine for your creative work, understanding that inspiration often arises during the course of labor, rather than waiting for a muse to strike. A consistent routine provides a foundation for creativity.
Incorporate daily walks, particularly after intensive writing or problem-solving, to provide a break and allow your mind to process unsolved technical issues. This practice can lead to new ideas and solutions.
Always bring a notepad or a way to record ideas during walks or breaks, as good ideas that emerge during these times are easily forgotten if not written down instantly.
If your work environment allows, take 20-minute naps in the afternoon as a restorative practice instead of relying on more caffeine. Naps can be a highly effective way to recharge.
Select serious hobbies that offer similar psychological rewards (e.g., concentration, problem-solving) to your work, but in a different context or timeframe. This provides engagement without the same frustrations, like rock climbing for scientists.
View rest not as an exclusive domain of the privileged, but as a fundamental human right that should belong to everyone. Actively reclaim this time from systems that aim to capture and commodify attention.
Shift your perspective from valuing work by the number of hours spent to valuing it by efficiency and skill – getting things done well in less time. This encourages mastery and effective use of time.
If you organize or lead meetings, cut their length (e.g., to 30 or 15 minutes) and limit the number of attendees. This practice can significantly improve communication, inclusivity, and decisiveness while reducing wasted time.
For employers, consider transitioning to a shorter work week (e.g., four days) for your company. This structural change can boost productivity, lower energy bills, improve work-life balance, and enhance recruitment and retention.
For employers, consider implementing a ‘free Friday’ model where employees can use one day a week to work on their own projects or learn new skills. This fosters innovation and employee satisfaction, making work feel different from core tasks.
When implementing shorter work weeks, ensure employee salaries remain the same, and consider offering bonuses that reflect previous overtime. This maintains financial stability for employees and reinforces the value of their increased efficiency.
As a leader, actively convince employees to take shorter work weeks or designated time off seriously, as some may initially show up out of habit. Leadership is crucial to ensure the new rhythm is adopted and valued.
Recognize that challenges like overwork and work-life balance are more powerfully solved through collective, structural changes rather than solely individual ’tips and tricks.’ Advocate for systemic improvements in workplace policies.