The Power of Strategic Rest: How Downtime Fuels Peak Performance

Aug 1

I know exactly when I first learned that rest was a sign of laziness and something to avoid. I was in junior high. And that lesson drove me to be always doing, always moving, always working or studying, or turning hobbies into second and third jobs.

Of course, now, I know better. But it took a long time to retrain my brain and sometimes I still have to remind myself that I will perform at my best longer only if I take downtime.

The importance of downtime is starting to get more buzz, but not enough. Busy workers (and who isn’t that?) waive it off for lack of time. High achievers, in particular, tend to view downtime as a luxury they can't afford or believe they shouldn’t engage in because it flies in the face of being a high achiever.

However, mounting evidence suggests that downtime isn't just beneficial—it's essential for sustaining peak performance. As in, not just kicking butt today or even this year, but truly operating at your best for the duration of your career. Every “high achiever” I know wants that.
So how do they, you, feel comfortable consistently incorporating downtime into your high-achieving lifestyle? Make it strategic. Even just calling it that makes it feel scientific and fancy and purposeful, right? (The power of marketing ladies and gentlemen…).

The Science Behind Strategic Rest for Peak Performance

Contrary to popular belief, our brains don't simply shut off when we're not actively working. Get nerdy with me for a sec, or if you don’t care, skip to the next section.

During rest or leisure, the brain engages in crucial functions such as memory consolidation, cognitive rejuvenation, and emotional regulation. A process called “neural replay” strengthens recent memories and improves skill retention, while short relaxation techniques and physical activities reduce fatigue and enhance concentration.

Mental downtime fosters creativity, motivation, productivity, decision-making, problem-solving, efficiency, stress reduction, and stable memory formation, underscoring the importance of rest for cognitive and emotional well-being. There is even evidence that it can help us reconnect with our personal ethical code and personal values.

For leaders, incorporating rest into their routines is vital for sustaining peak performance and innovative thinking. So, how do they (you, we) do it?

How to Practice Strategic Rest for Peak Performance

To really practice strategic rest, you want to give your brain a break from processing information. Give yourself a mix of leisure and daydreaming. Leisure might be doing a puzzle, or a mobile game, or rec sports, or strolling through a museum, or reading a book. These are not work––well, I don’t know you so they might be your work but don’t pick that then––and are enjoyable downtime. You need these breaks in your life.

Still, they require you to process information. You also need to give yourself a type of downtime akin to daydreaming where you let your mind wander. This activates your default mode network (DMN). I will spare you more science (you can dig deeper with the footnotes).

Different types of rest can yield various benefits. Below are some ideas, but at the end of the day, it’s like exercise or dieting. You want to start with the approach you will stick with. Don’t go for perfect, go for consistently better.

Mindfulness meditation
Time in nature
Mind-wandering (aka daydreaming)
Short naps
Microbreaks
Puzzles
Mobile games or IRL games
Reading
Listening to music
Exercise
Controlled screen time
Volunteering
Talking to a friend
Stretching
Yoga
Tai Chi
Playing with a pet
Sitting quietly with a tea or coffee
People watching
Drawing/Coloring

How to Fit it Into Your Packed Schedule

Well, it’s like anything you want to start doing. You need to schedule it. Because if it’s not on your calendar you probably won’t do it, right? Of course, you could ignore the calendar prompt, so you need to also truly be ready, willing, and able to commit to whatever you have picked. You need to make this important enough to you to show up for yourself even if you feel weird or guilty. Reminding yourself how critical this time is for achieving your goals and showing up at your best for your team and clients will help.

I also recommend having a plan so you know what activity you are going to do during that time block. Have a backup or two just in case the tool you wanted to use isn’t available or the weather is bad or you just aren’t feeling it. It’s like the gym. You will be more effective if you know in advance what you are going to do than if you show up, wander around, and have to think about it on the spot.

Overcoming Rest Resistance for Strategic Peak Performance

Many high achievers struggle with the concept of rest, viewing it as unproductive or indulgent. Remember at the top how I said I used to to? We’re in good company. To overcome this mindset:

Reframe rest as a productivity tool rather than a luxury
Start small and gradually increase your rest periods
Track the positive impacts of rest on your performance and well-being
Surround yourself with others who value and practice strategic rest.

The latter could be a peer group or a coach or both.

The Long Game of Peak Performance

Remember, sustainable peak performance means just that. Sustainable. It’s an endurance sport. Don’t make me use the line that it’s a marathon not a sprint. By incorporating strategic rest into your routine, you're not just avoiding burnout—you're actively enhancing your ability to perform at your best over the long run. So many running puns…

As counter-intuitive as it may seem, taking time to rest can be the very thing that propels you to new heights of achievement. So, the next time you're tempted to power through, consider whether a strategic rest might be the key to unlocking your next level of performance.