Why You Need More Rest to Achieve Your Full Potential

Unless you are a recluse or a monk, you likely aren't getting the rest you need to perform at your best.

Photo Credit: Author

I took a slow breath and tried to steady my shaking hands. I was freezing. I pulled the thin sheet and blanket the nurse gave me over my shoulders and tried to warm myself in the cold hospital bed as I felt the cold liquid from the IV continue to enter my veins.

It was my third time in the emergency room during college. I was a junior, and once again, as a new year began and as mid-terms approached, I had overworked myself and become so dehydrated that I was in the hospital… again.

Sadly, this springtime routine had become a pattern and one I assumed was a necessary part of an ambitious life.

My relationship with rest has always been flawed

I didn’t understand that by overworking myself to exhaustion and illness, I was inhibiting my ability to perform at my best. I was unable to tap into my full cognitive strengths. I was not able to be as creative, as decisive, as compelling as I was capable of being. My momentum was interrupted for days and sometimes weeks from illness. But I didn’t see nor understand any of that.

As a child of the 80’s, I grew up during the age of excess with dreams of gilded rooms and private yachts. Overwork was lauded and sleep deprivation was essential to achieving status and prestige. Striving was surviving.

Societal Norm: Overwork = Status & Prestige

Family Norm: Striving = Surviving

I saw the litany of health issues I experienced over the years as the cost of success, signs of weakness, and things to hide instead of as the loud flashing signs (like the kind in Times Square in NYC) from my body shouting to me that my approach to work and life was not sustainable.

By the time I was 22, I had been diagnosed as pre-diabetic with high cholesterol, high triglycerides, metabolic syndrome/polycystic ovarian syndrome, hypothyroidism, and chronic neck and shoulder pain. Significant parts of my body were not functioning and I gained 40 lbs in one year on my petite frame.

I began to see illness as the only time I got to slow down and rest. It was not a fun way to relax, but it seemed that my head would only listen when my body issued a full-scale revolt.

I eventually learned to rest, but I still struggle occasionally at setting a sustainable pace for myself

Rest is something I only learned to start to incorporate into my life in my 20s after overworking and experiencing some of the severe health setbacks I listed above.

Leaving a highly stressful job I was ill-suited for, and returning home to live with and be cared for by my mother completely changed the trajectory of my health and my life for the better. Within a year, almost all of my health indicators returned to normal. Within 2 years I lost the weight I had gained and never gained it back.

Raising two children while pursuing an ambitious career building and leading fast-growing and fast-changing organizations, continued to test my abilities to rest long into my 30’s and even continues today in my 40’s.

I remain a work in progress because my default is to be an unapologetic workaholic (if you love it, is it really work?!?).

Earlier this year, at the recommendation of a trusted friend, I read Alex Soojung-Kim Pang’s Rest: Why You Get More Done When You Work Less. I wanted to better understand the scientific research behind why rest matters.

I knew certain aspects, like sleep, mattered from my personal experience, but I felt I had a rudimentary grasp at best, and at worst, I was still a closeted skeptic about how much rest I truly needed. Perhaps more science would help my mind more fully grasp what my body has always known.

Here’s what I learned:

1. Intense-focused work, followed by rest, produces the best results

After you've done the "hard work", your mind needs time to wander. Studies have shown that you improve your creative problem skills with a short break.

Breaks can be as brief as 5-10 min to be effective. This not only helps with your creative thinking, but other studies (not mentioned in the book) indicate that it helps with your overall health — your eyesight, your spine, and more.

As someone who prided herself on being able to take Zoom meetings for 10 hours straight (racking up 17+ meetings a day), but then suffered a variety of ailments, including brain fog and hip pain, this all resonated.

We do ourselves a huge disservice by sitting for long periods, assuming we are being hyperproductive by staying focused for extended periods. Instead, we are reducing our cognitive capabilities and hurting our health in the short and long term.

Instead, schedule breaks to give your mind and your body a chance to re-energize.

