Intentional Rest: Recharging for Performance Worksheet

Section 1: Rest Audit

• Reflect on the last week and answer:
• How many hours of sleep did you get each night?
• Did you include moments of mindfulness or mental rest? (e.g., journaling, meditation)
• How often did you take breaks during the day to unplug or recharge?
• When did you last prioritize emotional rest (e.g., gratitude, talking to someone)?
• Did you engage in creative or sensory rest (e.g., screen-free time, nature walk)?
• Self-Assessment:
  Rate yourself on a scale of 1 (poor) to 5 (excellent) for each type of rest:
• Physical Rest: _____
• Mental Rest: _____
• Emotional Rest: _____
• Sensory Rest: _____
• Social Rest: _____
• Creative Rest: _____

Section 2: Personalized Rest Planner

• Use the provided Template Reference to design your personalized rest plan.
• Fill out your plan for each part of the day:
• Morning Routine:
• Activity: ________________________
• Duration: ________________________
• Midday Break:
• Activity: ________________________
• Duration: ________________________
• Evening Wind-Down:
• Activity: ________________________
• Duration: ________________________
• Weekly Rest Goals:
• Active Recovery Day: ________________________
• Social Rest Activity: ________________________
• Creative/Sensory Rest: ________________________

Section 3: Visualization Exercise

• Instructions:
• Close your eyes and imagine a day where rest is fully integrated into your routine.
• Picture yourself waking up refreshed, taking meaningful breaks, and ending the day with a sense of accomplishment and relaxation.
• Reflect on how these practices can enhance your performance and well-being.
• Reflection Questions:
• Which type of rest resonates with you the most? Which one do you value the most?
• What barriers prevent you from resting, and how will you overcome them?
• What is one small, actionable rest habit you can implement today?