How Rest Can Make You Better at Your Job | The Way We Work, a TED series

Summary

The video script challenges the modern work ethos that equates long hours with success. It advocates for the importance of rest and downtime, citing historical figures who balanced work and rest. It suggests that active rest, such as exercise and hobbies, is more beneficial than passive rest. The script encourages integrating rest into daily routines, taking deliberate breaks, engaging in deep play, and making rest a social activity to enhance creativity and productivity.

Takeaways

• 🕰️ The world often promotes a culture of overwork, but there's a growing recognition of the importance of rest and downtime for overall well-being and productivity.
• 🧠 Rest is not just a passive activity; it actively strengthens our brains, enhances learning, and stimulates creativity, as supported by recent research in neuroscience and psychology.
• 🌿 Historical figures like Charles Darwin and Barbara McClintock understood the value of balancing work with rest, incorporating daily routines that included downtime.
• 🛌 Prioritizing sleep and taking short naps are essential forms of rest that contribute to better cognitive function and overall health.
• 🏋️‍♂️ Active rest, such as exercise, hobbies, and walks, is more effective in recharging our mental and physical batteries compared to passive rest like watching TV or lounging.
• 💡 Rest is a skill that can be honed over time, similar to how athletes, singers, and monks practice techniques to enhance their performance.
• 📈 To maximize productivity, integrate periods of focused work with deliberate rest, designing a routine that allows for intense work followed by rejuvenating breaks.
• 🎨 Engaging in 'deep play' through hobbies that are as engaging and rewarding as work can provide the necessary mental break while still offering a sense of accomplishment.
• 🤝 Making rest a social activity can help ensure that it becomes a regular part of one's schedule, as social commitments often motivate us to take time for activities we might otherwise neglect.
• 🌱 Developing a restful routine requires patience and practice, as it takes time for new habits to form and for the mind to harness the full benefits of rest.

Q & A

What is the common misconception about work and rest according to the script?

The script suggests that the common misconception is that long hours and overwork are inevitable and a badge of honor, while rest is seen as a weakness.

How does the script challenge the modern 24/7 work culture?

The script challenges the modern work culture by advocating for the importance of downtime and rest, which are often undervalued in today's society.

What does the script reveal about the relationship between rest and productivity based on historical figures?

The script reveals that history's most accomplished individuals, such as Charles Darwin and Barbara McClintock, worked fewer hours and incorporated downtime into their routines, suggesting that work and rest are partners, not opposites.

How does the script define 'restorative rest' and what are its benefits?

The script defines 'restorative rest' as active rest, such as exercise, hobbies, and walks, which recharge mental and physical batteries more effectively than passive rest like sitting on a couch or watching a screen.

What role does sleep play in the script's perspective on rest?

Sleep is considered a key component of rest, with the script highlighting the importance of getting enough sleep at night and the benefits of 20-minute naps for a boost during the day.

How does the script suggest integrating rest into daily work?

The script suggests integrating rest into daily work by designing a routine that includes periods of distraction-free, deep work combined with deliberate rest, allowing for focus and flow without extending the workday.

What is 'deep play' and how does it relate to rest according to the script?

Deep play refers to engaging in hobbies or activities that are as compelling and rewarding as work, providing a meaningful break that is just as fulfilling as the work itself.

Why is it important to make rest social according to the script?

Making rest social is important because it helps to ensure that rest is taken seriously and becomes a habit. The script suggests doing restful activities with others, such as walking with a colleague or performing a tea ceremony with a partner.

What advice does the script give to those who find it difficult to rest?

The script advises that developing new rest practices takes time and should not be rushed. It encourages patience and the gradual development of habits, reminding readers that there is no better time to start than the present.

How does the script differentiate between active and passive rest, and which does it recommend?

The script differentiates active rest as activities like exercise, hobbies, and walks, which are more effective at recharging than passive rest like sitting or watching screens. It recommends active rest for better mental and physical recovery.

What historical perspective does the script provide on the balance between work and rest?

The script provides a historical perspective that virtually every ancient society valued the balance between work and rest, which contrasts with the modern tendency to overemphasize work at the expense of rest.

