7 Types of Rest to Recharge and Do Your Best at Work

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1:22This is a job for Indeed Sponsored Jobs. So we're going to be borrowing brilliance from Dr. Saundra Dalton-Smith, the seven types of rest that every person needs. It's describing rest as like a dynamic process. We all need different kinds of rest at different moments. It doesn't stay the same, but also you can design it in a way that kind of works for you. If you have this conversation, like these are the seven different types of rest, which ones do you recognize are important to you? I think not only do you learn more about each other I think it gets rid of the judgment because you know if you said oh I need physical rest I need to go for a walk it's really important to me then I would just say oh that's because that type of rest is what Sarah needs right now so that's an insight into a different rest issue that we both are hi I'm Helen and I'm Sarah and this week we are together in person it.

2:14It doesn't happen. It doesn't happen. So it's a squiggly careers episode that might sound a little bit different because we always, I think, get extra excited when we're talking about things together. Yeah. But what will be the same is we're going to be borrowing a bit of brilliance from an idea that we think is very interesting and important for your squiggly career and making it really practical so that you can apply it to what you are doing. So Sarah, what are we going to be talking about today? So we're going to be borrowing brilliance from Dr. Saundra Dalton-Smith, who writes about the seven types of rest that every person needs and so I read an article that actually I think was published on ted.com a little while ago um so I've always known about these seven different types of rest and found it really useful I think it's a much more nuanced approach to resting and more relevant because I think you can make it much more personal to you so I think it's really helpful and then I someone in our team actually said to me have you read this article where someone took the seven types of rest and sort of tried them all out and like sort of shared what she found a journalist at the guardian um so i read that as well and i was like do you know what we can we can all take a bit of inspiration from this that's what we're going to do today so sarah will go through the seven different types of rest we're going to talk a little bit about it and then we've got a really useful ai prompt so that you can personalize it and we will summarize all the ideas that we're talking about today in the pod sheet so you can get that from either amazingif.com or it will also be in the show notes.

3:39So we're going to go through the seven quite quickly. You can always read the article if you sort of want to dive in a bit deeper and then move on to me asking Helen some coaching questions to see sort of where she is with her rest and then how we make it sort of hyper personalized for Helen and for me at the same time. As ever, we're using the podcast to help ourselves, but hopefully it's useful for you too. So first type of rest is physical rest, probably the one that you go to fastest. And that can be more passive, like sleep or just sort of napping. I like the fact I said napping. I was like, I never take naps.

4:10I was going to say, do you nap? No, because they make me feel worse. I always think it's quite cool when people say they nap. I'm like, I'm not a napper. No, I'm not a napper. I do admire. I do admire a napper. But it can also be active rest, things like yoga, stretching. Apparently massages count. I was like, oh, that's quite appealing. How? No, I don't want you to sign me at Christ. But as in, if it's permission to book myself in for a massage, that feels more appealing. Right, so that's first kind of rest. We're only on number one. Second kind of rest, mental rest. So this sort of, I guess, stops you from, this kind of gives your brain a break.

4:48If you don't have mental rest, I guess this is where you're feeling always on. You get described here as like, you know, you can't switch off. Yeah. That I believe. Yes. Yeah, I think that's probably, I reckon that's quite relatable. You know, that idea of going to bed and is your mind still racing? I had that one night this week where I knew I was tired. I'd had two really bad nights sleep. I was still really tired and I could not go to sleep. And I was like, I was physically tired. But I was like, but the brain is still going. And it's still going. And it's still going. I don't have that because, you know, we talk about this sometimes because I think as soon as I'm in bed, I literally go to sleep straight away.

