There is a moment when you come up with a new idea — when everything seems possible and a goal feels fully within reach. That makes it so much harder to pick yourself up when you miss the mark. You tell yourself stories of failure and reason that you are not good enough.
When, in reality, it is not because you are not enough. It is because you have not got enough energy.
Resting is so much more than a few hours of extra sleep. Physician and researcher Dr Saundra Dalton-Smith proposes seven types of rest — and most of us only focus on one. Here is how to use your journal to get the rest you actually need.
How to rest
Dr Dalton-Smith suggests that widespread burnout happens because we only focus on one type of rest: sleep.
“Sleep and rest are not the same thing.”
— Dr Saundra Dalton-Smith
Rest is more complex. You need different types for different kinds of recovery.
A solid eight hours of sleep is never a bad idea — but it will not always give you the rest you need. If you are carrying a heavy mental load, managing sensory overload, or processing emotional turmoil, you need a different kind of restoration.
Choose one starting point. Read through each type below and notice which feels most urgent right now. Not sure? Try Dr Saundra’s rest quiz.
1. Physical rest
This is the type most familiar to us — staying still and letting your body recharge. But physical rest can be passive or active.
Passive rest means deeper recovery through sleep and naps. Active rest — yoga, stretching, massage — can improve circulation and overall wellbeing.
Use your journal: bring a sleep tracker into your bullet journal setup, or add yoga and stretching to your habit tracker.
2. Mental rest
Struggling to concentrate? Forgetting everyday tasks? Battling loud thoughts? Waking after eight hours still exhausted? You probably need mental rest — time to quiet your mind and create space.
Use your journal: keep a notepad by your bed for last-minute thoughts before sleep. Try morning pages to clear your head before the day begins, then turn worries into an action plan — our types of goals guide can help. And keep a realistic to-do list: never-ending tasks make your mental load heavy.
3. Sensory rest
When your senses are overstimulated — bright lighting, whirring machines, loud conversations, busy streets — you experience sensory overload. You can give yourself a break.
Unplug from electronics that distract your senses. Commute with noise-cancelling headphones on, music off. Control your environment when you need to.
Use your journal: switching to paper planning removes technology from part of your day. Leave your laptop behind and find somewhere quiet — ideas often arrive away from pinging inboxes. A mood tracker can show when and where your senses are most affected.
4. Creative rest
Creative rest reawakens wonder. Dr Dalton-Smith compares it to childlike awe — surrounding yourself with spaces and things that inspire you. You cannot stare at beige walls 40 hours a week and expect innovative ideas.
Get outside. Visit galleries and museums. Take yourself on artist dates. Fill your space with what inspires you — plants, candles, or well-designed stationery.
Use your journal: doodle and see where the pen takes you. Get creative with weekly spreads so you always have something stimulating to look at.
5. Emotional rest
Every group has the person who says yes to every request, hates confrontation, and people-pleases. If that is you, you likely need emotional rest — space to express feelings without fear and answer “how are you?” honestly.
Emotional rest is often best through talking: a trusted friend or therapy. The key is offloading emotional baggage.
Use your journal: if you are not ready to offload in person, write it out first. Use self-love prompts to deepen self-awareness, or plan practical support — therapy, teachers, community.
6. Social rest
Social rest needs vary: introvert or extrovert, positive or draining company, online or offline time.
- If time with others drains you, you need time alone to recharge
- If certain friends leave you feeling negative, you may need more positive people
- If most socialising is online, you might need time offline
Use your journal: journal after draining interactions — what triggered those feelings? What can you change? Use your planner to balance time with others versus time with yourself.
7. Spiritual rest
Spiritual rest is unique to everyone. In short, it means engaging with something bigger than yourself — religious practice, community, volunteering, or self-reflection.
Use your journal: what makes you feel good? Plan time with communities that fill you up — volunteering or book clubs. Try moon journaling or tarot journaling. Or track meditation in your habit tracker.
There you have it — seven types of rest. If resting feels harder than you thought, do not be put off. Use them as a tool, and focus on one type at a time. Happy resting.
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