If you want to be productive, you need to rest

I shouldn’t have to make this case, but here we go…

It’s crazy that I feel the need to frame my case for rest—which really should be considered a universal human right—as a way to enhance your productivity. But here we are.

It’s true, though. If you care about maintaining focus, emotional agility, resilience, and productivity, you can’t keep your brain running in full gear perpetually.

I spent many years believing that the only way to get anything done was to work nonstop, often with a soundtrack of self-laceration.

But multiple studies have shown that rest is not the enemy of productivity—it’s a prerequisite for it. Research from Stanford and the University of Illinois suggests that mental fatigue dramatically reduces cognitive performance, and that even brief breaks can restore focus and improve decision-making.

Neuroscientists have also found that during rest—especially unstructured downtime—the brain enters a mode that is crucial for creativity, problem-solving, and memory consolidation.

Moreover, there’s research to suggest that your rest will be more effective if you don’t feel guilty about it.

So give yourself permission. Take a nap. Take a walk. Take a break for exercise. Do a little meditation in the middle of the day. It’s not a luxury; it’s a productivity enhancer. Not for nothing, it’s also a life enhancer.

Today, paid subscribers get a guided meditation from Cara Lai, one of my favorite dharma teachers, to help you find your inner slacker. This meditation is designed to accompany today’s episode of the podcast, which is with journalist Claudia Hammond, who wrote a whole book about why you need to rest and how to get more of it.

In addition to getting the 10% Happier podcast ad-free, paid subs get a cheatsheet for each episode (below, with key takeaways, time-coded highlights, and a transcript), can comment on posts, access subscriber chats, and join our twice-monthly live video sessions, in which I guide a meditation and take questions. Join the party.

Episode Cheatsheet

The big takeaway

Claudia Hammond says that rest isn't a luxury—it's a necessity for both productivity and well-being. She shares groundbreaking research on what truly counts as rest, how guilt sabotages our downtime, and why taking breaks should be embraced, not earned.

Embracing Rest: Ditching Guilt, Upping Productivity, key takeaways: