Just last week I was in beautiful Oahu, Hawaii for a Women Physician Conference by Dr. Bonnie Koo. Something I have been looking forward to since June of last year. It was geared towards wellness and entrepreneurship. If you're a woman physician and interested to learn more, check it out here. Anyway, I have made an intention that on this trip I will go out of my comfort zones. Thus, the above photo of me, surfing! If you haven't, I recommend that at least once in your life you experience solo traveling, depend on your own instincts on what gives you joy and satisfaction instead of following your travelmates' - husband, kids- lead. Which is not bad at all, do not get me wrong. But solo travel as a woman can be an enriching experience where you learn so much about yourself, gain confidence and the ability to make our own choices!
Going back to topic at hand, one of the talks was about boundaries by Dr. Alaleh Akhavan of joyfuldermatology.com, which truly resonated with me. I'm going to share briefly what I learned from Dr. Akhavan. In setting your boundaries, use the REST method. First,
Recognize your worth, your worthiness is already inherent, you don't need to seek it out or earn it. Examine what you truly want and make decisions from this place and not what others might want from you. Once you have established this,
Set your template. Take note or write it down as it comes up, as more than likely, it will come up again in the future. You'll know then how to act according to your authentic yes. Instead of saying no, find the yes that feels the most true to you and does not violate your boundaries.
Tune in and Tweak. Scan your body, If it feels off -- you feel, constricted, tense then somehow the ask must be crossing a boundary. Tweak it then. It may feel easier to push through, but you know it will come up again.
All of the talks were so good! One more that might relate to this week's topic of rest was the talk of perfectionism by Dr. Priyanka Venugopal. She states that perfectionism is a stress response. It is often coming from a deep-seated fear of failure, leading individuals to set high standards for themselves that then lead to anxiety, worry - in a constant pressure to perform "perfectly" leading to increased cortisol/stress response. And to tie it in to today's topic, Dr. Venugopal states, to build in guilt-free rest and play onto your calendar.
In a world that glorifies hustle culture, where productivity is often equated with success, rest and recovery are frequently overlooked. This is especially true in the medical field, where physicians and other healthcare professionals often carry extreme work ethic as a badge of honor. Stories of doctors going to work sick, rounding with IV stands, or even delivering babies while being in labor themselves. I just heard about this on the Tiktoks or in the news recently! While this level of dedication is admirable, it also highlights the toxic side of hustle culture, go-getters—the expectation to prioritize work over well-being at all costs. We hear phrases like "grind 24/7," "no days off," and "sleep when you're dead," but what if that mindset is actually holding us back?
Rest is a fundamental pillar of sustainable success. Pushing non-stop without prioritizing recovery can lead to burnout, decreased productivity, and even physical and mental health issues.
This is why rest and recovery should be as much a part of your strategy as the hustle and hard work itself.
Let’s explore why balance is the key to long-term success and how you can integrate rest into your daily routine without losing momentum.
The Science Behind Rest and Recovery
Rest is a strategic tool for peak performance.
Also, rest isn’t just about taking a break; it plays a critical role in how our bodies and minds function. Here’s why it’s essential:
1. Rest Fuels Productivity
Ironically, the more we push ourselves to work harder without breaks, the less productive we become. Studies have shown that working in cycles of focus and rest leads to better cognitive function and creativity.
The Pomodoro Technique, is a time-management technique which involves 25-minute work sessions followed by 5-minute breaks, has been proven to boost focus and efficiency.
Athletes use active recovery days to enhance performance by allowing their muscles to repair and strengthen.
Even great minds like Albert Einstein and Leonardo da Vinci were known to prioritize rest and deep thinking over constant labor.
2. Sleep: The Ultimate Performance Enhancer
Sleep is the most potent form of recovery. In The Bourne Ultimatum, Robert Ludlum wrote, “Rest is a weapon.” Jason Bourne himself believes this as vital for survival. I often repeat this phrase as bedtime approaches in our household. My husband and my son jokingly call me the sleep police. Sleep affects everything from memory consolidation to hormonal balance and immune function.
Lack of sleep has been linked to poor decision-making, increased stress levels, and reduced creativity.
