One of my favourite mantras is - "You are only as strong as your ability to recover"
I live and die by those words! Simply put, how you recover ultimately determines how well you can perform. Either in the gym or in the boardroom.
Rest isn’t just about sleep. If you’re constantly drained—physically, mentally, emotionally—it’s because your body needs more than just a few extra hours in bed.
Most high-performing entrepreneurs and business leaders burn out because they only focus on physical rest while completely neglecting the other six.
Other six you say?
Yep, there are 7 types of rest and that's exactly what I'm breaking down right now...
The 7 Types Of Rest You Need For Peak Performance
Before I get stuck into these, I want to make one thing abundantly clear.
→ Rest should never make you feel guilty.
Taking time off used to fill me with guilt, and I'll be completely honest, it's still something I struggle with slightly. In the last few years, it has gotten much better, but it's certainly a work in progress.
You need to realise that to perform at your best, both physically and mentally, you need to rest. That old saying, 'You can't pour from an empty cup' is right on the money.
If you want to be at your best, you need to become a pro at resting.
Right, it's time for number one.
Physical Rest
Physical rest isn’t just about getting enough hours of sleep—it’s about how well your body recovers from stress, movement, and fatigue.
Most people think crashing on the couch is enough, but real physical rest is both:
- Passive (sleep, naps)
- Active (stretching, mobility work, deep tissue release)
When you constantly push through fatigue, over time, your body builds up some unwanted things, such as:
Muscle tension, inflammation, and exhaustion.
This can lead to aches, chronic pain, and decreased performance in the gym or at work. If you’re waking up feeling exhausted, it’s a sign that your sleep quality isn’t cutting it and your body is desperate for better recovery.
Signs You Need It:
• You wake up tired even after 7-8 hours of sleep.
• You have muscle soreness, tension, or constant aches.
• You crash mid-afternoon and rely on caffeine to push through.
How to Fix It:
• Prioritise quality sleep (consistent schedule, dark room, cool temp etc).
• Active recovery: Stretching, mobility work, walking, yoga.
• Deep tissue work: Massage, foam rolling, Epsom salt baths.
Why It Matters: Neglecting this leads to chronic fatigue, slower recovery, and more injuries. If your body is always inflamed, you’re not performing at your best.
Mental Rest
Mental rest is about giving your brain a break from:
- Constant processing
- Decision-making
- Information overload
High performers are especially guilty of never shutting off, constantly consuming content, problem-solving, and juggling multiple priorities at once. It's an exhausting cycle to be stuck in!
When your mind is overloaded, it struggles to:
→ Retain information, focus deeply, and switch off at night.
This is why you might feel like your brain is always running in the background, even when you’re trying to relax. If you’re feeling mentally fried, your brain is telling you it needs a reset.
Signs You Need It:
• You lie in bed but can’t switch off your thoughts.
• You forget simple things (like why you walked into a room).
• You feel mentally drained even if you haven’t done much.
How to Fix It:
• Brain-dumping before bed – write down lingering thoughts.
• Set a “mental rest” timer – take 5-minute breaks during work.
• Stop multitasking – it fries your focus.
Why It Matters: Mental fatigue lowers productivity, focus, and problem-solving. You’ll work twice as hard for half the results.
Sensory Rest
Sensory rest is about giving your nervous system a break from overstimulation.
In today’s world, you’re constantly bombarded with:
- Screens
- Notifications
- Background noise
- Artificial lights
Your brain is never truly in a state of rest, which can lead to:
→ Anxiety, headaches, and trouble concentrating.
We’re designed to have periods of quiet, stillness, and darkness, but most people never allow themselves this kind of recovery.
If you’re feeling constantly on edge, overstimulated, or struggling to focus, it’s because your senses haven’t had a break in far too long.
Signs You Need It:
• You feel agitated or easily irritated.
• Your eyes hurt, or you get frequent headaches.
• You reach for your phone the second you have free time.
How to Fix It:
• Tech detox – at least 30 minutes before bed, no screens.
• Silence breaks – sit in quiet for 5-10 minutes a few times a day.
• Reduce background noise – avoid constant TV, music, or social media chatter.
Why It Matters: Overstimulation leads to higher stress levels, poor sleep, and an inability to focus. Your brain can’t function properly when it’s drowning in noise.
Emotional Rest
Emotional rest is about offloading the mental and emotional weight you’ve been carrying.
Many people spend their entire day:
- Suppressing their emotions
- Putting on a brave face
- Dealing with other people’s problems
Draining them without them even realising it.
If you’re constantly people-pleasing, avoiding difficult conversations, or feeling emotionally exhausted from work or personal life, you’re overdue for emotional rest.
