Get 7 types of rest:

Have you ever slept 7+ hours but still felt


Me too.

While sleeping is physical rest,

You actually need 7 types of rest to avoid burnout

(According to Dr. Saundra Dalton-Smith).

So stay at your best with these 7 types of rest:

1. Physical Rest

Lack of sleep and overtraining deplete your body’s energy.

Get two types of physical rest, passive and active:


  • Sleep 7+ hrs nightly
  • Take power naps (as needed)


  • Stretch
  • Get a massage
  • Use an ergonomic chair + desk

2. Mental Rest

Mental rest deficit is caused by overtaxing your thinking.

  • Write down your to-dos
  • Reference checklists (packing, groceries, etc.)
  • Create a shutdown ritual to separate work and life
  • Take a break from problem-solving
  • Meditate

3. Social Rest

Evaluate your relationships.

  • Spend more time with people who give you energy
  • Spend less time with people who steal your energy
  • If you’re an introvert, block out time to be alone

4. Spiritual Rest

Be part of something bigger than yourself.

  • Volunteer
  • Work a job that feels purpose-driven
  • Participate in faith-based activities (if aligned to your belief system)

5. Sensory Rest

The modern individual is overstimulated.

  • Take a break from social media
  • Turn off notifications (sounds and visual alerts)
  • Limit video meetings
  • Set a relaxing evening ambiance (soothing music, candles, etc.)

6. Emotional Rest

Emotional rest deficit occurs when you feel like you can’t be authentic.

Ex: An airline attendant who must always smile, despite rude passengers.

  • Spend time with people you can be authentic around
  • Try speaking with a therapist to release emotional labor

7. Creative Rest

Appreciate the beauty in any form, whether natural or human-created:


  • Take in a sunrise or sunset
  • Go for a walk in nature


  • Visit a museum or art festival
  • Engage with inspiring music, books, documentaries, etc.

Dr. Dalton-Smith recommends starting with your 1-2 biggest rest deficits
(And not trying to eat the whole elephant at once).
Then, over time, create daily and weekly habits to get all 7.