Podcast Summary
Exploring the Importance of Rest: Prioritize rest for better health, productivity, and longevity. Top 10 activities to switch off include exercise, reading, and taking a bath.
Our modern society values busyness as a symbol of success and importance, but this constant state of being "on" can negatively impact our health and well-being. Rest, on the other hand, is essential for our physical and mental health, yet it's often overlooked or prioritized last. In this conversation with Claudia Hammond, we explore the importance of rest, the science behind our struggles to relax, and the benefits of making rest a priority. We also discuss the top 10 activities that can help us switch off and the long-term advantages for our health, productivity, and longevity. So, remember to prioritize rest and make it a non-negotiable part of your daily routine. Your body and mind will thank you. Also, don't forget to check out Vivo Barefoot for comfortable and minimalist shoes that can help improve your overall well-being. Use the code LIVEMORE for a 20% discount on your purchase.
Perception of being busier than ever is a modern phenomenon: Recognize that our perception of being constantly busy may not be entirely accurate, setting realistic expectations can help reduce stress and improve well-being
Despite the perception of being busier than ever in the 21st century, time use surveys suggest that people were just as busy in the 1950s. However, our perception of being constantly under pressure and having endless to-do lists is a modern phenomenon. This is partly due to the blurring of lines between work and personal life, enabled by technology that keeps us "on call" at all hours. Furthermore, social media can make us feel inadequate by bombarding us with images of friends and acquaintances doing seemingly impressive things. As a result, we may feel the need to keep up and do as many things as possible, leading to a sense of being overwhelmed and unable to rest. It's essential to recognize that our perception of being busier than ever may not be entirely accurate and that setting realistic expectations for ourselves can help reduce stress and improve our overall well-being.
The French paradox of productivity and rest: Taking a long lunch break for relaxation can improve overall health and productivity, despite societal stigma against taking time for oneself.
Our perception of success and productivity has shifted, with busyness often equated to achievement. This is evident in how we view others on social media, as those who appear busy are perceived as better at multitasking and more successful. However, research shows that taking time for rest, such as a long lunch break, is important for well-being and productivity. Yet, there is a stigma against taking time for oneself, leading to feelings of guilt and the need to justify it. The French paradox, where the French seem to enjoy seemingly unhealthy foods yet avoid their negative effects, may offer insight into the importance of separating work time from rest time. The French culture values lunchtime as a time for relaxation, and this norm could hold valuable lessons for improving our overall health and well-being.
The importance of rest in society: Regular breaks improve focus, productivity, and overall wellbeing, but societal pressures can make it hard to prioritize rest. Challenging the belief that long hours are the only path to success can help improve productivity, relationships, and wellbeing.
The lack of rest in society, including in workplaces and schools, is a significant issue that affects productivity, wellbeing, and the quality of interactions between people, particularly in healthcare settings. The pressure to be more productive and do more can lead to burnout and make it difficult for meaningful connections to form. Research shows that taking regular breaks, even short ones, can improve focus, productivity, and overall wellbeing. However, societal pressures to fit more in and the perception that rest is a sign of weakness or lack of success can make it difficult for people to prioritize rest. There are cultural differences in how rest is viewed, and it's essential to challenge the belief that working long hours is the only path to success. By prioritizing rest and taking regular breaks, we can improve our productivity, wellbeing, and relationships.
Discovering the individual differences in restful activities: Explore various activities beyond internet and social media to find personal restful pursuits, as individual differences matter in achieving true relaxation
Rest is a highly individual experience, and what works for one person may not work for another. The results of a large survey, known as the "rest test," revealed that people's most restful activities varied widely, with no clear consensus on activities involving the internet or social media. Although many people engage in these activities in their free time, they often don't find them restful. Instead, people should explore different activities to find their own combination of restful pursuits. The survey, which included contributions from various experts, identified a range of restful activities, from reading and listening to music to taking a bath or going for a walk in nature. By recognizing the importance of individual differences in rest, we can all work towards finding the activities that truly help us unwind and recharge.
Blurred lines between work and personal life: Consider deleting work emails from personal phones for better work-life balance, and be aware of invisible tasks that absorb time and energy.