Outlines

00:00

🕒 The Myth of Overwork and the Power of Rest

This paragraph challenges the societal norm that long hours and overwork are necessary for success. It suggests that rest is undervalued in our 24/7 culture, contrasting with the balanced approach to work and rest in ancient societies. The paragraph emphasizes that rest is not a sign of weakness but is essential for brain health, learning, and creativity. Historical figures like Charles Darwin and Barbara McClintock are cited as examples of successful individuals who incorporated downtime into their routines. The message is clear: to truly flourish, one must master both work and rest.

Keywords

💡Downtime

Downtime refers to periods of rest or inactivity, especially during work hours, which are crucial for mental and physical rejuvenation. In the video, downtime is portrayed as an undervalued aspect of modern life, contrasting the common belief that constant work is virtuous. The script emphasizes that downtime is not a sign of laziness but a necessary component for enhancing creativity and productivity, as supported by historical figures like Charles Darwin, who took daily walks for rest.

💡Neuroscience

Neuroscience is the scientific study of the nervous system and brain functions. The video mentions that recent research in neuroscience has shown the benefits of rest for strengthening our brains, which directly ties into the theme of the importance of downtime. It provides a scientific basis for why rest is essential, enhancing the credibility of the video's message.

💡Psychology

Psychology is the scientific study of the human mind and its functions, especially those affecting behavior in a given context. The script references psychology to argue that rest enhances learning and stimulates creativity, illustrating how the understanding of mental processes supports the need for downtime in our daily routines.

💡Routines

Routines are regular sequences of activities that are performed daily. The video suggests that integrating rest into daily routines is beneficial, as it helps in maintaining a balance between work and relaxation. Historical figures like Barbara McClintock, who took daily walks, exemplify how effective routines can include downtime as a partner to work, rather than an opposite.

💡Active Rest

Active rest refers to engaging in activities that are restorative and invigorating, such as exercise, hobbies, or walks, as opposed to passive activities like watching TV. The video emphasizes that active rest is more effective in recharging our mental and physical batteries, which is a key concept in promoting a healthier approach to work-life balance.

💡Flow

Flow is a mental state in which a person is fully immersed in an activity, experiencing enjoyment and a sense of energized focus. The video encourages designing routines that allow individuals to get into a flow state for work, suggesting that focused work periods are more productive than longer, less focused ones. This concept is central to the argument for quality over quantity in work hours.

💡Creative Subconscious

The creative subconscious refers to the part of the mind that works on problems and generates ideas outside of conscious awareness, often during rest. The video suggests that taking long, active breaks can allow the creative subconscious to work on unsolved problems, leading to insights and breakthroughs. This concept supports the idea that rest is not wasted time but a productive part of the creative process.

💡Deep Play

Deep play refers to engaging in activities that are deeply fulfilling and enjoyable, providing a sense of accomplishment and mastery. The video argues that creative individuals need compelling breaks from their work, and these breaks should be just as engaging as their work. Examples from the script include amateur painting, music, or cooking, which provide a different environment for achieving flow and mastery.

💡Social Rest

Social rest involves taking breaks and resting in the company of others, which can make the practice of rest more likely to occur. The video suggests making rest a social activity, such as walking with a colleague or performing a tea ceremony with a partner, to ensure that rest becomes a regular part of one's routine. This concept emphasizes the communal aspect of rest and how it can be integrated into social interactions.

💡Habits

Habits are regular practices or routines that have become almost automatic through repetition. The video acknowledges that developing a habit of rest, like any other habit, takes time and practice. It encourages viewers not to be discouraged if they haven't yet adopted restful habits, but to start now, recognizing that it's a process that requires patience and consistency.

💡Work-Life Balance

Work-life balance refers to the equilibrium between time spent on work (including both paid employment and career development) and the rest of life (including personal activities, hobbies, relaxation, and time with family and friends). The video's central theme revolves around achieving a better work-life balance by incorporating downtime, which is often neglected in the pursuit of success. It challenges the viewer to rethink the value of rest as a critical component of a balanced and fulfilling life.

Highlights

Long hours and overwork are often seen as inevitable and honorable, but this mindset is unhealthy and unsustainable.

Ancient societies valued the balance between work and rest, contrary to the modern 24/7 work culture.

Neuroscience and psychology research show that rest is crucial for brain health, learning, and creativity.

Historically accomplished individuals like Charles Darwin and Barbara McClintock worked fewer hours and incorporated downtime into their routines.

