If you want to become an expert at something, hard work matters. Research suggests that it takes around 10,000 hours of deliberate practice to become an expert in a particular field. We tend to focus on that part: the work. But there’s another essential piece we often overlook: deliberate rest.

Resting when you are already exhausted is too late.

Have you ever noticed yourself holding your breath while using a screen? It’s more common than you might think. There’s even a name for it: screen apnea.

Growth happens when you sleep. Your body doesn’t just switch off; it gets to work.

In sport, rest isn’t always about doing nothing. Active rest, such as walking, stretching, or a gentle swim, can improve blood flow and help your body recover.

Expecting your energy levels to be 100% all day, every day, is unrealistic.

I’m a slow runner. Not "slow for a beginner" (I’ve run two marathons). I’m just... slow.

An 8-hour workday doesn’t mean 8 hours of deep, focused work.

Sometimes, the final piece of the puzzle—the big project you’re working so hard on—isn’t more work; it’s taking a break.

When stress builds up, your body has a natural way to bring things back into balance. The physiological sigh is a simple breathing technique that helps regulate the nervous system. It’s quick, discreet, and backed by science.

Like a computer, your brain needs regular reboots to function at its best—though much more often than any laptop.

Rest isn’t a reward. It's the foundation of everything. When we prioritise rest, we create a ripple effect that touches every part of our lives, such as our energy, focus, calm, and health.

Mindfulness is good for us - that's what the research says. Unfortunately, for some, it is really difficult.