The line between work and personal life is becoming increasingly blurred, with technology enabling companies to offload administrative tasks to individuals, leading to an illusion of increased busyness. A notable example is the constant checking of work emails on personal devices, which can be detrimental to rest and well-being. Deleting work emails from personal phones can help create boundaries and reclaim time. Overall, it's essential to be mindful of the invisible tasks that absorb our time and energy and consider ways to minimize their impact on our rest and overall well-being.
Checking emails constantly may not save time, instead adds to stress: Taking breaks and engaging in restful activities can improve focus and productivity, prioritize self-care for optimal performance and overall happiness
Constantly checking emails or being connected to work during downtime, such as on trains or weekends, may not save time as intended but instead adds to stress and decreases productivity. This constant bombardment of information can lead to micro-stress doses, which can add up and push individuals closer to their stress threshold. Instead, taking breaks and engaging in restful activities, like staring out the window or daydreaming, can help improve focus and productivity in the long run. It's essential to find personal ways to rest and relax, whether it's gardening, reading, or taking a walk, and make time for them in your daily routine. The ultimate goal is to prioritize self-care and wellbeing to achieve optimal performance and overall happiness.
Prescribing Rest for Better Mental Health: Taking deliberate rest breaks and recognizing small restful moments can significantly improve mental health and productivity. Prioritize self-care and give yourself permission to rest.
Taking deliberate rest breaks and reframing wasted time as rest can significantly improve mental health and overall well-being. By prescribing rest for ourselves and noticing small restful moments in our daily lives, we can reduce feelings of guilt and make the most of opportunities for relaxation. Additionally, giving ourselves permission to rest is crucial, as many people, particularly women, may struggle to prioritize self-care due to various responsibilities. By recognizing the importance of rest and actively seeking out restful moments, we can improve our mental health and increase overall productivity.
The importance of solitude for rest and relaxation: Human connections are vital, but solitude is necessary for mental health and well-being. Activities like reading, taking a bath, or going for a walk provide permission to rest without guilt.
People crave both social connection and solitude for rest and relaxation. While human connections are vital for mental health and well-being, it's essential to have some time alone to recover from social interactions. The activities people choose for relaxation often involve solitude, such as reading, taking a bath, or going for a walk, as they provide permission to rest without guilt. This idea of time alone is interesting because it contrasts with the social nature of humans, as demonstrated in the quote from "The Inner Level" by Richard Wilkerson and Kate Pickett. However, it's essential to distinguish between chosen solitude and loneliness imposed upon us due to a lack of desired relationships. The opposite of loneliness is not just social connection but also the conscious choice to be alone.
The importance of both solitude and social connection: Prioritize solitude for reflection and recovery, but also value social connections for support and thriving. Our evolutionary past included both, and in today's world, we need both for mental fitness and resilience.
Both solitude and social connection are essential for human well-being. We crave time alone for reflection and recovery, but we also need the connections and support of others to thrive. Our evolutionary past likely included both campfire connectivity and solitary moments. While solitude can be desirable when we have a strong foundation of relationships, it may not feel as beneficial when we lack those connections. In today's world, we may need recovery from the constant demands of other people and the overexposure to social media. Everyone needs time and space, whether they are feeling lonely or not, to improve mental fitness and resilience. So take care of your mental health by prioritizing both solitude and social connection.
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Leafyard is a web app designed to help individuals improve their physical and mental fitness through small, daily steps, based on proven behavioral science. It offers regular videos to teach coping mechanisms for stress, increase happiness, build resilience, and boost confidence. Users can try it free for 14 days, and my podcast listeners can get a 20% discount using the code "livemore20" at checkout. Additionally, Athletic Greens was mentioned as a recommended whole foods supplement to ensure nutritional needs are met, especially for those who struggle to get all their nutrition from real food. The author shared her personal experience of writing a book about rest despite her own struggles with taking breaks, emphasizing the importance of even one day off per week for improved well-being.
Incorporating Music into Daily Life for Better Well-being: Listening to music that personally relaxes you can enhance mood and improve emotional well-being
Making small changes to incorporate restful activities into your daily routine, such as listening to music, can have a significant impact on your overall well-being. The science behind this is that music has the power to change our mood and act as a quick way to escape from stressors and worries. The key is to listen to music that personally relaxes you, whether it's fast or slow, and in a major or minor key. The emotional response to music is unique to each person, and research shows that it can induce happiness, excitement, or tranquility depending on the individual's preference. By incorporating music into your daily life, you can experience mood enhancement and improved emotional well-being.