5:22But it's more, I'm like, all right, I'll stop now. you know like to watch on tv or even like to read stories of my children and i'm like only half of me is there because the other half my brain is still so basically you have to go to sleep to stop yes okay we'll come back to that uh the next one is sensory rest so this is you know rest where you've perhaps been overstimulated by lights screens which i suspect is the most popular on scrolling noise conversations I was actually an event earlier this week with 600 people in one room and it was just so noisy and I definitely needed some sensory rest after that I always find that kind of auditory rest is quite important for me next one is creative rest so this can be actually if you've almost been working on lots of hard problems you know almost like you've been doing lots of creative work but then you can get a bit um almost kind of creative out you know like it's like it's almost kind of too much and you need to kind of re it talks here about like reawakening that creativity but but probably by doing something else you know like nature or art is talks about quite a lot here emotional rest um emotional rest particularly important i think for people who you know some people really feel other people's emotions like that transference thing and if you are naturally a people pleaser um then i think often those people need emotional rest because you know you're like you're thinking about other people a lot more than you are than you are yourself and the sort of weight of empathy yes uh social rest um and this is about surrounding yourself with relationships that kind of revive you rather than exhaust you that's quite interesting um and then spiritual rest which i think is it it doesn't have to be about religion this one um or about kind of higher sense of spirituality but it's really about kind of purpose and belonging and meaning kind of connecting to something that is beyond yourself you know like if you sort of feel i think this can be true for all of us you know and you've had really really busy week and you've done lots of doing lots of tasks but perhaps not zoomed out at all it's actually quite a nice link nice link to our next podcast which is on mattering because i think that is very kind of connected to that idea of spiritual rest feeling like that you matter So what I really like here is that it's describing rest as like a dynamic process.

7:42So we all need different kinds of rest at different moments that it doesn't stay the same. But also you can design it in a way that that kind of works for you. So, for example, if you're someone who's thinking I am definitely a people pleaser, you probably need to take emotional rest really seriously. That's not the case for me. So I sort of go, well, for me, that one that one feels less useful, whereas there might be some of the other ones. like the sensory rest where you go I'm self-aware enough to know that I would find that hard so then you can think about how you can design rest in well we always talk about with our podcast we always want what we share to be useful for individuals but also to be talked together in teams because we know that that's often where you're going to help each other the most and so where this stuff is really going to stick and I think you if you have this conversation like these are the seven different types of rest which ones do you recognize are important to you where might have some gaps in the questions sarah and i go talk about in a moment i think not only do you learn more about each other i think it gets rid of the judgment because you know if you said oh i need physical rest i need to go for a walk it's really important to me then i would just say oh that's that's because that type of rest is what sarah needs right now whereas maybe my rest is creative rest and you just you're sort of recognizing that different people rest in different ways and it's not better or worse it's just what's right for you and even a really interesting team conversation about it.

9:04So a few coach yourself questions to sort of get you started thinking about like what does this mean for me if the seven different types of rest are the what this bit is kind of the so what and then Helen's personalization that we'll do at the end is the kind of now what so we're kind of in so what and then we'll move into kind of now what so I thought the first question helpful for maybe for Helen to reflect on first and I'll do it too is where am I at my rest best so where do you rest really well at the moment and where's your current kind of biggest rest gap kind of your it's sort of the what's working well and the even better if for rest for you right now um I think what's working well for me is uh probably either I can have two I'm gonna have two you can never pick one thing ever yes you can have two because I'm like it's it's a friday afternoon like i can't i can't argue with you at this point of a week great i'm gonna ask all the difficult things now um so physical rest yeah like because i'm my sort of regular pelotoning yeah i feel like that really really helps me and i invest in it and i've got a good routine with it and then i think social rest as well i know that i know what energies recharge me i really prioritize those so i feel better because of that like i feel well rested having spent time with certain people and I make sure that that time is quite protected so those things I think I do well what about you what was your gap what was my gap um I actually think sometimes creative rest because I think it's which is I think it's an important point because people sometimes people might think that creativity is just like artsy stuff but I think in our job we are constantly creating because we you know we have a new book out so we are creating new workshops that we run for companies we record a podcast two podcasts every week we write on linkedin like we are constantly creating new sources of career support for people and i think sometimes i've just come back from holiday um and that that was a lovely kind of period of rest for me and it and i've got more creative energy coming back like i've got more ideas for posts that i want to share and things i want to do and sometimes i just need that time away from creating writing recording to reconnect with my ideas.

11:20Also sounds a little bit like the spiritual one as well, maybe. I did meditate quite a lot whilst I was away. Did you? We must have recorded an episode at some point about when we tried that meditation that you made me do. What was it called? It's called Vidic meditation. Yeah. I'm a fan, Sarah Lesso. I didn't even make it through the program, did I? Which probably tells you everything you need to know. My rest best, I've made a really kind of conscious effort over the past three months to do more kind of physical rest. And that has looked like making some different decisions, stopping work at certain times to like go to a class.