Your emotions need a release, not suppression, and neglecting this will lead to nasty stuff such as:
→ Burnout, resentment, and exhaustion.
Signs You Need It:
• You feel like you’re constantly putting on a front.
• You suppress feelings instead of addressing them.
• You say “I’m fine” even when you’re drowning.
How to Fix It:
• Express yourself honestly – stop bottling things up.
• Talk to someone who doesn’t drain you – a friend, coach, therapist.
• Say no to people who constantly drain your energy.
Why It Matters: Unprocessed emotions don’t just disappear. They show up as anxiety, stress, and even physical pain over time.
Social Rest
Not all social interactions are created equal. Some relationships drain you, while others restore you. We know exactly who those people are.
Social rest is about:
- Limiting interactions with energy-draining people
- Prioritising time with those who genuinely recharge you
Most people don’t realise they’re socially exhausted until they start withdrawing, avoiding conversations, or feeling irritated by even the smallest interactions.
If you feel like your energy is constantly being drained by social commitments, it’s time to audit your circle and set boundaries.
Signs You Need It:
• You feel exhausted after being around people (even virtually).
• You have no time for people who uplift you.
• You dread certain conversations but force yourself to engage.
How to Fix It:
• Limit time with draining people.
• Prioritise time with people who energise you.
• Take breaks from social media.
Why It Matters: If you spend too much time around draining people, you’ll always feel emotionally exhausted. Protect your energy.
Creative Rest
Creative rest is about letting your brain reset from:
- Constant problem-solving
- Strategic thinking
- Innovation.
High performers often struggle with this because they’re always in “output mode”, constantly trying to generate new ideas and solutions.
When you’re burnt out creatively, you’ll feel:
→ Stuck, uninspired, and unable to think outside the box.
The solution? Expose yourself to things that inspire you—without expecting output.
Signs You Need It:
• You feel stuck, uninspired, or in a creative rut.
• You procrastinate because your brain feels “fried.”
• You can’t generate new ideas, no matter how hard you try.
How to Fix It:
• Go outside – nature is a proven creativity booster.
• Consume art, music, or different media – inspiration comes from variety.
• Step away from work – breaks allow new ideas to flow.
Why It Matters: Your best ideas don’t come from forcing them—they come when you let your brain rest and recharge.
Spiritual Rest
Spiritual rest isn’t just about religion—it’s about feeling connected to something bigger than yourself.
If you’ve ever felt like you’re:
- Just going through the motions
- Questioning why you do what you do
- Struggling to find fulfilment
You’re likely missing this type of rest.
It’s easy to get caught up in the day-to-day grind, chasing success, and hitting goals without ever stopping to ask:
Does this actually matter to me?
If your work or life feels meaningless, if you lack a sense of direction, or if you feel like nothing excites you anymore.
→ Your spirit is depleted.
I was brought up Catholic, but I'm not religious anymore. However, I do believe in this.
Spiritual rest is about reconnecting with your deeper purpose—whether through:
- Meditation
- Self-reflection
- Giving back
- Simply aligning your actions with what truly matters to you.
It’s about finding fulfilment beyond just external success and tapping into something that makes you feel alive.
Signs You Need It:
• You feel like you’re just going through the motions.
• You lack motivation, even for things you used to enjoy.
• You feel disconnected from a bigger purpose.
How to Fix It:
• Reflect on what actually matters to you.
• Practice gratitude daily.
• Engage in something bigger than yourself—help others and give back.
Why It Matters: Without spiritual rest, life starts to feel like a grind rather than something meaningful. Finding purpose and connection will make everything else—your work, relationships, and personal growth—feel more fulfilling and energising.
There you go. You should now have a much clearer understanding of what true rest actually looks like.
If you’re constantly exhausted, it’s not just about sleep. Most entrepreneurs and business leaders burn out because they ignore these other types of rest.
Start identifying which ones you’re missing, and work on fixing them. You’ll have more energy, better focus, and higher performance—without running yourself into the ground.
So answer me this, which type of rest do you need the most right now?
The 7 Types of Rest were introduced by Dr. Saundra Dalton-Smith in her book 'Sacred Rest'.
Quote for the day
"Almost everything will work again if you unplug it for a few minutes, including you.”
– Anne Lamott
Take this as your sign to take that much-needed break you've been putting off. Resting should never make you feel guilty or less productive.
When you're fully rested, you approach life with real conviction. So, do yourself a favour...
Chill out a bit.
- Mark
P.S. Whenever you’re ready, here’s a few ways I can help you:
