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As a high performer, you're always looking for ways to improve your productivity, creativity and performance. You work hard, you grind and you do whatever it takes to maximise your potential.


But have you ever considered that rest and recovery (R&R) is a key part of this equation?


The truth is, R&R is essential for high performers to maintain their peak performance - particularly at a cognitive level.


Without sufficient R&R, you might experience burnout, stress and a decline in your overall well-being/health metrics. You may also find that your productivity and creativity suffer…impacting you professionally.


The benefits of R&R are well documented, but it's worth reminding ourselves of them from time to time.


First and foremost, R&R helps to reduce stress levels, which can have a profound impact on your physical and mental health.


R&R also helps to improve your cognitive function, creativity and problem-solving abilities.


Additionally, R&R can help to boost your immune system, which can help to prevent illness and injury.


So, what can you do to integrate R&R into what feels like a busy, packed lifestyle? Here are some tactics I use with my high-performance clients:


Schedule regular breaks


Set aside time each day to take short breaks to rest and recharge, mentally and physically.

Even just a few minutes of rest can have a significant impact on your productivity and well-being in any given segment of the day (late mornings, mid afternoons, etc).


Take time off


I know it feels counterproductive, but taking regular holidays and time off to fully disconnect from work, experience life and recharge your batteries is essential for your mental & emotional wellbeing.

I get it: your work is a significant part of your identity and can feel like an extension of yourself. It can be hard to separate yourself from it, even for a short period. But remember: you are more than your work.

When you allow yourself to take a break and step away, you give your mind and body time to rest and recover. This almost always leads to greater productivity, creativity, and motivation when you do return to what you do best.


Prioritise sleep


Getting adequate sleep is essential for your physical and mental health. Make sure to prioritise getting enough sleep, at a sufficiently high quality (use a tracker to measure this), each night to help you function at your best.


Remember, rest and recovery are not luxuries, they're necessities.


By taking care of yourself and allowing yourself to rest and recover, you'll be able to perform at your best and achieve your personal and professional goals with greater ease and so much more joy.


This is a Fit Word newsletter that I’ve sent to my subscribers who are interested in better health, high performance, habits, body and productivity. If it’s inspired you today, join here for free.

Thank you for reading today and please share to your favourite social media platform if you feel your network would love to read this too ❤️

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