11:55And I also really tried to set myself up for success based on how our work works. So I think sometimes I would almost complain that I wasn't getting to do physical rest and almost like blame work. Whereas I was like, actually, no, if I accept that work works as it does, and actually, I really like how our work works but what it does mean is that I need physical rest that is really flexible um and also to stop giving myself excuses like I can do this I just need to be flexible about it and so I now have four or five different apps on my phone all into a little um folder right it's like I think it just says like physical or something something like that this is new to me yeah I think I actually have used the word like physical maybe fitness fitness actually um but each of them is like a different place that I go to do exercise so one of them is like the reformer studio I go to another one is like a hit class another one is pineapple studios where I sometimes go dancing another one is a place where I've now joined like a cheap quite a basic gym so actually the reason I've done that is that if I can't get to any class which is always my preference I haven't got any excuse because there is someone that I could go that's got a treadmill and so I've sort of done that and I've set myself up so that actually in every week it doesn't matter what was happening at work at least once or twice a week I can there's always there's always a way to rest um and even last week I even just left my front door and went for a run like which never happens it was awful the next day I felt awful but I needed some other rest afterwards so I was actually I've I worked really hard on that one and I have felt better and I know it's such a cliche isn't it the whole like if you exercise you feel better but it is also it's so annoying it's like true it's true there's some exercise I really enjoy but less so when it's just exercise for exercise sake and sometimes I do have to do that um if it's sport that's fine I'll tell you about my weighted vest no is this just like another trend that you're just like oh I'm gonna jump on board I love it so I'm now hiking on my treadmill with a weighted vest to see that whilst I watch various podcasts when you say various podcasts tell everybody what you watch every time um I'm really into because you messaged me about it I love it I literally messaged Sarah whilst I'm watching it.

14:06Diary CEO, but the behind the scenes bit, I really like because you watch somebody building their business real time. So this is a complete tangent, everyone, but he kind of Stephen Bartlett talks about wouldn't have been amazing to have been behind the scenes watching Apple being built. And I think that's his aspiration as an organisation. So he's kind of showing you. Going to show you how I'm building. Yeah, but it's really, you look at how he is hiring, how he recruits. I mean, he gets thousands of applications for roles how he has built things that help him uh test company fit and he's really open with it all i would honestly say if anyone's interested in entrepreneurship running their own business they already run their own business and they're trying to scale it he's very open about what it was amazing right it's like to be to be that trans so i do that while i'm hiking with my weighted vest i'm loving life i um listen to a lot of duolipa because it's about the right i put into like an ai what the beats per minute needs to be when you run like what songs match the beats per minute and it gives you and loads of Dua Lipa songs like fit obviously how fast I can run which is not super fast but she does help me go a bit faster so I'm very grateful for her and I think my biggest rest gaps I was like it's that's why it's good to keep coming back to this like I know I know this quite well is probably social rest so my friends so are my friends who are not to do with work so they're probably people I've met through work but they're just they are just my friends I don't get to see my friends very often I think with the mixture of like work trying to do physical rest my family after that you like your friends end up coming quite low down and also it often takes quite a lot of effort because everybody's got lots going on in their lives but every time I see my friends who are like friends first um I think I always just feel like oh yeah it reminds me there's like a life outside amazing if and and a life outside my family and you know like because it's just for you so um coming up to Christmas though I have got and sometimes I can't make things you know so I always feel quite like oh I'm often not able to do this but I have got one I've got one of those I'm really trying to protect um and I do find the mental rest one I don't think I have any coping tactics I think when I'm fine I'm fine but when my brain is really busy I need to do something differently I sort of rely on just how my week is going and I really noticed it actually this week where I had a couple of nights where I was like I need to go to sleep and all I was doing was thinking about just like work stuff it was like you know the worry list and like I feel like I probably wasn't working on those worries I was literally just worrying I can always tell when you're in that mode well actually I probably don't know how bad it is because a lot of you're keeping to yourself and so it's kind of the messages that I get from you I it's a lot of messages but they're all about lots of different things and so every five to ten minutes there'll be another one but it's on a different topic and And I know that's just because your brain is like, like you said earlier, you know, it's the too many tabs open thing.

