Strategies for reducing overwhelm

How to escape the trap of the "Guilty Couch Potato" and much more

Many of us, myself included, worship at the altar of productivity. I love a checklist and the dopamine hits of “getting shit done.” I have the tendency to treat rest like a reward earned only by reaching the end of my to-do list. But of course the to-do list has no end.

If you too are inclined towards optimization, then science suggests you shouldn’t wait for permission to rest. Rest isn’t just “not working”; it’s a physiological necessity that lowers blood pressure, boosts resilience, and resets your concentration. In other words, if you want to be productive, you need rest.

So, how do you weave more rest into a life that feels relentlessly overscheduled? I recently spoke with Claudia Hammond, an author and psychology lecturer, who shared several evidence-based strategies:

• Rest isn’t really rest if you feel guilty about it. A German study (wryly called The Guilty Couch Potato) showed that people who felt bad about watching TV didn’t get the same restorative benefits as those who saw their downtime as legitimate. So if you’re going to rest, commit to it. It might help to remember that downtime (or active rest, like exercise or taking a walk) is good for your health—and for your productivity.

• Reframe “wasted time” as “restful time.” We often get frustrated by enforced delays, like a late plane or a long line at the post office. Instead of viewing these moments as annoying gaps in productivity, reframe them as a “gift” of time to do nothing. By staring out the window or people-watching purposefully, you turn a stressful delay into a restorative break.

• The “micro-break” reset. Research shows that even two-minute micro-breaks (like doodling or getting a cup of tea) can reset your brain and allow you to concentrate better when you return to the grind.

• Accept that the to-do list is infinite. One of the biggest barriers to rest is the feeling that we can’t stop until every box is checked. Claudia says we must accept our to-do lists will never actually end; there will always be more to do tomorrow. Recognizing this allows you to give yourself permission to stop achieving for a while.

I’ve tested all of these strategies and found them super useful. Any time I feel resistance, I recall these words from Socrates: “Beware the barrenness of a busy life.”

Listen to the full episode with Claudia Hammond to hear about the “top 10” most restful activities (including why reading came in at #1), the benefits of “worry time,” and how to create your own “personal prescription” for rest. This episode comes with a guided meditation from Teacher of the Month Bart van Melik called “Overwhelmed? Start Here.”

Also out today is my episode with Daniel Pink who shares a counterintuitive strategy for sharper decision-making, stronger performance, and a more meaningful life. It comes with a guided meditation called “It’s OK To Feel This.”

Starting in February, we’re updating our Teacher of the Month meditation schedule. Instead of dropping companion meditations on Mondays and Wednesdays, we’ll release one new standalone meditation every Sunday. This new weekly cadence is designed to help you prioritize your practice as you head into the new week.

Finally, Bart is going live tomorrow, Jan. 27 at 4:00 p.m. ET, for a guided meditation and Q&A on Zoom, exclusively for paid subscribers. You can find details in the Upcoming Events section of the app and leave your questions for Bart in the comments. Don’t miss it.

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