Intentional Rest: Recharging for Performance Worksheet
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?