Choose activities that bring joy and relaxation: Engaging in enjoyable activities without guilt can reduce stress and improve mood. Personalize your choices for optimal benefits.
Music and other restful activities can have a significant impact on our mood and stress levels. However, the effect depends on why we engage in these activities and how we feel about them. For instance, if we use music or TV as a distraction rather than for relaxation, it might not reduce stress but instead increase it. Similarly, if we feel guilty about watching TV, we may not feel refreshed afterwards. Therefore, it's essential to choose activities that we enjoy and allow ourselves to engage in them without guilt to maximize their benefits. Additionally, personalizing our playlists or other restful activities can enhance their effectiveness. So, use music strategically to unwind from your day and even consider having different playlists for various occasions to optimize your mood and energy levels.
Connecting through shared TV experiences: Watching TV together can strengthen relationships and provide a social experience, but moderation is key to maintain positive effects
Watching TV together as a form of conscious relaxation can bring people closer and provide a social experience. The speaker shared an example of how they and their partner chose to watch a film together early in the day as a way to relax and connect. This practice, while not a replacement for face-to-face communication, allows individuals to share an experience and engage in conversation when prompted. Additionally, studies suggest that moderate TV watching can have positive effects, such as serving as a method of distraction and a way to explore different perspectives through storytelling. However, excessive TV watching can negatively impact wellbeing, so it's important to strike a balance and consider the content being consumed.
Making deliberate choices about TV watching: Planning out what to watch, creating a list, and avoiding distractions can lead to a more enjoyable and relaxing TV experience, with potential positive physiological effects.
Being mindful and conscious about our choices when it comes to watching TV can enhance our experience and even have positive physiological effects. Instead of aimlessly flipping through channels or mindlessly scrolling through streaming services, making deliberate decisions about what we watch can lead to a more enjoyable and relaxing experience. This can be achieved by planning out what we want to watch, creating a list, and avoiding distractions. Just like choosing a book to read, selecting a TV show or movie thoughtfully can provide a shared experience, relaxation, and even reflection. The popularity of TV and streaming services is a testament to their ability to provide both distraction and relaxation, and they should not be dismissed as a waste of time. In fact, the way we choose to consume media can have real-world impacts on our bodies and minds.
Shifting societal norms towards activities like reading and doing nothing: Societal attitudes towards activities have changed, impacting their perceived value. Reading was once seen negatively, while now it's considered noble. Doing nothing is harder due to technology and fear of boredom, but understanding personal rest needs is crucial.
Societal norms and attitudes towards certain activities, such as reading or doing nothing, have significantly shifted over time. For instance, reading was once viewed negatively, particularly for women, while now it's considered a noble and important activity. Similarly, doing nothing, or being alone with one's thoughts, has become increasingly difficult for people due to the constant availability of technology and the fear of boredom. A study showed that people would rather give themselves an electric shock than sit in a room and do nothing. This highlights the importance of self-choice and understanding which activities are truly restful for each individual. In the end, it's essential to consider the benefits and drawbacks of various activities and how they can fit into one's life.
Embrace boredom for better mental health: Boredom can be a form of rest, and engaging in restful activities like doodling, coloring, or social experiences can improve mental health and bring joy
Finding restful activities and embracing boredom can lead to better mental health and well-being. Addictions to substances like sugar or alcohol often stem from a desire to escape discomfort or boredom. However, studies show that people fear boredom more than they should and fill their time with non-stop activities, making it less restful. Boredom itself can be a form of rest, and activities like doodling, coloring, or listening to music can help people switch off and focus. Social experiences, such as vinyl clubs, where people gather to listen to music together in silence before discussing it, can enhance the restful and enjoyable experience. By embracing boredom and engaging in restful activities, we can improve our mental health and find joy in the simple things.
The value of listening to music albums in their entirety: Listening to music albums from start to finish offers unique brain benefits, fosters shared experiences, and encourages mind wandering for cognitive growth.
The experience of listening to music, particularly albums in their entirety, can provide unique benefits for the brain and offer shared experiences that are increasingly valuable in today's isolating society. The speaker, who has a strong appreciation for albums and their intended flow, believes that the resurgence of listening to music in its entirety could be a response to the loss of shared experiences. They suggest that hosting a vinyl club event with friends and listening to an album like Ryan Adams' Gold from start to finish in silence could be a powerful and enjoyable experience. The speaker also emphasizes that mind wandering during music events, such as classical concerts, is not only acceptable but can lead to daydreaming and other cognitive benefits.
