Rhythms of Rest

Imagine placing all your responsibilities on one side of a scale—work, chores, parenting, bills, expectations—and then placing your restful activities on the other side. What would your scale look like? If you’re like most people, it probably tips heavily toward responsibility.  And if that’s been true for a while, your body and mind are likely paying the price.

The Burnout Warning Signs

When your responsibilities constantly outweigh your rest, your brain starts to burn through its supply of feel-good chemicals. That’s when burnout creeps in—and eventually takes over. You might notice:

• Low energy
  
• Lack of motivation
  
• Disinterest in things you normally enjoy
  
• Negative mood, anxiety, or irritability
  
• Tension, cynicism, or pessimism
  
• Trouble sleeping
  
• Even physical health symptoms

Step 1: Lighten the Load

When you're overwhelmed, it's not always about adding rest—sometimes it's about removing weight. Let go of the guilt that says you have to “do it all.” Sustainability matters more than perfection. Ask yourself:

• Could I reduce my work hours, even slightly?
  
• Are there activities or commitments I can pause, postpone, or decline?
  
• Can I delegate tasks—or ask for help?
  
• What services could make my life easier right now (grocery delivery, a house cleaner, premade meals, a babysitter)

Step 2: Protect Your Rhythms of Rest

Rest doesn't just happen—it has to be protected. Your brain and body crave rhythm—and the more consistent your rest, the more stable your energy. Try building it into your day, your week, and your longer-term rhythms:

• Daily: What small blocks of time can you set aside just for you?
  
• Weekly: What day or chunk of hours can be a standing reset?
  
• Seasonally: When can you plan time off, even if it’s a staycation?

Step 3: Choose Rest That Restores You

Not all rest is created equal. There are three types of rest your body and soul need. Glance through these ideas. What’s missing from your week? What could you prioritize—even for just 15 minutes today?

🧠 Mental Rest

• TV or movies
  
• Music or podcasts
  
• Reading or audiobooks
  
• Video games
  
• Take a break from screens
  
• Relaxation techniques
  
• Get out of town
  
• Journaling
  
• Alone time
  
• Time with others
  
• Board games
  
• Various kinds of art
  
• Build or create something
  
• Get outside, in nature or around a body of water
  
• Do something novel that isn't in your usual routine
  

💪 Physical Rest

• Lounging
  
• Practice good sleep habits
  
• Take a nap
  
• Bath or shower
  
• Hot tub
  
• Cold plunge
  
• Get a massage
  
• Foam rolling
  
• Healthy hydration and nutrition
  
• Stretching
  
• Cardio
  
• Weight lifting
  
• Play a sport
  
• Sauna
  
• Red Light Therapy
  

🙏 Spiritual Rest

• Read scripture
  
• Prayer
  
• Fasting
  
• Church
  
• Listen to spiritual teachings online
  
• Read spiritually edifying books
  
• Spend time with my spiritual community
  
• Spiritual meditation
  
• Spend time in nature
  
• Practice gratitude
  
• Memorize spiritual principles
  
• Apply spiritual principles
  
• Rest in God’s presence
  
• Cling to spiritual truths that allow you to trust that you can rest
  
• Give yourself the grace to rest
  
  

Step 4: Rethink What Rest Means

Some people were raised to think rest equals laziness. If that voice still lives in your head, remind yourself: Rest is not a reward. It’s a requirement. Your rest is what makes your work sustainable. Your rest makes your relationships richer. Your rest makes your body healthier. It’s not the thing you do after you’ve earned it—it’s the thing that keeps you whole.  Also, there will be times when you crave inactive rest like lounging and other times when you crave active rest like hiking.

When You’re Busy and Lack Free Time

Let’s be honest—sometimes, life doesn’t allow for much rest. During those seasons, the key is to optimize the little things that help energize your body and brain:

• Sleep: Follow consistent bedtime routines. Wind down screens. Prioritize quality rest.
  
• Nutrition: Eat foods that energize your brain, not deplete it.
  
• Hydration: Water impacts focus, energy, and mood more than we realize.
  
• Supplements: Consider gentle support like multi-vitamin, omega-3 fish oil, probiotics, magnesium and gaba
  
• Gratitude: Write down 10 things you're thankful for. Gratitude shifts your brain toward peace.
  
• Mini-moments: Even a 2-minute breather can help. Pause. Breathe. Choose a restful activity when a window of time opens up.
  
• Ask for help: What can someone else carry, even just for a little while (grocery delivery, a house cleaner, premade meals, a babysitter)?
  

Final Thoughts

You were not created to run on empty. You were not meant to live exhausted, cynical, or joyless. You were designed for rhythms of work and rest. So ask yourself: What’s one small change I can make today to lighten my load or refill my tank? Then take that step—with no guilt. You don’t need to earn rest. You just need to receive it.