But how much rest is needed?
It has been shown that workers do their best at any given task for only a limited amount of time. Then performance drops off as attention wanders and motivation lessens. However, resting after a depleting activity has been found to reduce the effects of fatigue (Nagoski & Nagoski 2020).
Studies suggest that bodies and brains need on average 42% of a person’s time to be spent resting. It doesn’t have to be every day – it can average out over a week – but approximately 10 hours out of every day should be spent resting.
While workplace health, safety and wellbeing are an organisation’s responsibility, self-care also has a role in supporting wellbeing and reducing feelings of burnout. As Kelly Gannon, from Winda-Mara Aboriginal Corporation said during the first seminar, workers need time to recover and factoring this into their lives is important. Kelly explained that indoor strategies often soothed the nervous system whereas outdoor, more active strategies distracted the brain to help the body recover.
Based on Andrew May’s ‘Recovery Rocket’, this resource simplifies the challenge to help teams create a weekly rest and recovery plan. It assists workers to choose activities that suit them, support their wellbeing and that they enjoy.
Exercise
Meet with the team (preferably in person) and explain the importance of finding opportunities for rest and recovery, especially when work is busy and challenging. Provide team members the tables below and explain that the goal is to find 100 points worth of rest and recovery actions the team want to prioritise each week to fuel their rest and recovery with:
- mini-breaks (20 points each): 1–3 hours of uninterrupted restorative time dedicated to a rewarding, recharging activity (for example, a nature walk or time with friends outside of work hours)
- micro-breaks (5 points each): short, achievable rest and recovery moments taken to soothe the nervous system throughout the day (for example, a short, mindful stretch or eating lunch away from your desk)
- restorative sleep (10 points each night): aiming for 7+ hours of sleep per night.
Invite the team to work in pairs or small groups so they can inspire each other with their choices. Ask them to note their commitments down on their Rocket Recovery, making sure they add up to 100 points.
Invite the team to be each other’s accountability buddy to check in on how they are doing on the rest and recovery actions they want to prioritise. Or prioritise time in future team meetings to allow members to share what’s working well, where they are struggling, what they are learning, and any additional support they need to get the rest and recovery they need as they balance their work demands. Encourage workers to experiment and adapt their rest and recovery activities as needed.
‘Recovery Rocket’ template
| Mini breaks (20 Points) | (Insert text here) |
|---|---|
| Micro breaks (5 Points) | (Insert text here) |
| Restorative sleep (10 Points) | (Insert text here) |
| Total recovery points: |
Example activities
| Mini breaks (20 Points) | Spending time with friends Walking in nature Taking a soothing bath Reading a book Watching a feel-good film Attending a community class or event Taking part in a team sport or activity Dedicating time to a hobby Eating a nourishing meal |
|---|---|
| Micro breaks (5 Points) | Taking a 3-minute stretch break Sharing a laugh with a colleague or friend Eating a favourite healthy snack mindfully Holding your wrist and breathe deeply for 1 min Listening to a song that lifts your mood Stepping away from your desk for a tea or snack Getting a hug (from yourself /a friend/a pet) Taking 5 minutes outside |
| Restorative sleep (10 Points) | Support better sleep by:
|
Resources
Download the recovery rocket worksheet:
Sources
May A 2019, MatchFit: the complete manual to get your body and brain fit for work and fit for life, Simon & Schuster, New York.
Nagoski E and Nagoski A 2020, Burnout: the secret to unlocking the stress cycle, Random House UK.
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