16:58Yeah, yeah. Probably. It's also probably a little bit caused by we were saying we've both been on holiday back to back. So you're like, I mean, we can't feel too sorry for ourselves, right? We've literally been on holiday, but then we haven't spent very much time together. And then sometimes that ends up, I think that opens a lot more tabs. Yeah. Because we're always quite mindful of like, you can't, there's only so much you can do. You can't close a tab until we've had a conversation. It's like, it's always an interesting insight. So next question. What's the smallest action that you think you could take to start closing that rest gap that you've got?

17:29So if you took creative rest, if you were going like really small, because we're not really talking here about significant changes. Like what's something do you think you could perhaps experiment with or try out? Well, I think I know what it is. And I've talked about it before. And it just it rarely gets sort of prioritized and protected in my diary, I think. it's because I think about our creativity is a lot of like out it's it's yeah right right record deliver it's like there's a lot of out of Helen's brain into the world and I think a creative rest is just take it in into your take it in from the world to you yeah which I I for me one of the best ways of me doing that is reading and I and that's not just swiping through a couple of quick articles on my phone like I was actually reading a book on the train this morning I must have thought I was mad because I got my highlighters out and I was there like and it was a really packed train it was one of those like where you sit and sing people in your knees that's one of my dreams is to see someone reading our book with a highlighter that'd be amazing which I've never seen but I would really I would be so happy I think that would like make my life I feel like I might need to set it up but yeah so I was like knee to knee with someone highlighting a book and I was just thinking and there were so many good like quotes like I felt really inspired by what I was reading was really making me think um and that that for me is creative rest because I'm focusing much more on what's going in my brain than kind of what goes out of it yeah interesting um and I thought about this as well particularly for my social rest I think I sometimes rely on big moments where friends get together so some of my friendship groups like we um like you know every like four or five months we're like oh we'll get together and then if you can't make it you've obviously you've like missed the moment um and because it's quite a few people together obviously then it's just like there's quite a lot to organize and I actually don't see many of those friends just for coffee yeah or actually why I was like oh I could see some of those friends just by myself to get like to just get dinner and stuff and often that's so much easier to organize and I did have it once with one of the friends recently who actually lives quite close to me and we were like oh on a Friday should we meet up like halfway we just got a coffee and did a quick walk and I was like oh that was so lovely I don't and it felt really rare yeah um and so I think for me it's sort of letting go of like waiting for these friendship moments and just being like oh well I'm most of my friends are around London I'm in London on let's say Tuesday and Thursday next week I wonder if either my friends are around to get a coffee on either of those days like I could I could usually do that but you know it's like that intention and then like doing it it's a nice insight though that that you kind of wait for the bigger moments and yeah you could create some smaller ones yeah and I'm actually quite good at creating some of the bigger moments so we're like two of my friends we always have like a Christmas meal and like I sort the date and I sort the venue um but again I'm like but then if that goes wrong I wouldn't see those two people um so you know just like sometimes having those like in between moments um and then last one before we move on to the kind of really personalized rest is a who question because I do think and you already slightly um linked to what you were saying before like who can support me to protect my rest at the moment so that you're not just sort of flying solo you are thinking I suppose I'm spotting is there like an interdependency here with making this rest happen um do I need someone else to do something for this to be okay um like yeah what what would help me I'd probably say the two Sarahs in my life I actually have more than two Sarahs in my life I think I'm about I think I'm about five Sarahs but the two for this will probably be you because I know that you would hold me to my you know it's important to me you probably like hold me to account and be like come on like and I think you'd keep me to it and then there is another Sarah in the world of Amazing If who helps manage all the things that are happening in a week and I think she could probably help me to protect the time so I think you could probably help me to protect my commitment and accountability she could help me protect the time you'd like you're like a pincer movement between the two of you and I feel like it has to happen I also think the reason selfishly I would care about you doing that is I see how important that reading time is for you, for them, what you bring back.

21:41Yeah. Because I suppose I see the outcomes and the output of that because actually you read in a really different way to me. I think I'm more of like an always on, whereas you sort of go deep, go quiet, and you're like really, you could read like two books in a day, which actually I would really rarely do. And so I think I sort of go, oh, so what books are you going to read? And they're like, what did you learn? And then you will often leave me like a voice note with like, oh, I really liked this book for these reasons and this is what I've learned. A bit like when you've done your walks with the old diary of the CEO weighted vest thing, I usually get a voice note.

