Recognize and accept that your to-do list will never be fully completed, as new tasks will always arise. This mindset shift can prevent the feeling of constantly waiting for completion before allowing yourself to rest.
Identify and combine specific activities that personally help you relax, switch off from worries, and take a break. This individualized approach ensures that your chosen rest activities are truly effective for you.
Actively give yourself permission to engage in restful activities without guilt, recognizing that prioritizing your mental health is important. Overcome the societal pressure and internal feeling that there are always things to be done instead of resting.
When asked to commit to something in the distant future, imagine if it were scheduled for the week after next. If you would be horrified by the thought of fitting it in, then decline, as your future self will likely be just as busy.
Avoid overestimating how much spare time you will have in the future and recognize that you are unlikely to become a ‘better organized’ version of yourself without conscious effort. This helps prevent overcommitment and allows for more realistic scheduling of rest.
When trying to free up time, be careful not to eliminate your most genuinely restful activities, even if they seem like a ‘chore’ or commitment. Prioritize protecting these activities as they are crucial for your mental well-being and rejuvenation.
Take short, couple-minute breaks every hour, such as leaning back, closing your eyes, looking out a window, or making tea. This practice helps maintain concentration and improves overall well-being by the end of the day.
Delete your email application from your phone, requiring you to log in via a laptop to check emails. This can significantly reduce constant checking, free up perceived time, and lower daily micro-stress doses.
Be aware of the pervasive ‘on-call’ feeling driven by technology and consciously choose not to engage with work-related communications, such as emails, late at night to prevent constant pressure.
Consciously reframe unavoidable waiting periods or downtime, like queuing, as opportunities for rest rather than wasted time. Use these moments to observe your surroundings or simply do nothing, rather than immediately reaching for your phone.
Engage in activities you can do alone, as these are often highly effective for rest and recovery, even for extroverts. Solitude provides a break from social demands and allows for personal reflection without external pressures.
Instead of saving breaks as a reward after completing a task, take them beforehand to enhance productivity. This allows you to work faster and more easily on the remaining work.
Use music strategically to shift your mood, such as playing calming music to unwind after a busy day before transitioning to more lively music if you plan to go out. Choose music you personally find relaxing, as its effectiveness is subjective.
Watch TV mindfully by consciously choosing what to watch and allowing yourself to enjoy it without guilt, as guilt can diminish the refreshing effects. This transforms TV from a default activity into a deliberate act of relaxation.
Engage in reading, especially fiction, to distract yourself from worries and escape into another’s life or world. The concentration required helps to quiet the mind from persistent anxieties.
Dedicate 15 minutes to gardening when working from home, even if it’s a small activity like deadheading plants. This can induce a wave of calmness and serve as a beneficial mental health break.
Take a bath for 15 minutes, especially during darker times of the year, to relax and feel nourished. This activity offers a period of peace and allows for relaxation while also serving a practical purpose.
Go swimming as a physical activity that also forces a digital detox, as phones are typically not brought into the pool area. This allows for both physical and mental engagement while promoting a complete switch-off from daily distractions.
Challenge the societal notion that busyness is a badge of honor or a sign of importance. Reflect on whether your busy activities align with what you truly want to be doing with your time.
Create your own personalized music playlists for different occasions, such as calming or pre-going out, rather than relying on generic ones. This ensures the music resonates with your personal taste and effectively contributes to your desired mood or state of rest.
Create a list of films or TV shows you want to watch to avoid mindless scrolling and decision fatigue when choosing entertainment. This allows for more intentional and restful viewing experiences.
Allow your mind to wander and daydream during activities like classical concerts or reading for pleasure, as this is a natural part of the experience. This can be a jumping-off point for creativity and organizing thoughts, and you shouldn’t feel guilty about it.
Engage in activities like doodling or adult coloring to help switch off and relax. These activities provide a way to disengage from worries without the difficulty of simply sitting and doing nothing.
Accept that you don’t need to learn every new skill or language, and it’s okay to not achieve every self-improvement goal. This helps reduce self-imposed pressure and frees up mental space.
Join or start a vinyl listening club where participants take turns choosing an album to play, listening in silence before discussing. This offers a communal, mindful way to experience music and connect with others.