Practice & Play with the Concept:

• Try the Pomodoro Method pioneered by Francesco Cirillo:

  • Pomodoro: 25 min of focused work

  • Short Break: 5-10 min

  • Long Break: After 4 Pomodoro’s take a longer 15-30 min break

• Can’t do breaks every 25 min? Start with just one 5 min break in the morning and one 5 min break in the afternoon

  • Shorter breaks will make it feel more doable

  • Gradually increase the time or add another break once you’ve normalized taking a break

• Make getting water or going to the bathroom your break time. Instead of rushing to it, take a few mindful breaths or even take a minute to stretch before or afterward

• Celebrate every time you manage to take a break — do a dance, play a favorite song, track it in a notebook

2. Geniuses work intensely for ~4 hours a day

Charles Darwin, Charles Dickens, Henri Poincaré, Ingmar Bergman all followed this method. They learned that their brains could only focus and generate excellent output for the equivalent of 4 hours a day. They scheduled their days so that they could complete 4 hours of deep work and then chose to pursue other activities for the remainder of the day.

Pang dug deeper into the study that Malcolm Gladwell made famous in his book Outliers indicating that it takes 10,000 hours to become world-class at something (Ericsson, Krampe, Tesch-Romer, 1980). After reading Gladwell’s book, many people assumed that racking up 10,000 hours of practice is what is most important to achieve mastery.

It isn’t.

Pang returned to the original study and learned that how you accumulate those hours matters. The original study found that those who mastered skills did so most effectively in 4 hour per day increments. More than 4 hours of practice a day did not further advance their capability and in some cases resulted in more errors and even worse, learning and practicing poor behaviors.

I was stunned when I read this — that more than 4 hours wouldn’t improve your skills and could make you worse that what you’re learning to do. I could relate, particularly to habits I learned early in life: over-thinking and rumination, spending time redoing work that was more than sufficient, and spending time on details that were far less important than the bigger picture aspects of a project.

So if you want to continue to work towards mastery, aim for 4 hours of deep work a day and give yourself room to rest and invest in other parts of your live the rest of the day.

Practice & Play with the Concept:

• Schedule enough uninterrupted time for your deep work to reduce your context switching and give you time to focus

• Don't try to do more than 4 hours a day of deep -- the returns will be diminishing at best and may lead you to develop poor habits at worst

• Keep track of your efforts and progress. Don’t aim to change your schedule all at once.

  • Take this in increments. Perhaps start with 1 hour of deep work and then gradually increase in 15-30 min increments

• It’s also OK to not get 4 hours in every day. Perhaps you can only get that amount of time in 3 days a week. Start there and see how it feels and adjust it over time

3. The “magic” recipe for exceptional performance requires rest and sleep

In addition to the 4 hour maximum guidance, Pang also revealed something else that Gladwell didn’t highlight in Outliers about the 10,000 hours study.

Gladwell failed to mention that, based on the research study, the full equation for mastery requires: 10,000 hours of practice + 12,500 hours of rest + 30,000 hours of sleep.

“Magic Ratio” for Skill Mastery:

Practice 10,000 hours : Rest 12,500 hours : Sleep 30,000 hours

DAILY RATIO » Practice 4 hours : Rest 5 hours : Sleep 12 hours

Why are rest and sleep so essential to this ratio?

Because our brains and our bodies need downtime to build new muscles (physical and mental) and sometimes our subconscious is the most effective part of our brains at sorting through a challenge and finding a solution.

This resonated so much with me. It helped me understand why I was tired all the time. It wasn’t because I’m a low energy person or somehow deficient in how many hours I could stay awake and be effective. It was because I needed more sleep!

Integrating the ratio with the prior point of aiming for a maximum of 4 hours a day of deep work, it became clear why trainers and doctors for elite athletes guide them to sleep for at least 8-10 hours a day. LeBron James famously gets 8-9 hours of sleep a night and aims for 3 hours of naptime in the afternoon for a total of… you guessed it… 12 hours!

I’m not an elite athlete, but my career choices consistently made me an apprentice at my job, a beginner trying to master new skills. As a result, I can see now that I needed more rest to learn my craft. Sleeping 12 hours a day might not be possible every day, but it explains why for years I would take 2-3 hour long naps on weekends to catch up.