22:11But I'm always quite interested in those. I'm like, oh, yeah, that is, I feel like I'm learning by osmosis from you. And I think when you do the reading, I learn. But then also I think like the team learns and kind of we all learn. So that's kind of a good incentive. I guess also I can ask you probably questions that the people can't like, well, when are you next doing that? And if you said to me, like, I can't, I'm too busy. I'm like, oh, I could probably be like. You would. Yeah. Like, OK, well, what are you busy doing? what could you you know I can ask you harder questions than the other Sarah who's much nicer than me would ever would ever ask and I think he could support me um I think I could actually think a little bit about my time when I'm in because when I'm in London you know sometimes you pack your time in too tightly and then you're like well I can't have a coffee with anyone because every single moment I'm in London I'm either in a meeting or delivering a workshop and I think I could just keep space and again Sarah can help us with that keep space where I'm like I'm gonna have a coffee with a friend at this point and it sort of doesn't matter who it is I'll find a friend to have a coffee with at that moment but then just see that as important as being as important as whatever else I'm doing that day I wonder whether it's the equivalent of remember when you uh in your previous role before this one you said like a I like life or amazing yeah I know there was but you used to have like you know have a coffee with Sarah thing at this time but you could have Like, you know, let's say once a month you have a Friday where you're working in London and you always keep the Friday morning and you go there and say, oh, you know, if you're free for coffee on a Friday, like I'm going to keep this free.

23:42And if someone takes the time, great. And if they don't, you've probably got 101 other things to get done in that time. Yeah, I did. This is a long time ago, actually. I did used to have a boss who we'd always meet in this same coffee shop on a Tuesday morning. Sacred. Yeah, it was called Sacred. Is Sacred still there? I don't know. It was good coffee. And I think those coffee moments were really important to me. partly also just like the ritual and the rhythm of it and I think that's probably what I'm missing a bit um I probably wouldn't choose a Friday because I think if this is a Friday and we are in London having got on the train this morning clearly it's the day that everybody works from home so I think if I said oh I'm going to meet my friends on a Friday everyone would be like well we're not because none of us none of us are actually in London but you know like small things like that you could think well Friday is probably the day that I'm freest so I'll do it then you're like well yeah but not if no one else is around um so you then took the work that i did on these seven types of rest and then you went right i want to make it even more personal to me yeah um what prompts did you use do you want to have a read yeah so i actually played with a few different prompts i was putting it into chat gpt but this would work in whatever like tool you want to use and my aim was how can i get this prompt to kind of understand me so that it can make me some rest recommendations that feel really unique and relevant and like doable you know not like the yeah get up at 5am and do something creative like i know i did say one of them was genuinely and one of the recommendations it does say book yourself into a massage and i did think sure maybe like once a year yeah you know like that it's not going to be like that's not going to solve things is it um so this is the prompt and we'll put this in the pod sheet so you can literally just you know copy and paste this and try it out for yourself um act as my squiggly career coach and use this article and you insert the link to the article that sarah found for this episode today use this article and ask me one short and specific question at a time to collect insights and identify my personal rest profile generate three personalized and practical recommendations for rest that i could add into my week and so what that will do is it will just ask you a series of questions you type out your response to each one so you know one of the ones was you know do you find it difficult to sleep at night because you've got a lot on your mind yes and you can do it i always try to give it a little bit more like i'd be like oh no i can go to sleep well but sometimes i get distracted when dot dot so i tried to give it because the more you give it the more it's going to get to know you and then you'll go through your series of questions and then it will come up with your rest profile and your rest recommendations so for example my rest profile it said that my strengths weirdly said my strengths were creative creative rest uh social and spiritual rest that's because of all the friendships and the meditating and then my gaps which probably are true it said my gaps are mental um because mental and sensory like i'm thinking about all of our stuff and i'm constantly on a device that's where it got those from um and physical what is interesting is it is the opposite to what you said for yourself which doesn't make you wrong it's just that interesting by answering those questions you get to it's like a different perspective or i guess you could challenge a gpt yeah and say well oh i actually think i'm because you could argue you could say well i'm good at physical rest but maybe the way that you answer the questions it interprets it as oh you're not as good as you want to be yeah for example yeah i think it probably stress tests your self-awareness yeah because it's really it's really asking you questions that are specific um so then it identifies you some rest recommendations that are specific to your profile so mine for example i got three um do a mind reset between meetings so that you've not got that kind of mental overload quite like that and it'll go tell you how to do it and be phone free for the first 30 minutes of the day sarah doubted that that was doable for me but then you reminded me what time you got up and i then i said maybe it was more doable i think i'll fight i get up at 5 30 and i have a meditating in the morning so i'm not i'm not that far away from that meditate for 20 minutes without phone you've only got to add 10 minutes and have a shower i'm done have a shower shower meditate done phone free and and then movement moments i quite like this one um it says books and body breaks into your diary which could just be going if i'm at home i could just kind of go for a bit of a walk like down the road around kind of my garden.

