Why It's Hard to Switch Off: How to Truly Unwind on a Break

Hello friends,

There’s nothing harder to do than to take a break.

You know that feeling?

You tell yourself you’re going to take a holiday, or even just a few days off.

But then the moment arrives, and your brain stays in work mode. You can’t stop thinking about the things you need to do, and all the things you need to get done. My schedule says stop, but my mind hasn't received the message.

Why is it so hard to truly switch off?

This agitated low mood, called Sunday Neurosis, makes me feel like I should be doing something even when there's nothing to do.

This week in building health 👇

How to Make the Most of Your Downtime

Because of how your brain works, you can’t just flip a switch and enter in relaxation mode, no matter how much you want to.

It takes time to transition for a highly active “to-do” state of mind to a more relaxed way of being.

This is just how your brain works.

Just because your calendar says "holiday", it doesn't mean your body is on the same schedule.

Which means the shortest piece of advice here is:

Give yourself time to unwind

Whether it’s the end of the day, end of the week, or end of a working year, you need time to get your brain into a relaxed state.

Don’t just go from 100 to 0 instantly.

Use Your Body to Quiet Your Mind

Breaks and holidays are a good time to engage with your body more.

They shift our focus from the mental realm to the physical, helping us transition from a world of deadlines and spreadsheets to one of sensations and experiences.

The key is movement, in whatever form speaks to you.

It's not about exercise per se, but about getting your body engaged and your senses awakened.

Take a leisurely walk through a park, letting the crunch of gravel under your feet and the rustle of leaves in the breeze pull you into the present moment.

Or dive into a new activity or class, where the novelty demands your full attention and keeps your mind from wandering back to work-related thoughts.

Don't forget about your other senses, too.

Savor the taste and aroma of local cuisine, let your eyes drink in new sights, or close them and focus on the sounds around you.

Food can be an especially potent way to ground yourself in the present, engaging multiple senses at once.

Practice Going Away from Plans

While it's good to have some structure during your downtime, remember that sticking to a rigid itinerary can still feel like work.

Your brain needs a break from the constant planning and scheduling that dominates your work life.

Instead, leave room for spontaneity.

The best memories and most relaxing moments often come from unplanned experiences.

Cultivating spontaneity doesn't mean throwing all plans out the window. Rather, it's about creating space for the unexpected. Leave gaps in your schedule instead of planning every moment of your day.

When an unexpected invitation or idea comes your way, consider saying "yes" instead of automatically declining because it doesn't fit your plan.

Try exploring without a specific destination in mind – you might stumble upon a hidden gem or have a delightful encounter you never would have experienced otherwise.

Let Your Boredom Just Be (Don’t Grab Your Phone)

In our hyper-connected world, we've lost the art of being bored.

At the slightest hint of downtime, we reach for our phones, filling every moment with stimulation.

But boredom can be a powerful tool for relaxation and creativity.

When you find yourself with nothing to do, resist the urge to grab your phone. Instead, let your mind wander. Allow that initial discomfort to sit with you for a while.

It might feel strange at first, even uncomfortable, but give it time. This unproductive state can lead to creative insights and problem-solving you never expected.

Embracing boredom gives you a much-needed break from the constant influx of information.

It creates space for self-reflection, allowing you to think about your life, goals, and values without distractions.

Next time you're out for a walk, leave your phone behind.

Sit in a park or on a beach and simply observe your surroundings without trying to fill the time.

Let your thoughts come and go, and see where your mind takes you.

→ Read more on this here

My favorite health things for the week

// one

Mental Toughness in Tennis

14 minutes | Todd Hargrove

I've always admired the grit and determination of tennis greats like Roger Federer.

Todd’s essay unpacks what goes on in their minds during a game. It's not just about physical prowess but mental toughness and emotional resilience. It's about balancing the intense desire to win with the fear of losing, managing anxiety, and maintaining focus.

A fascinating read for anyone interested in performance psychology, not just tennis enthusiasts.

→ Read more on this here

// two

Sleepmaxxing: How TikTok’s Wellness Trend Can (and Can’t) Help You Sleep

12 minutes | Beth Ann Mayer

Apparently there’s a new TikTok trend called “sleepmaxxing.” (which I guess is just a Gen Z way to say “sleep better”)

And I get it… It’s cool that you want to sleep better and have these tools or supplements that help (I use a few myself).

And at the end of the day, don’t forget that the basics work well. And there are no shortcuts around those.

→ Read More About it Here

// three

VO2 max, heart rate and HRV

7 minutes | Marco Altini

Long time readers know that HRV is one of my favorite biomarkers.

It has that nice balance between detailed and responsive, as well as accessible to be measured accurate at home.

This article breaks down the complex ways these metrics interact with each other and how they reflect our fitness levels.

By understanding the direct link between heart rate and fitness, and the indirect link between HRV and fitness, we can better interpret these measurements.

This knowledge helps us use HRV as a marker of our body’s stress response, rather than just a fitness indicator, providing a broader picture of our overall health

→ Read More About it Here

Have a Healthy Weekend