Mental Fitness Mondays: Why Rest isn’t Always Best
13th July 2026The difference between rest and recharge
As I write this it’s winter, and I’ve been hibernating more than usual. I’ve got into the habit of getting my pyjamas on early and cosying up on the sofa with a book or the television. It’s been pleasant, and I clearly needed some rest, but I also noticed something else. All that stopping wasn’t giving me more energy for my days. I was waking up sluggish, and my mindset, which is usually fairly positive, felt flat.
It reminded me of something I often talk about in my work: the difference between rest and recharge.
Rest and recharge are not the same thing
Imagine you’re using a torch. At first the batteries are fully charged, so the light is strong and reliable. Over time the batteries wear down and the light dims until eventually the torch becomes unusable. If you don’t have a charger, the sensible thing to do is use it sparingly, switching it off to conserve what power is left.
That’s rest. You’re reducing demand on the system; it’s a sensible thing to do, but rest may not solve the underlying issue. To get the torch working properly, you need to charge the batteries. Recharging is an active, not passive state, and it’s what restores energy rather than protecting what remains.There’s good evidence to support this distinction. Research into recovery from work stress shows that simply stopping activity can prevent further depletion, but it’s active recovery that restores energy, mood and engagement.
In other words, rest helps you not get worse, but recharge helps you get better.
Why time off doesn’t always do what we hope
This is why annual leave doesn’t always leave us feeling refreshed. We stop working, but we often ask a lot of ourselves in other ways; travelling long distances, tackling DIY, breaking routines, late nights, or overindulging. We rest from work, but we don’t necessarily recharge.
My winter slump was a good example of that. Stopping helped in one way, but spending evenings completely sedentary, eating less well and scrolling my phone while half-watching television, wasn’t giving my body or brain what they needed to feel energised again. That doesn’t make rest a bad thing, but it helps to know what it can and can’t do.
What recharge actually looks like
Rather than listing everything you could possibly do, here are five activities that reliably support the body and mind to recharge, not just rest.
1: Breathing well. Slower, deeper breathing that expands the belly helps regulate your nervous system. Research shows this kind of breathing supports recovery by shifting the body out of stress mode. Pairing it with imagining something that feels steady or positive can make it even more effective.
2: Sleep hygiene. Sleep is not passive downtime, it’s an active reset for the brain. Consistent routines, switching off screens, and giving your mind clear cues that it’s time to sleep can make a noticeable difference to how restored you feel the next day.
3: Movement. This often feels counterintuitive when you’re tired, but gentle movement such as walking or stretching reliably increases energy levels. Studies consistently show that light activity reduces fatigue more effectively than complete inactivity.
4: Positive experiences that lift you. Playing a board game, having a proper conversation with a friend, or taking time to notice what’s going well all help replenish psychological resources in a way that distraction alone doesn’t. Ideally, experiences that don't involve a screen as these can fatigue us.
5: Nutritious food and hydration. Drinking water regularly and eating fresh, balanced meals supports the body’s ability to repair and renew.
Choosing what’s realistic, not ideal
If you’re reading this and thinking you should do all five, pause there. The question isn’t what’s ideal, but what’s doable.
Coaching reflection:
Which one of these feels most realistic for you right now, and what would it look like to start small rather than do it perfectly?