27:50Garden. I live in a forest, so I could just have a little stroll in the forest for 10 minutes or so. Or if I'm in London, Sarah knows this, because we've literally sat in the same space for like the whole day. But I struggle to leave a room or a location because I just want to get more and more done. She hasn't let me leave this room or this location today. Bad friend and business partner. But if I was scheduling in some movement moments... If we were doing this, I would get to leave. on another day perhaps i might go for a coffee a bit further away than the room next door what an aspiration that would be to leave to leave a building we will not leave we will get more done but i think it's quite useful the other thing like sarah and i were sort of looking at what i'd recommended and saying actually should we challenge some of that so i think the good thing about this is not only do you get some maybe it's a bit more self-awareness you get some personalized recommendations if you're feeling a little bit stuck on what you can do with rest You can also challenge it and say, well, 30 minutes phone free in the morning doesn't work for me.

28:48What else could you suggest instead? Until you get to some ideas that do feel useful for you. I think I would also then build on ideas that you feel are right for you with a when question. I always love when questions because it helps you to spot specific situations. I think it holds you to account. so if Helen is going to do these body breaks these movements um movement moments during her day my next question would always be like well when are you realistically most likely to do that so are you thinking like in the middle of the day is it going to change every day um how long is it going to be for are you going to put those in your diary at the start of every week because otherwise it just kind of probably won't happen and so I think asking yourself when around rest kind of really makes a difference and it can just be like this morning I do go for a lot of walks um and this morning I had a really short window of time to go for a walk before starting my day but I still went and I think and I did a really short walk I had to be back really fast and I was like I mean it was barely worth it but I still felt better because I'd sort of got outside just moved a bit and then I think I was in much better spirits for them being in the same room all day because I did that voice notes as well and I did leave you yeah I did leave you two voice notes um but that was an insight into a different rest issue that we both have um but I do also really like your suggestion of you know every so often asking a team where people are because I do think the thing I like the most about this is I honestly think during a year this changes for everybody all of the time if you'd asked me about physical rest six months ago I wasn't in such good shape just like actually physically wasn't in such good shape but I just wasn't doing as much exercise as I am now and so now I feel quite proud of I do feel quite try quite hard to do more exercise so it can also be a bit of a point of pride for people so we're recording this in November if you're thinking about team things to do towards the end of the year we often talk about like pride postcards or like what what do you feel kind of proud of um I think asking everybody like what do you feel proud of around like how you've rested this year is a really good question um and maybe one that will prompt people to think actually do you know I do need to do a bit more of this as I go into kind next year as well.

30:58I feel like a reflections on rest session where maybe you spend sort of 10-15 minutes talking about the seven areas and use the questions that we did with each other and then you use five minutes with the prompt and see what it generated and then you share back those insights together with a team and maybe make a bit of a rest commitment. Yeah really nice. Quite a nice half an hour to spend as a team together. So that's everything for this week and as Helen mentioned earlier our next episode is going to be on mattering kind of quite an interesting topic one that we might not know loads about but we will know more by the end of the next episode if there are topics you'd like us to cover things that you would like us to borrow brilliance from if you've got ideas you can always email us we're helen and sarah at squigglycareers.com and please do share the podcast subscribe give us some feedback we read everyone and it makes a really big difference to us and our work so thank you to everyone who's already done that We know lots of you do.

31:52And for those people who come back every week, we really do appreciate it. That's everything for now, everyone. See you next week. Bye for now. Bye, everyone.

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