Now, I know that when I’m working on learning something new, I need more sleep and rest. Instead of seeing it as a weakness, I can see my need for sleep as a sign my body is helping me level up.

Practice & Play with the Concept:

• Take the time to digest this one as it likely goes against your ingrained belief system. You won’t be able to put it into practice if you disagree with the concept

• Start with reviewing your schedule and seeing how much time you prioritize for rest and sleep

  • If you have to choose between the two, prioritize sleep time and try to increase the time you have dedicated to sleep if you are below the recommended 7-8 hours a night

  • If you feel that you are getting enough sleep, then think about how you can optimize your remaining hours to maximize the value of the ratio of practice to rest to sleep

• Once your sleep is at an optimal level, look at how much time you dedicate to rest

  • Importantly, while vegging out in front of the TV is a form of rest, it often isn’t the most restorative. That’s important to keep in mind as you tally up the time you dedicate to rest

  • As you optimize for the quantity of time, don’t forget to tweak the quality of the time as well. Explore more restorative forms of rest based on what type of recovery you need (see #8 below)

4. Morning is the best time for focused work, regardless of your circadian rhythm

I found this point to feel biased towards people like me — morning birds —and against folks like my husband — night owls. But Kang made some helpful points about why this strategy works for everyone regardless of your circadian rhythms.

First, it ensures you get the work done. If you start your day with your deep work, you are far less likely to end the day not having made a dent. In addition, if you can control your schedule, you reduce the number of interruptions early in the day and feel more focused.

For those who prefer working later at night, Kang gave examples for how being tired can actually help your creativity by reducing your inhibitions.

There is a reason why brainstorming sessions often start off with the guidance that you are in a “no judgment zone.” Too often, we limit our creativity by prematurely setting boundaries and editing our thoughts. Interestingly, being tired can make you less prone to do that and more likely to let your ideas flow.

Practice & Play with the Concept:

• Get up earlier or schedule more time in your mornings to kick off your deep work

• Try different times to see how that feels for you and what you have to do to adjust your bedtime to get enough sleep

• Don’t become attached someone else’s schedule. 5am might be great for your friend, but 7am might be a much better start time for you. The key is to simply try to start early

• If you are a caregiver, this idea might feel like a pipe dream. That’s ok, start when you can start. That might be 9:30am for several years when your kids are young or if you are caring for elders.

  • Over time as your caregiving needs evolve, you can shift the time to see what works best for you

5. Routine leaves more energy for creativity

Artists put a lot of energy into setting up their paints, brushes, and palettes so that when they begin to paint, they can focus on the creation of their art. I learned this as I restarted oil painting this year. Sometimes, my prep can take up more than 30-45 min depending upon what I’m painting and how many colors and brushes I need.

The benefit of having all my colors mixed, my brushes positioned well and my workspace ready is that when I start to paint, I can focus on making decisions and applying paint. I’m not distracted and can achieve a state of flow more quickly.

Having a routine for your day and for your deep work can give you more space to play around with new ideas and be open to new perspectives. This is how you optimize your cognitive load so that you can focus your creative thinking on the work that requires it the most.

One of the most famous routines in the Tech world was Steve Job’s decision to wear black turtlenecks. It removed one more decision from his daily schedule, giving him back the time it took for him to choose an outfit each day.

It’s counterintuitive, but the more structured your routine, the more freedom you have to “color outside the lines.”

Practice & Play with the Concept:

• Start by outlining your current morning routine

  • What do you do when you get up?

  • Explore ways you could optimize your routine. What could you make less time-consuming or more energizing?

• Now consider your deep work routine

  • Is there a place you like to work?

  • What could make your workspace more conducive?

  • Should you rotate where you work? Could you set a schedule?

  • Are there tools you prefer to use? Tools you are missing?

• Try this out in other areas of your life.

  • Your health and dietary routines, your going to bed routine, your workout routine

  • There are so many possibilities. Don’t overwhelm yourself, but have fun with exploring what works best for you.

  • Remember, you are not static. Your routines will need to evolve as your needs change.