Work and rest are not opposites; they are partners for achieving full flourishing.

Rethinking rest involves recognizing its importance beyond just sleep, including naps and active rest.

Active rest such as exercise, hobbies, and walks is more restorative than passive activities like watching TV.

Rest is a skill that can be practiced and improved over time, similar to athletic training.

Integrating rest into daily work routines can enhance productivity and creativity.

Designing a routine with intensive work periods and deliberate rest can lead to better focus and flow.

Allowing for long, active breaks can help the subconscious work on problems and generate insights.

Deep play, or engaging in compelling hobbies, can provide a sense of accomplishment and mastery outside of work.

Making rest social, like taking walks with colleagues, can ensure that rest becomes a regular part of one's life.

Developing new rest practices requires time and patience, just like settling into a new job or home.

There's no better time to start incorporating rest into one's life than the present moment.

Transcripts

The world teaches us that long hours are inevitable and inescapable,

that overwork is a badge of honor and resting is a weakness.

Super successful people rise and grind, are always on and never stop.

Deep down, we know this is unhealthy and unsustainable.

But is there an alternative?

[The Way We Work]

Downtime is deeply undervalued in today's 24/7 world,

but it hasn't always been this way.

Virtually every ancient society

defined the good life as balancing work and rest,

and recent research in neuroscience and psychology

has shown that rest strengthens our brains,

enhances our learning and stimulates our creativity.

History's most accomplished scientists,

writers and military leaders worked far fewer hours than we do today

and built daily routines full of downtime.

People like naturalist Charles Darwin and geneticist Barbara McClintock,

who both took daily walks,

knew that work and rest are not opposites,

they are partners.

You won't fully flourish until you can master both.

Here's where you can start.

First, rethink what rest is.

Getting enough sleep at night is key,

and 20-minute naps are wonderful for a boost.

But when it comes to taking downtime in the day,

the most restorative rest isn't found on a couch or in front of a screen.

The best rest is active:

exercise, hobbies, walks.

These recharge our mental and physical batteries more effectively

and give us more stamina and resilience than being a couch potato.

Rest is natural, but it's also a skill.

It's something we can practice and improve over time.

Just as athletes, singers and Buddhist monks use breathing

to run faster, project their voices and calm their minds,

we can use rest to boost our creativity and recovery.

Second, integrate it into your daily work.

Athletes get the best results combining intensive training and recovery.

Likewise, creative people should layer periods of distraction-free, deep work

with periods of deliberate rest.

So design a routine that lets you focus and get into flow

for four or five hours a day, every day.

Make those periods more intensive, not longer,

by killing distractions.

Give yourself permission to turn off email and messages

and concentrate on what matters.

And then, if you have the flexibility,

give yourself a nice, long, active break.

It will give your creative subconscious a chance to work on unsolved problems

while you recover

and generate those insights and aha moments

that turn good ideas into breakthroughs.

And if you don't have that flexibility,

find a way to make sure that when you're off from work

that you apply these same principles to at least part of your downtime.

Third, tap into deep play.

Creative, passionate people need breaks from their work,

but those breaks have to be just as compelling as their work

or they won't take them.

Many scientists and CEOs are amateur painters,

musicians or chefs on the side.

These are hobbies that provide the same sense of accomplishment,

control, mastery and flow that they get when work goes really well,

but in a different environment and with a clear, quick reward.

Often, their interests date from childhood,

which makes them even more meaningful.

So embrace an activity that makes you feel alive and involved in the world.

It's not a distraction.

It'll give you new experiences and the same pleasures

and rewards as work at its best,

Without the compromises or ambiguities that often cloud things.

Fourth, make rest social.

The working world isn't designed for rest.

We have to take it.

And one of the most powerful ways to guarantee that we make time for rest

is to do it with others.

So start work early

and meet a colleague for a walk in the afternoon.

Or team up with your partner to perform a tea ceremony.

Or make a childcare-swapping arrangement with a friend

to give you both more time for rest.

Remember, it's not easy for busy, highly driven people to rest.

It requires developing new practices and giving them time to become habits.

You can't rush it.

Just as it takes time to settle into a new job or home,

your mind needs time to start harnessing the power of rest.

Don't beat yourself up if you aren't already doing anything like this.

There's no better time to start than now.