Signs you need a rest day and suggestions for how to spend it

We all know the feeling of being burnt out. When you're running your startup, something needs to be done, and it can be hard to take a step back. But sometimes, we need to recharge our batteries to keep going. So here are some signs that you might need a rest day and suggestions on how to spend it.

Muscle pain: If you're feeling muscle soreness that won't go away, it could be a sign that your body is telling you to take a break. If muscle soreness persists or worsens, it might be time for rest and recovery.

Low motivation: If your motivation levels decrease, it might indicate fatigue. Don't push yourself too hard — take some time off and return to your work with renewed energy.

Lack of focus: If you're struggling to concentrate on tasks or feel like you're not achieving anything, it might be time for a break. Taking a step back and de-stressing can help you regain focus and see things differently.

Rest days

are essential to give yourself time to recharge. If you find it difficult to focus on work tasks, your energy levels are low, or you're feeling unmotivated and uninspired, these can all be signs that you need a break.

Try doing something enjoyable and relaxing to make the most of your rest day. For example, take some time to enjoy nature by walking or spending the day reading a book. You could also try doing something creative like painting or baking. A yoga class can be another great way to reduce stress and clear your mind. Finally, if you prefer active activities, try engaging in team sports such as basketball or soccer.

You're feeling exhausted and run down, even after a good night's sleep

After a good night's rest, you can still feel exhausted and run down. It's likely due to being burned out – even if you rest regularly, your mind and body can become overworked, making rest days not just necessary but crucial. Find joy in taking rest days when needed or allocating specific time to relax and recharge, whether meditating, reading a book, or engaging in a hobby. Making rest essential will help energize you when life picks up the pace again.

You have no energy or motivation to work out

When you don't feel like hitting the gym, take a break! Resting is essential to fitness, and taking a day off occasionally to recharge is okay. However, done, don't let yourself get burned out!

Instead of pushing through your workout, take the opportunity to do something more relaxing — read a book, take a nap, or watch your favorite movie. A rest day sets you up to come back energized and motivated later.

Exercise routine

If you're finding that your workouts have become mundane or unenjoyable, it may be time for a rest day. Instead of forcing yourself through the same routine, switch things up and try something new – go on a walk in nature, take an online yoga class, or do some stretching and breathing exercises. Taking a break from your regular exercise routine can help you come back feeling refreshed and with a new perspective on your workouts.

Delayed onset muscle soreness

If you're experiencing muscle pain, take a rest day. Delayed onset muscle soreness (DOMS) can be caused by overworking your muscles and not allowing them time to recover, so it's essential to allow yourself a full day of rest so your muscles can heal.

This is especially necessary if you've been lifting weights — muscle soreness can take a few days to go away, so giving your body the time it needs is essential.

Resting is essential for our mental and physical well-being, so take one or two days off each week! Taking the time to give yourself a break can help reduce stress and anxiety, increase motivation, and help you stay healthy.

These are all great signs that it's time for a rest day and can help you make the most of your break. So, permit yourself to take a break – your body will thank you for it! You deserve it!

You're irritable and snappy with those around you

When I'm feeling irritable and snappy with those around me, I know it's time to give myself a rest day - something I can carve out to do whatever I want. Whether that means sleeping in late or going for a long walk, rest days are crucial for my emotional well-being.

With this opportunity to take some alone time, I come back refreshed and ready to be present with those around me again. In addition, by taking an intentional rest day - once a week or once a month - I find that it doesn't significantly affect my irritability anymore.

All you want to do is watch TV or scroll through social media

It's hard not to feel burned out when all you seem to have time for is watching TV or scrolling through social media. Rather than setting aside time for something educational or creative, you might find it easier to stare mindlessly at the screen.

This can quickly become a habit, leading to feelings of lethargy and lack of motivation. The key here is to set achievable goals - try unplugging from technology and doing an activity that brings you joy instead!

Put down your phone and get outside, pick up a new hobby, read a book - whatever it takes to get you in the right mindset and away from the TV/social media cycle!

Your body feels stiff and sore

Rest is the best action when your body feels stiff and sore. Take some time to give your body the rest it needs to recover. You can reduce soreness while feeling recharged and relaxed by relaxing activities like stretching, yoga, or walking. Rest until your body feels excellent again; a little rest now could mean avoiding longer rest times later.

You can't seem to focus on anything. Are you feeling burned out? It happens to all of us at times; no one is immune. However, focusing on anything is nearly impossible when your brain is in an f of, and your nerves are fried.

Fortunately, there are ways to tackle the burnout challenge and get your focus back—first things first, take a breather from whatever has been draining your energy, and allow yourself time to relax. Then, take a break from technology, give yourself some offline time to mentally recharge, and set aside worthwhile tasks that require your full attention.

If you're exhausted and run down, even after a good night's sleep, it might be time to take a step back and reassess your lifestyle. Exhaustion can lead to irritability and a lack of motivation, which can spiral into unhealthy habits.

By taking time for yourself and implementing some self-care practices, you can get back on track and start living your best life. Subscribe to my newsletter for more tips on how to improve your lifestyle.