    • Add more structure if you feel cognitively overloaded and remove structures that no longer work for you

6. Naps are a not-so-secret weapon

We already touched on the importance of getting the right quantity of sleep, but most leaders will struggle to get a full 8-10 hours of sleep every night, whether because of travel, meetings, or other commitments.

This is where naps come in. Winston Churchill, Salvador Dalí, LeBron James, and many others at the top of their game nap.

Studies show that naps can improve energy, emotional regulation, and self-control, help with creativity, and strengthen memory. Depending upon the type of value you want to get from your naps, you can either aim for a quick 15 min snooze to give you an energy boost or choose a deeper restorative nap that may take an hour or more.

Practice & Play with the Concept:

• A little research and trial and error can help you determine when you nap and for how long to achieve one or more of these benefits

• If your workday makes it harder to squeeze in a nap, start by scheduling these for the weekends

• If your organization is more open to midday resting time, consider finding a quiet room to lay down your head and close your eyes

• As a leader, you are uniquely suited to model the behaviors and norms that create a healthy culture — don’t be afraid to lead the way

7. Stopping when you're on a roll helps you regain momentum faster the next day

I was completely surprised by this one.

Ernest Hemingway followed a strict schedule, which meant he regularly stopped when he was in a flow. When he restarted the next day, he was confident and ready to go versus having to start with a blank slate. It also allowed his unconscious mind to work through scenarios and plot lines while he rested, giving him more ideas to draw upon when he took up writing again the next day.

It may feel strange or even scary to stop working when you feel clear about where to do next and are energized by the work. This might be especially true if you are new and building your skills in your deep work. I know I’ve had the thought, “What if I don’t remember what I was thinking tomorrow?” or “What if I can’t recapture my energy about this subject again?”

These are legitimate fears and you might lose your thread or your enthusiasm, but like any new habit or skill, you need to practice how to rest to get better at it. You also need to remember that overworking yourself is a surefire way to lose your ability to think, be creative, and persist in your work.

Full disclosure, I haven’t figured this one out yet, but I’m definitely playing with it and testing it. In fact, I have 38 drafts started for this newsletter as a result of this concept. And the reality is, sometimes I do lose my thread and my energy, but overall, it helps me relax to know that I can always pick up a workstream that is part of my deep work (writing).

Practice & Play with the Concept:

• Create a deep work schedule and follow it. Start on time and finish on time.

  • Don't worry if you don't finish something in one sitting

  • If you are concerned about losing a thought, set a timer to remind yourself to stop 5 min early and jot down your next ideas

• When you restart the next day, use a restarting routine. An example:

  • Close your eyes. Take some deep breaths to reconnect with the purpose of your work. Channel that energy to get into the zone

  • Review your work from the prior day

  • Reference your next steps notes if you jotted any down

  • Dive in

8. Recovery techniques should be tailored to your needs: relaxation, control, mastery experiences, or mental detachment

Just as different exercises target different muscles, the type of rest you prioritize should target your needs. You can optimize the impact of your rest by understanding what you need a break from. Not all rest is created equal.

You benefit most when you choose a type of rest that addresses your specific circumstances:

• Relaxation: If you feel you are always on, you need to choose activities that relax you

• Control: If you don't have a lot of decision-making power, you need to seek out activities that provide you with a sense of control

• Mastery experiences: If you are in a state of learning, you need to choose something where you feel more expert

• Mental detachment: If your work is very intense and all-consuming, you likely will need a change of scenery to allow your mind to relax and use different cognitive skills and explore a different space

Practice & Play with the Concept:

• Pause and think about what you might need and seek out activities that provide the type of recovery right for you

• Not sure of what will address your needs? Ask a friend or colleague, search online, or use AI to give you ideas on what might work for you

• Your needs will change over time because the nature of your deep work will evolve. Take stock regularly of the type of rest you are most in need of and adjust your approach

9. Exercise is essential to reducing stress and providing stamina for creative productivity

Exercise reduces cognitive decline and can boost your creative energy. Calibrate it to your physical health and your goal as well as your surroundings and you have a formula for better cognition.

