When Rest Matters
In 1991, Warren Buffett and Bill Gates first met at a dinner hosted by Gates’ parents.
When Gates’ mother asked everyone to write down the most important trait that contributed to their success, both men wrote the same word: Focus. As Buffett put it, “Focus is the key to achieving success.”
But achieving focus requires a paradoxical approach: temporary loss of focus through rest.
The Power of Rest
Alex Soojung-Kim Pang’s book, Rest: Why You Get More Done When You Work Less, argues that recognizing the importance of rest leads to success in all areas of life.
“You have to resist the lure of busyness, make time for rest, take it seriously, and protect it from a world that is intent on stealing it.” — Alex Soojung-Kim
History’s most accomplished individuals, such as Winston Churchill, Douglas MacArthur, and Dwight Eisenhower, achieved more by working fewer hours and making time for daily naps and hours-long strolls.
Warren Buffett, one of the wealthiest men in the world, has a clean calendar, allowing him time to think and reflect.
The Science Behind Rest
The pre-frontal cortex, responsible for focus and analytical work, is the most power-hungry part of the brain, consuming a disproportionate amount of energy compared to other areas. However, it’s not designed to function continuously.
As Tony Schwartz explains, “Human beings are designed to pulse between spending and recovering energy.” This concept is known as the “ultradian rhythm,” a natural cycle of work and rest that occurs every 90–120 minutes.
Research studies have shown that the brain’s ability to focus and process information decreases significantly after a certain period of time. A study published in the Journal of Applied Psychology found that cognitive performance decreases by as much as 25% after just 4 hours of continuous work (1).
Another study published in the journal Sleep found that the brain’s ability to process information is impaired after 16–18 hours of wakefulness, equivalent to the cognitive impairment of a blood alcohol level of 0.1% (2).
As Dan Ariely, a behavioral economist and author of “When: The Scientific Secrets of Perfect Timing,” puts it,
“Our brains are not like computers that can run continuously without a break. They are more like phones that need to be recharged regularly.”
By acknowledging and honoring this natural cycle of work and rest, we can optimize our productivity, creativity, and overall well-being.
Similarly, Dr. Stephen Covey’s seminal book, “The 7 Habits of Highly Effective People”, culminates in the seventh habit, “Sharpen the Saw”, which emphasizes the imperative of continuous improvement and renewal. This final habit encourages individuals to prioritize self-care and rejuvenation, replenishing their physical, emotional, spiritual, and mental energies to maintain peak performance and effectiveness.
Practical Tips for Incorporating Rest
I’ve personally experienced the benefits of resting, including increased awareness, willpower, and focus.
- For example, after starting a daily meditation practice, I noticed that I was better able to prioritize tasks and avoid distractions.
- I also found that taking regular breaks throughout the day improved my creativity and problem-solving skills.
- Additionally, getting enough sleep each night has helped me to be more resilient and better equipped to handle stress.
By incorporating rest into my daily routine, I’ve felt more grounded, productive, and capable of achieving my goals.
Here are a few suggestions for incorporating rest into your routine:
- Follow your biological clock
- Take a nap at noon
- Schedule laptop time
- Eat 3–5 hours before sleep
- Avoid blue light before sleep
- Avoid heavy reading at night
Conclusion
By recognizing the importance of rest and incorporating it into our routines, we can achieve more by working less and resting better.
As Tony Schwartz puts it,
“When we’re renewing, we’re truly renewing, so when we’re working, we can really work.”
References:
(1) “The Effects of Work Breaks on Cognitive Performance” (Journal of Applied Psychology, 2011)
(2) “Sleep, Sleepiness, and Performance” (Sleep, 2017)Personal Experience and Expert Insights
