~ 3 minute read ~

In their book Burnout, the Nagoski sisters talk about a ratio of time our brains need to rest each day.

Apparently, we’re looking at 42% of every 24 hours that needs to be spent resting.

42%. or else. (ominous right?)

The “or else” here is mainly just that our brain takes the break anyway.

Ever spaced out mid-task because you pushed yourself to continue through a stretch or meal break? Or realized you’re scrolling tik tok or felling down a youtube rabbit hole when you were meant to be productive?

yeah. that thing.

So no real threat, just that same phenomenon most of us experience on the daily because…yeah who’s meeting that ratio of their own accord?

Not me. Not without some planning involved.

So lets break this down:

What’s 42% of 24 hours?

Just over 10 hours.

I know what you’re thinking. “10 HOURS OF REST PER DAY?! Ain’t nobody got time for that!”

Actually we do. Let’s take a closer look.

Assuming we get 8 hours of sleep (lol) that’s 33% accounted for. Now we only need 9% more to get ourselves optimal!

Ok fine. That just leaves a little over 2 hours. Remember…if you don’t get generous with yourself, your brain just takes that much time anyway.

How much time did your brain take a break for yesterday?

Was it around that long?

Were you intentional about it?

What would you have done differently if you got to choose your break?

*NOTE* if you’re anything like me, our reality is not nearly that much sleep. Lets also do the math on 5.5 hours of sleep (which is the minimum amount we need to be functional). That’s more like 23%.

We have to find a whole 10% more time to rest now. Effectively, the 2.5 hours we would have been sleeping….ideally. *sigh*

No judgment. Just noticing.

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So. What do you like to do to rest your brain? What feels like a gift for your body, mind, and soul?

How do we prioritize rest while deprioritizing people pleasing & perfection?

One way is to plan a 1 hour break for every 2 hours of work

For those of us with less options in our schedule, what’s possible?

With a range of 2-5 hours of rest to plan, you could do….

5 walks or periods of exercise @ ~30-45 minutes each

4 crafts that tickle your creative muscles (drawing, designing, imagining, writing, etc.) for 45-60 minutes each

3 bids for social connection with family or by calling a friend and enjoying quality time together for 60-90 minutes

2 intentional hyperfixation periods on something you’re passionate about, whether it’s making a pinterest board or refining one of your favorites. Set aside an hour or two to just *do you* for a while. And remember to tell yourself its both effective and kind to do for yourself.

1 feel-good movie at the end of a long productive day. (or spaced out between work sprints)

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What does burnout look like for you?

Do you want to learn more about preventing it?

How can you shape your schedule to meet the basic needs of your brains and body?

I know you can do it. You already do.

Can you imagine how magical it would be if you got to choose your rest more intentionally?

Guess who just gave themselves 1% by finishing this blog post?

*Bonus photo of the Nagoski sisters (Emily & Amelia) as well as their highly recommended work Burnout*