top of page

The 7 Essential Rests for High-Performers

Why High-Performers Need to Rest:

One of the biggest mistakes that high-performers make is that they don't rest enough. This is something that I really struggled with in the early days of starting my business.

Every time I would take breaks, I felt guilty. I felt like I should be spending every spare second making my business grow. But, this is the exactly the thing that would prevent my business from growing in the first place!

This is because I was trying to grow from a place of exhaustion and frustration. And let's be honest...nothing great ever grows from that place.

When I started to give myself permission to take regular breaks throughout the day, I gave myself the capacity to actually grow my business.

I know it might sound counterintuitive. You would think that the more time and effort you put into something, the more that it would grow. But, here's the thing, if you have zero capacity within you to sustain the growth that you are trying to achieve, then you will eventually bring yourself back down to the same spot again. This is because your nervous system doesn't have the capacity to hold this level of growth. If you already feel tired, exhausted and burnt out at the level that you are at now, what makes you think you can handle the next level of success?

Higher levels of success require you to have the capacity to handle higher levels of challenges. You can't handle the next level of success and the challenges that follow, if you can't handle the current level that you are at.

This is why it becomes so important for you to understand the different types of rest and how to include these different types of rest in your day so that you can expand your capacity to handle bigger challenges which will ultimately expand your capacity to handle large amounts of success.

The 7 Types of Rest for High-Performers :

Physical rest is all about taking rest from physical activities that make us feel tired. For example, if you ran a 42km marathon, your body will be craving physical rest after. Physical rest can look like relaxing, napping, or even doing gentle restorative activities like yoga and stretching.

You know you need mental rest when you feel like your mind just doesn't turn off. When you wake up after sleeping for 7-8 hours and you feel like you can sleep for a 100 more hours, it means you're not getting restorative sleep. You can get mental rest by giving your brain time to turn off by taking breaks or journaling.

Another type of rest is sensory rest. This is about taking a break from stimulating things like screens, conversations, lights, musics etc. The more stimulated we are, the less present we are. This type of rest looks like taking a break from screens or practicing present-based exercises.

Emotional rest is giving yourself the space to be authentic so that you can express how you feel. As well as surrounding yourself with people that support this authenticity. Activities that help you release your emotion will give your brain the emotional rest it needs.

Social rest, it's exactly how it sounds, is about understanding your social battery so that you can take time to recharge as needed.

The need for creative rest shows up when you feel like you can no longer brainstorm or you have writers block or have trouble problem-solving. The best way to give your brain creative rest is by surrounding yourself with inspiration while taking the pressure off to have to do something. An easy activity is to surround yourself in nature.

Lastly, spiritual rest is about connecting on a deeper level with something greater than ourselves. We can get this rest through prayer, meditation or connecting with groups that create acceptance and intention.

Examples of Rest for High-Performers:

If you're feeling overwhelmed by all the different types of rests that I listed out, it's OH-KAY! It's not about trying to find time in your day for all these 7 different types of rest. Like ain't no body got time for that. It's about picking and choosing 1-2 activities everyday that have a combination of these rests so that by the end of the week you have given your brain to time rest in all these different ways. I've shared some examples of activities below to help you get started.

Nature Walks or Hikes

  • Physical Rest - Gentle exercise that is less strenuous.

  • Active Physical Rest - Light movement and stretching.

  • Mental Rest - Clears the mind, away from screens and work.

  • Sensory Rest - Natural scenery with minimal artificial stimulation.

  • Creative Rest - Inspiration from nature.

  • Spiritual Rest - Connection with nature and self-reflection.


  • Active Physical Rest - Light stretching and restorative yoga.

  • Mental Rest - Meditation helps quiet the mind.

  • Sensory Rest - Tranquil environment, often with limited digital interaction.

  • Emotional Rest - Safe space to explore and release emotions.

  • Spiritual Rest - Deep meditation and spiritual practices.

Creative Workshops [arts & crafts, cooking, painting etc.]

  • Creative Rest - Engaging in creative activities without pressure.

  • Emotional Rest - Expressing emotions through activity.

  • Mental Rest - Focus on a different task, giving the brain a break.

  • Social Rest - Small, supportive groups providing positive social interactions.

  • Sensory Rest - Focusing on senses to complete activity.

Journaling Sessions

  • Mental Rest - Helps manage racing thoughts and promotes relaxation.

  • Sensory Rest - Quiet environment, often with dim lighting and calming sounds.

  • Emotional Rest - Space to express and process emotions through writing.

  • Spiritual Rest - Mindfulness practices that connect to deeper purpose.

Spa Day

  • Physical Rest - Massage and other treatments to relax the body.

  • Active Physical Rest - Light activities like saunas and hot baths.

  • Sensory Rest - Calming environment with soft lighting and soothing music.

  • Mental Rest - Time away from work and digital devices.

  • Emotional Rest - Time to decompress and unwind.

Group Therapy or Support Groups

  • Emotional Rest - Safe space to be authentic and express feelings.

  • Social Rest - Understanding social dynamics and finding supportive communities.

  • Spiritual Rest - Connection with others on a deeper level.

Don't make the mistake that I did of putting off rest. It made me miserable and hate my work. Your next level of success requires you to have the capacity to be able to handle the next level of challenges. You can't have that capacity if you are already burnt out at the current level that you are at.

So let yourself rest. Stop feeling guilty about it. And understand that rest is necessary to help you unlock your full potential.


bottom of page