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?