Research from the National Sleep Foundation suggests that getting 7-9 hours of quality sleep per night improves cognitive function, emotional resilience, and overall well-being.
If you want to perform at your best, prioritizing sleep isn’t optional—it’s non-negotiable.
3. Stress and Burnout: The Cost of Constant Hustle
Without rest, chronic stress builds up, leading to burnout, anxiety, and even physical illness. Symptoms of burnout include:
Constant fatigue
Lack of motivation
Difficulty concentrating
Irritability and emotional exhaustion
The World Health Organization (WHO) has classified burnout as an occupational phenomenon due to its impact on workplace performance and mental health. Simply put, working non-stop isn’t sustainable—and it’s not worth sacrificing your well-being. I have shared often my experience with burnout as a physician. Thankfully, with coaching and prioritizing my mental health I was able to find joy in practicing medicine again.
Overcoming Guilt: Rest Without Regret
Many people feel guilty when taking a break, as if rest is an indulgence rather than a necessity. This guilt often stems from societal pressures that glorify hustle culture and equate busyness with worthiness. However, guilt itself can be counterproductive—bringing with it increased stress, which in turn raises cortisol levels and contributes to burnout.
Instead of viewing rest as a "pause" from productivity, recognize that scheduled and intentional rest is part of productivity. When you actively plan rest periods, there is no need for guilt—it becomes a strategic move for long-term success rather than a sign of laziness.
Rest is not only beneficial but essential for both mental and physical health. It allows your mind to reset, your body to recover, and your stress levels to lower, all of which contribute to more effective work when you return.
Remember, taking time off isn’t a sign of laziness—it’s an investment in your well-being and long-term productivity.
How to Integrate Rest Without Losing Momentum
Balancing work and rest isn’t about doing less; it’s about working smarter. Here’s how you can integrate intentional recovery into your routine without feeling like you’re “falling behind.”
1. Schedule Downtime Like an Appointment
Just as you schedule meetings and deadlines, block out time for rest. This could be a non-negotiable lunch break, an evening wind-down routine, or a tech-free Sunday. Treat rest with the same level of importance as work.
2. Take Strategic Breaks Throughout the Day
Incorporate micro-breaks into your work schedule:
Step outside for fresh air.
Do a 5-minute meditation.
Stretch or move your body.
These small resets help prevent mental fatigue and keep you energized.
3. Prioritize Sleep Hygiene
Optimize your sleep by:
Avoiding screens at least an hour before bed.
Keeping a consistent sleep schedule.
Creating a relaxing bedtime routine, such as reading or journaling.
4. Embrace Active Recovery
Rest doesn’t mean doing nothing—it means engaging in activities that recharge you. This could include:
Gentle yoga or stretching
Leisurely walks in nature
Creative hobbies like painting or writing
5. Take a Good Vacation
A well-planned vacation is one of the most effective ways to reset your mind and body. Stepping away from work responsibilities allows you to fully unwind, gain new perspectives, and return refreshed and more creative. Studies show that people who take regular vacations experience lower stress levels, improved mental health, and even enhanced job performance.
To make the most of your vacation:
Disconnect from work completely – Avoid checking emails and let your colleagues know you’ll be unavailable.
Engage in activities that bring joy – Whether it’s exploring new places, spending time with loved ones, or simply relaxing by the beach, prioritize activities that recharge you.
Plan ahead – Ensuring your workload is managed before leaving will prevent stress about unfinished tasks and allow you to fully enjoy your break.
6. Shift Your Mindset About Rest
Instead of seeing rest as a break from productivity, view it as an essential part of success. The most accomplished individuals prioritize rest to ensure longevity and peak performance.
Final Thoughts
Success is a marathon, not a sprint.
If you have been conditioned to thins that hustling non-stop is the only path to success, maybe it is time to reframe your mindset. True success comes from working efficiently, not endlessly.
Rest and recovery aren’t luxuries—they’re necessities. They fuel your mind, body, and creativity, making you more effective in the long run.
So ask yourself: Are you hustling for short-term results, or are you building a life and career that’s sustainable?
Let’s redefine success. Work hard, but rest just as intentionally. Your future self will thank you for it.
What’s Your Take?
How do you balance hustle and recovery in your life? Share your thoughts in the comments below!
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