The value of daydreaming during activities: Daydreaming during activities like reading or attending a concert is beneficial for memory consolidation, creativity, problem-solving, and mental rest.
Daydreaming during activities like reading or attending a concert is not a sign of inattention or lack of focus, but rather an indication of an active and creative mind. Daydreaming allows the brain to make connections, organize thoughts, and even practice for potential scenarios. These mental processes can bring benefits such as improved memory consolidation, increased creativity, and better problem-solving skills. Moreover, engaging in activities that require mental effort, such as reading, can be restful despite the cognitive demands they place on the brain. The distraction and escapism provided by these activities can help alleviate worries and provide a much-needed break from constant mental stimulation. So, instead of berating ourselves for daydreaming during these activities, we should recognize their value and embrace the restorative potential they offer. This is especially important in today's fast-paced world, where the importance of rest and relaxation is often overlooked. Claudia's book, inspired by her experience at the Wellcome Residency, aims to promote the value of rest and encourage individuals to prioritize it in their daily lives. It challenges the common perception that rest is a waste of time and highlights the numerous benefits it can bring to both our mental and physical well-being.
Disconnecting through activities like swimming and bathing: Engaging in activities that disconnect us from technology, such as swimming and bathing, offer physical and mental benefits.
Engaging in activities that allow you to disconnect, such as swimming or taking a bath, can provide significant benefits for both the body and the mind. These activities offer a workout while also encouraging relaxation and mental separation from technology. Interestingly, cultural differences have emerged regarding preferences for certain activities, with young people particularly enjoying baths. Despite concerns about environmental impact, the loss of baths in new homes and hotels is a sad trend for many, as they offer a unique and rejuvenating experience. Personal stories, like hiking and reaching a long-awaited bath, further highlight the importance of these activities in our lives.
Recognizing the importance of rest beyond sleep: Implementing restful moments during workdays can boost productivity and job satisfaction, but finding a balance is crucial.
Prioritizing rest, beyond just sleep, is essential for overall well-being. The speaker, who has recently read a book about the importance of rest, emphasizes the need for businesses to recognize this and implement practices that allow for restful moments during the workday. These moments, such as chatting with colleagues or taking a long lunch break, can significantly improve productivity and job satisfaction. However, the challenge lies in finding a balance between having extended rest periods and shorter, more frequent rest breaks throughout the week. The speaker expresses interest in the four-day workweek trend but emphasizes the importance of considering the potential impact on rest and productivity. Ultimately, businesses have the power to create workplaces that prioritize rest and well-being, leading to happier, more productive employees.
Finding a balance between work and rest: Explore a four-day workweek, increase productivity, identify restful activities, manage email, learn to say no, protect mental health
Finding a balance between work and rest is crucial for leading a fulfilling life. The idea of a four-day workweek could be beneficial, but it requires careful implementation and consideration of workload. Employers and employees should explore ways to increase productivity during the shorter workweek, such as implementing better email management practices. Individuals can also make a difference by identifying their own restful activities and making time for them. It's essential to stop overestimating future spare time and learn to say no to commitments that may not be necessary. Lastly, be cautious when giving up restful activities, as they can significantly contribute to mental health and overall well-being.
Simple and free ideas for mental well-being and happiness: Improve mental well-being, manage stress and conflicts, and enhance happiness with free tools and ideas from this book. Sign up for weekly insights at DrChasji.com/Friday5.
This book offers numerous simple and free ideas and tools to help improve your mental well-being, manage conflicts and stress, and ultimately enhance your happiness and overall health. The book is available in various formats, including paperback, ebook, and audio book, and international links to order can be found in the episode description. Additionally, sign up for DrChasji.com/Friday5 to receive a free weekly email with five simple ideas to improve health and happiness, including exclusive insights not shared anywhere else. Remember, you are the architects of your own health, and making lifestyle changes is worth it because when you feel better, you live more. Don't forget to share the podcast with others and consider supporting it with a small monthly fee for an ad-free listening experience.
Welcome to Season 3, Episode 21. With May just finishing and June just beginning, it’s a great time for a conversation with Dr. Noel Ramirez. He lives and works in the intersection of Mental Wellness, the AANHPI community, and the LGBTQ+ community. As the Director and Founder of 
