This document outlines 9 types of rest and their associated lessons. It discusses the importance of learning to delegate responsibilities in order to truly benefit from time away. Other types of rest discussed include saying no, doing unproductive activities, mindfulness, solitude, relaxation techniques, creating a safe space, and being comfortable with alone time. For each type of rest, the document provides lessons on challenging unhelpful thoughts, setting boundaries, and practicing the skills needed to fully relax and recharge.

1. 9 Types of
REST and
their lessons

2. ”
You think you’re wired differently
and that’s the reason you can’t
simply ‘rest,’ But that isn’t true.
Before you can actively practice
each type of rest, you must learn
the lesson that goes before it.
After that, I PROMISE you, you
will be able to rest.
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3. There are 9 ways to rest
Let’s start with the first:

4. Time Away
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5. The lesson:
◉ To be able to rest with
time away, you need
to be able to delegate.
The anxiety from
being unable to switch
off from things back at
home, or back in the
office will rob you of
this much earned
break.
◉ This rest is based
upon situations that
have became too
intense, and you need
to be away from these
particular
surroundings to reset
yourself.
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6. Permission
to not be
helpful
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7. Saying No
You need to be able to say No, and to mean it
- no apologies just a simple No. Always
saying yes, out of what you feel is just being
kind, can be taken advantage of and even
expected, if you do it often enough. This is
another way to set good personal boundaries.
The lesson:
Practice
You must practice this assertiveness
skill. People will not ’hate on you’ I
promise..! You can practice with those
closest to you, or even in the mirror.
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8. Something “Unproductive”
◉ WHY does everything you do have to produce something?
◉ Permission-giving thoughts to have fun, let go, explore.
◉ Look at your perception of time, do you see time as just a measure of what
you can produce? Isn’t this a little ‘slave’ like?
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9. The lesson:
◉ You need to practice
challenging your thoughts
and beliefs about time
and productivity.
◉ Examine any ‘guilty’
feelings - ask yourself
why would you feel such
a way, for example after
going to a movie, you tell
yourself ‘I could have
done so many things in
that last 120 minutes…
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10. 10
Connection to art and nature

11. Mindfulness
You need to practice mindfulness techniques, focussing on the
moment, the here and now in objects, feelings, and senses
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The lesson:

12. Solitude to Recharge
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13. The Lesson:
◉ To benefit from this,
you must first learn to
feel comfortable with
just being in your own
company. This is the
stuff that others talk
about when you hear
those words, ‘I just
need some me time.’
◉ Examine any fears of
being ‘alone,’ and
what your concerns
are surrounding this
◉ Practice doing things
alone, start off small
at first. Go to a
marketplace or movie
alone, before booking
that two week trek to
the mountains
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14. A BREAK
RESPONSIBILITY
FROM
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15. The lesson:
Saying No and Delegation
You must learn the lessons
of saying no, and delegation
Self talk
You need to also focus on
your permission-giving
thoughts, ask yourself why
you wouldn’t deserve a
break?
Automatic thoughts
Examine your automatic
thoughts these are: ‘I should
always be here, I should be
there when X equals Y, no
excuses…’ These thoughts
are limiting your ability to
pace yourself, and can lead
you to burn out
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16. 16
Stillness to decompress

17. 17
Practice Relaxation Techniques/
Mindfulness
It’s not easy to just go ‘cold turkey’
and relax or chill out. So perhaps
you can start off with active
relaxation and once you can master
the art of switching off while doing a
gentle activity like gardening or
drawing, then aim for some quiet
practice with low music or in the
bath.
The Lesson:

18. Safe Space
◉ You need to create a specific
area of your home or at work,
where you can be in your bubble
to be yourself and rest
◉ Using small signs, like ‘do not
disturb for 15 or 20 minutes, or
letting your family know you will
use this space and the time to
relax before joining them again
◉ Try to limit phone use and other
distractions whilst inside the
space
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19. The lesson:
◉ Practice permission-
giving thoughts,
saying no, being
aware of any
automatic thoughts
that say, ‘that’s a
selfish idea!’
◉ Be determined to
carve out a small area
that will serve as your
go to place just to chill
and nothing else!
Don’t go hunting for
power connectors or
desks etc This can be
the space under a
stairwell! Get googling
for ideas!
◉ Share these ideas
with friends or co-
workers, men have
used their sheds and
caves to retreat to, it’s
the same thing,
except, this is just a
small space to simply
‘be’
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20. ”
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Alone time
at home

21. The lesson:
◉ You need to be comfortable
being alone - practice this is
small steps - go to a movie alone
first so you don’t feel completely
alone. Practice slowly, and go for
longer time periods, whether
driving alone, or walking alone -
with safety paramount of course
◉ If done correctly, you will LOVE
being at home alone, unlike the
movie character. You will look
forward to having the place to
yourself, and get used to
scheduling your favourite movies
to watch alone, or books, or
games, or just chilling out…!
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22. Thank you…!
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