What kind of rest do you actually need?
Choosing Rest as a Leadership Practice
A few months ago I realized something surprising. I kept planning the kinds of activities that usually helped me recharge, but I still felt tired. That's when I discovered I wasn't lacking sleep. I was lacking a different kind of rest.
What does true rest look like for you?
For a long time, I assumed rest meant one thing: sleep. If I was tired, I needed an earlier bedtime. If I felt overwhelmed, I looked forward to a bubble bath, a good book, or dinner with friends.
Sometimes those things helped.
Sometimes they didn't.
It wasn't until recently that I learned there are different kinds of rest that I finally understood why.
We often try to solve every form of exhaustion the same way, when what we're really experiencing may be something entirely different.
Maybe your body is tired.
Maybe your mind has been carrying too many decisions.
Maybe your heart has been holding everyone else's emotions.
Maybe you've been surrounded by so much noise that your senses simply need a break.
Or maybe your soul is longing for time with God.
Research continues to remind us that rest is about much more than sleep. Eric Zhou, an associate professor in the Division of Sleep Medicine at Harvard Medical School, explains that while sleep plays an essential role in physical restoration, it doesn't restore every area where we experience depletion. We need to pay attention to the different ways we become tired if we want to feel fully renewed.
Dr. Saundra Dalton-Smith describes seven different kinds of rest, and learning about them completely changed the way I think about caring for myself.
The Seven Types of Rest
🌿 Physical Rest
Your body may be asking for sleep, stretching, slower movement, or simply a chance to recover.
🧠 Mental Rest
If your thoughts won't slow down or you find yourself forgetting simple things, your mind may need space to breathe.
❤️ Emotional Rest
Constantly caring for others can leave us emotionally depleted. Emotional rest comes from being honest, setting healthy boundaries, and allowing ourselves to be supported too.
🙏 Spiritual Rest
Feeling disconnected, discouraged, or aimless can be an invitation to spend time reconnecting with God and remembering where our hope comes from.
📵 Sensory Rest
Screens, notifications, noise, and constant stimulation can leave us feeling frazzled. Even a short break from technology can make a difference.
🎨 Creative Rest
When ideas stop flowing or everything feels uninspiring, spending time in nature, enjoying beautiful music, creating something, or simply noticing beauty can refill your creative tank.
🤝 Social Rest
Some relationships energize us while others require significant emotional energy. Healthy social rest means intentionally making time for people who leave you feeling encouraged while also creating space for quiet when you need it.
As leaders, caregivers, parents, and friends, we often believe that resting has to wait until everything else is finished.
The truth is that rest helps us show up with greater patience, wisdom, creativity, and compassion.
Choosing rest isn't stepping away from leadership.
Sometimes it's one of the most important ways we lead.
This week, ask yourself:
Which type of rest do I need most right now?
What helps me feel most like myself?
Where do I need a little more margin?
Then choose one small act of rest this week.
Maybe it's protecting one hour for yourself.
Reading a novel for fifteen minutes.
Taking a slow evening walk.
Putting your phone away for an hour.
Or simply sitting quietly with a cup of coffee and your Bible before the day begins.
Rest doesn't have to be extravagant to be meaningful.
Sometimes the smallest pauses become the moments that restore us most.
Growing Good
Growth often happens in ordinary moments. One of my favorite things about community events is that they don't have to be elaborate to create connection.
1. Back-to-School Rhythms
If you're preparing for a new school year, you may be wondering if rest is even possible right now.
Between school supply shopping, meet-the-teacher nights, sports schedules, and new routines, August can feel incredibly full.
Instead of waiting for life to slow down, consider building moments of rest into your family's schedule from the very beginning.
Put important school dates on the calendar early.
Plan meals ahead when you can.
Protect a few evenings each week from unnecessary commitments.
Take a family walk after dinner.
Read together before bed.
Your children aren't only learning how to prepare for school. They're learning how to care for themselves by watching you.
One of the greatest gifts we can give the next generation is showing them that rest is healthy, intentional, and worth protecting.
2. August 2 • National Coloring Book Day
Coloring isn't just for kids.
It's a simple way to slow your thoughts, engage your creativity, and enjoy a few quiet moments.
Invite a friend, your family, or simply enjoy a peaceful afternoon with your favorite colored pencils.
Rachel Recommends
If you'd like to learn more about the different kinds of rest, I highly recommend Sacred Rest by Dr. Saundra Dalton-Smith. It completely changed the way I think about restoring my energy and understanding what my body, mind, and soul actually need. If books aren't your favorite way to learn, Dr. Dalton-Smith also joined The Alli Worthington Show for an excellent conversation on the seven types of rest. It's practical, encouraging, and easy to listen to during a walk or your morning commute.
Since back-to-school mornings can feel rushed, here's one of my favorite make-ahead breakfasts. Bake a pan of baked oatmeal over the weekend and serve it with Greek yogurt and fresh berries for a breakfast that's high in protein, high in fiber, and ready in minutes. A little preparation creates a calmer morning for everyone.
A Thought to Carry With You
"Rest isn't a pause from your purpose. It's part of how God prepares you to live it."
― Rachel Spakes
Freebie!
If resting feels unfamiliar or you aren't sure where to begin, I'd love to share my Rest Menu.
Inside you'll find simple ideas based on:
The type of rest you need
How much time you have available
Activities that help restore your body, mind, and spirit
Whether you have five minutes or an entire afternoon, you'll discover practical ways to recharge with intention.
Because rest isn't a reward for finishing everything.
It's one of the ways we prepare ourselves to live, love, and lead well.
As you move through this week, I hope you'll give yourself permission to notice the kind of rest you're truly longing for.
Maybe your body needs an earlier bedtime.
Maybe your mind needs a quiet walk without a podcast.
Maybe your heart needs an honest conversation with a trusted friend.
Maybe your soul simply needs to sit with God for a few unhurried moments.
Wherever you find yourself today, remember this:
Rest isn't something you have to earn.
It's a gift God lovingly offers to His children.
When we choose to rest, we're reminded that the world keeps turning because He is the One holding it together, not us. We can release the pressure to carry everything ourselves and trust the One who never grows weary.
My prayer for you this week is that you would find moments to breathe deeply, laugh often, notice something beautiful, and experience the kind of rest that renews your body, your mind, and your spirit.
Because when we are well-rested, we're better able to love well, lead well, and fully enjoy the life God has given us.