Kang referenced a Stanford research study that found that walking daily for 15 min on a treadmill in a windowless room was as effective as walking outdoors for improving creative ideation (Oppezzo, Schwartz, 2014). Both activities provided participants with a significant creative output improvement compared with participants who remained seated. What’s more, participants who walked saw an increase in their creative thinking ability that lasted even after they sat down post-walk.

In addition to helping you access more creative thinking, being physically healthy and strong allows you to sustain deep work for 4 hours a day. Exercise ensures that you have the muscle strength and staying power to continue to work effectively for the duration of your focus time.

Practice & Play with the Concept:

• If you don't have a workout routine, start one. Even 5-10 min a day will benefit you

• If you have one that works, consider inserting more movement throughout your day to increase your cognition

  • A brisk walk, some light stretching, a few push-ups, or even holding plank position will give you a boost

  • Pick what works best for you and change it up over time to keep the movement engaging

10. Deep play enables creativity

The most creative people derive energy and productivity from deep play. Deep play is a way to find flow, which is achieved when you are doing something that is just the right level of difficulty for your skill level and where you feel real interest in what you are doing.

The difference between play and deep play is simply in how focused your attention is on the activity. This will vary by person and activity because what deeply engages me may not deeply engage you.

I named this newsletter Practice & Play because of how much play has helped me overcome fears, help me reconnect with my flow state, and relax my perfectionist streak. I enjoy my work more when I mix play into my schedule. Right now, my deep play is oil painting, which I spend 2 days a week pursuing.

Deep play is an immersive activity and has similarities to deep work. The difference is that when you play, you release your constraints around what must happen for you to feel satisfaction and joy. The activity itself becomes as valuable as the outcome, and you hold your missteps or changes to circumstances more lightly.

When you see the world through a lens of possibility instead of a lens of risk, you are freer to be curious, creative, and courageous — all hallmarks of people who are better problem solvers and perform at the highest levels.

Practice & Play with the Concept:

• Find a hobby or activity that is rewarding, mentally absorbing, helps you shift your context, and has personal meaning — each of these qualities will ensure that the activity captures your attention and provides a fulfilling experience

• Deep play can be extremely satisfying alone (e.g. completing a puzzle, painting, gardening), but it can also be an opportunity to enjoy an activity with a friend or partner (e.g. ballroom dancing, team sports, strategy games).

  • Consider trying deep play activities with either people you know or new people who share a common interest

• Explore, experiment, and try new ones over time

Key Takeaways

You don’t have to put all of these takeaways into practice to benefit from more rest. Just take one or two and start to make small steps towards incorporating more rest into your life.

1. Intense-focused work, followed by rest, produces the best results

2. Geniuses work intensely for 4 hours or less a day. More time does not equal more results — in fact, it does the opposite

3. The magic ratio for exceptional performance: Practice 1 hour : Rest 1.25 hours : Sleep 3 hours

4. Morning is the best time for focused work, regardless of your circadian rhythm

5. Routine reduces cognitive load, resulting in more energy for creativity

6. Naps help you reach your sleep goals and provide a midday pick-me-up

7. Following your schedule and stopping when you're on a roll won’t set you back. Instead, it helps you regain momentum faster the next day

8. Recovery is more effective if you know what you need to recover from: stressful situations, lack of control, beginner struggles, or intensely focused work

9. Exercise reduces stress and improves stamina and creative thinking

10. Deep play enables creativity

I felt the benefits of more sleep almost immediately, and in the last few years, more breaks, more deep play, and more movement have strengthened my mental stamina and creativity. Most importantly, I’m more present and feel more joy in my life because I rest more. I’ve made a lot of progress and it’s great to know I have a long way to go.

You can achieve these benefits as well!

Your Turn

What are some of the ways you incorporate rest into your day? Share your tip in the Comments below.

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A Note of Gratitude

As we near the year-end, I wanted to thank all of my subscribers for your support. I write these posts with you in mind — you are my inspiration and supporting you is what drives me every day.

If there are topics you want me to cover, please reply to my post or download the Substack app and direct message me your thoughts. I would welcome hearing from you and wish you a wonderful holiday season.

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