Most of the people I chat with these days are stressed and shocked by the pace of modern life. countless distractions and requirements for our attention, and if you have your own business, or you manage your own functional medicine or health instructor In practice, there is work that never ends.
In this article, I'll talk about how to use what Dan Sullivan, the founder of Strategic Coach, calls free days. 24 hour periods without any work – to relax more every week. Armed with this tool, you will not only feel better and happier and will be able to spend more time with your loved ones, but you will be more productive (when you are not resting).
How do you relate your productivity to your (very human) need for rest? Check out this article for one way to reload. #healthylifestyle # wellness #chriskresser
Why productivity gains are not the answer
Faced with the problem of finding enough time during the day, many people turned to strategies aimed at improving their productivity so that they could achieve more. This is admirable, and I am a big productive fan myself (read more about this in parts 1 and 2 of my podcast series on achieving crazy performance.) However, there is something that is even more important if you feel constantly exhausted and overworked:rest,
It feels like pulling you in 100 different directions every day can lead to chronic stress and, ultimately, to exhaustion. This is especially true if you work in the healthcare sector: 50 to 80 percent of doctors experience burnout. (12)
Here's what is interesting about the rest: it is important not only as a counterweight and balance to work and other obligations, butit is also important for performanceThe human mind is programmed to need downtime, space and unfocused time. Rest is not just luxury.
As essayist Tim Crader writes:
Idleness is not just a vacation, indulgence, or vice. The brain is like vitamin D for the body. And deprived of it, we suffer mental misery ugliness, like rickets.
While taking steps to increase your productivity can certainly reduce stress, it is not an alternative to backing down from time to time. You need to balance work and relaxation.
I really cannot exaggerate the importance of relaxation. Setting aside time to relax with activities such as meditation, walking outdoors, or playing a game can bring many health benefits, including improving your cognition and performance.
In particular, the game brings great benefits to your productivity and labor productivity. It has been shown to improve brain function, which can prevent an age-related decline in cognitive function. (3) Studies have also shown that the game eliminates boredom, increases creativity and improves your ability to cope with stress. (4, 5, 6) These advantages are probably the reason that some organizations began to take “gaming breaks” during the working day. (7)
Spending a free day in nature is also beneficial. In addition to strengthening your immune function and lowering the risk of certain chronic illnesses, it has been shown that being outdoors reduces stress levels. (8, 9, 10)
It has also been shown that meditation reduces stress (and has a beneficial effect on anxiety and depression). (11) Meditation is also associated with:
- Better focus (12)
- Improving cognitive function (13)
- Changes in your brain that are responsible for memory, awareness, and self-regulation (14)
What happens to your body while resting
The activity of our brain does not stop when we rest, but instead it activates our parasympathetic nervous system or the body’s reaction to “rest and digestion”. The parasympathetic nervous system reduces the heart rate, respiration, blood pressure and stress hormones, balancing the effect of the fight or run reaction on your body. (15) Meditation, pastime in the fresh air, massage and exercise – all this stimulates relaxation and assimilates the reaction. (16, 17, 18, 19, 20)
Where the dream fits
When I say "rest," I do not necessarily speak of sleep. Getting enough sleep is also an important part of managing stress, maintaining a healthy lifestyle, and ultimately improving your productivity, but that’s not the whole picture. If all you do is work and sleep – even if you sleep enough hours – you miss out on wonderful things that can provoke quiet days off.
Resting means taking the time to do what you like (it’s not related to work). It can be something active and in the fresh air, for example, a walk or a visit to an amusement park, or it can be passive and quiet, for example, sitting with a good book or going to the spa. The key is to spend time on activities that you enjoy.
Balance relaxation and performance: make room for free days
Do you value a balanced life or are you just trying to maximize your productivity and productivity,you need to restIt is so simple.
One of the most powerful ways to incorporate more relaxation into your life.free dayA free day is a 24-hour period that is completely free from work, solving problems associated with work, Communication and activities. In other words, you are 100 percent of the work. This means that you don’t even read books that may be related to work or encourage thoughts about work. Most entrepreneurs and business owners find it almost impossible to imagine, especially today, when the line between work and personal life has been blurred beyond recognition. And how can you take free time when there is work to be done, money to make, obligations to be kept?
But, as I said, rest, rejuvenation and play are absolutely necessary to achieve more. It is tempting to think that skipping free days and a little more work will lead to better results. But in fact, the opposite is true. And I know this from personal experience.
Now that I take regular days off, it's hard for me to imagine how I would even function without them. I look forward to them for a week, and I feel so much better at the end of them.
Four tips to maximize your free days
If your calendar is regularly booked, finding a free one might seem pretty impossible. Despite the fact that this requires some effort, it is quite possible to add days without work to your schedule. Here is how.
1. Schedule of free days ahead of time
If you are just starting out with free days, I think it is useful for planning and planning them in advance. Thus, you will not be tempted to fall into old habits and start working because you are not sure what else to do.
2. Go outside
It may be easier for you to spend your free days away from home first, so you don’t get involved in the usual distractions.
3. Get support
Enlist the support of your team, your family, or your friends to hold you accountable. Gently remind you that you are on a free day if you begin to glide back into operation mode.
4. Set the boundaries
Educate your patients, clients, colleagues, and anyone else not to expect an interaction with you that is Work related on these days off. Think about auto-reply by email, saying that you are unavailable, and turn on Turn off the phone or at least turn off notifications.
What to do on rest days
In terms of what you really do on your free days, it depends on what the best rejuvenation helps you. Some people do this with vigorous activity. They should be out and about and on the go all the time, while others are just the opposite. They want to relax, listen to music, lie on the beach or have a good conversation. Some people want to be indoors; others want to be outdoors in a natural environment. And, of course, most people like the combination of Passive and active. If you are not sure what to plan for your free days, experiment a bit! Balance a few passive actions with more active ones. Try some new hobbies or find a pastime for which you did not have bandwidth. It is important to choose the activities that you like.
Keep in mind that if you are not used to having free days, they are likely to Realize first, especially because very few people actually accept them. But, like everything else, the more you do them, the more you practice, the easier they will be and the more satisfactory.
I suggest starting with one day off per week. In the end, you may want to switch to two or more, because you will like them so much. Ultimately, the goal is to have three days off per week or 150 per year. Alone, and now I'm one and a half. So I'm definitely progressing.