Why Resting is Not a Waste of Time: The Science of Rest and Productivity
Do you feel guilty when you rest? If you've ever sat down to relax only to feel an overwhelming sense of guilt, you are certainly not alone. In a world that glorifies busyness and productivity, rest is often mistaken for laziness. Many of us feel uneasy when we take a break, as if every moment not spent working is a moment wasted. But rest and relaxation play a critical and necessary role in our mental, emotional, and physical well-being.
Rest is not the opposite of productivity! It’s what sustains it.
According to Attention Restoration Theory [1], prolonged mental effort can lead to ‘directed attention fatigue,’ which can impair our cognitive performance and emotional regulation [2]. Additionally, without sufficient rest, chronic stress can build up, weaken our resilience, and increase the risk of burnout and other health concerns [3].
In contrast, engaging in leisure and restful activities helps replenish our mental resources [4]. Neuroscience research shows that even when we’re at rest, the brain is far from inactive! It engages in critical cognitive processes like memory consolidation, self-reflection, and future planning [5].
In other words, rest is not the absence of work; it’s actually an active process that restores cognitive function, enhances focus and attention, and builds resilience to stress. This challenges the misconception that rest is "unproductive." In reality, it’s actually what allows us to perform at our best!
So, why do we feel uneasy when we rest?
Many of us experience internal resistance to rest due to deeply ingrained beliefs that rest equals laziness. This mindset can stem from:
Hustle Culture Mentality: Society often reinforces the idea of hustle culture and that constant work equates to success. This can create guilt when we slow down, even when our bodies and minds desperately need rest. However, burnout begins when physiological stress reactions are not followed by adequate rest and recovery [6, 7].
Chronic Fight-or-Flight Activation: When we are constantly in a state of stress, our nervous system becomes accustomed to high alertness, making stillness feel unnatural or even anxiety-inducing, even after the stressor has subsided [8]. This constant (and normalized) activation of our stress response can then interfere with sleep, further increasing fatigue and mental exhaustion [9].
Internalized Productivity Norms: Many of us have been conditioned to believe that our worth is tied to how much we produce, leading to discomfort when we engage in leisure activities. Eventually, many people find themselves unable to fully unwind, feeling restless even during downtime [10].
Reframing Rest: How to Change the Narrative
Recognizing rest as a valuable and necessary practice is the first step toward overcoming rest guilt. Here are some strategies to help shift your mindset and embrace rest effectively:
Understand Rest as Essential, Not Optional
Remind yourself that rest enhances, rather than detracts from, productivity.
Research consistently shows that adequate rest and leisure improves cognitive performance, and overall health and well-being [3,4], whereas lack of rest can deplete our cognitive resources and result in poor performance and emotional distress [11] as well as decrease engagement and motivation [12].
Practice Intentional Rest and Incorporate Healthy Recovery Habits into Your Daily Routine
Engage in intentional restorative activities like deep breathing, mindfulness, nature walks, or creative hobbies. These activities can help recalibrate your nervous system and reduce stress responses.
Start with small, intentional pauses throughout the day. A five-minute break, a short walk, or a moment of deep breathing can help shift your perception of rest from a guilty pleasure to a necessary practice.
Maintaining a balanced diet, limiting alcohol intake, engaging in moderate exercise, and prioritizing healthy sleep habits are crucial for effective recovery [13].
Set Boundaries Around Work and Rest
Establish clear limits on work hours and schedule breaks to create a balanced routine. Avoid the temptation to check emails or complete “just one more task” during designated downtime.
Being ‘mentally away’ - detaching from daily responsibilities and routines - plays a key role in both well-being and overall work performance [14, 15].
Researchers have also proposed that vacations from work (both short and long) should be understood as both a wellness product and a public health resource [16].
Challenge Those Internalized Beliefs About Productivity
Reflect on where your beliefs about rest come from. Ask yourself: Would I view a friend as lazy for resting? Why do I hold myself to a different standard?
Individuals form beliefs and expectations about themselves, others, and the world, which can sometimes lead to dysfunctional thought patterns [17].
There you have it. Rest is not a waste of time – it is an investment in your well-being and long-term success. By reframing rest as a tool for resilience, creativity, and productivity, we can break free from the guilt that often accompanies it.
If you’re interested in more science-back strategies regarding stress management, dismantling hustle culture, learning skills for mental health and self-care, and more, explore our wellness education talks and workshops! At WellIntel, we provide evidence-based insights and practical strategies to help individuals and organizations prioritize well-being and promote workplace wellness. Get in touch with us today to learn more about our tailored wellness programs and consulting services!
Written by:
Cindy McDowell, MSc., WellIntel Co-Founder & Expert Brain Health Speaker
References:
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