Recovery

Last updated 27 October 2022

Your mind needs a rest as much as your body

Our bodies need recovery time after physical or mental exertion, and most of us would benefit from including “scheduled recovery” in our daily lives. This concept of developing structures and habits that build recovery was developed by researcher Wolfgang Linden, from the University of British Columbia.

Scheduled recovery is different from collapsing in front of a screen each night. It is actively planning and developing a routine that helps us recover, physically and mentally.

Linden identified three different kinds of recovery time: rest time, recreation time and relationship time. They are known as the “3 Rs” of being productive and healthy, by recovering well.

Rest time

Rest time is time to stop action and let yourself fully rest. Rest time is fundamentally passive and not about being productive (achieving or producing something). Many of us struggle to do this, as we live in a world where productivity is highly valued. 

Ideas for rest time include lying or sitting down, inside or outside, and doing nothing; having a bath or spa; or listening to peaceful music.

Relationship time

Spending time enjoying being with another person or people is an important part of recovery. Research has shown that taking the time to really invest in connecting to the people in your life who are important to you has many benefits: releases stress, builds relationships, provides support, helps us grow, provides new pathways in our brain and brings a different perspective. This could be your partner, kids, parents, or friends – the important thing is to spend time talking with your loved ones. Learn more about connecting through conversation.

Recreation time

This is time to do the fun things – activities that replenish your energy, uplift your spirits and give you pleasure. Think of it as play for grown-ups. So it might be reading, seeing a movie, going for a walk or playing sport. Ideally, you will have some recreation time alone and some with other people, so recreation time and relationship time can be combined. 

Creativity has been shown to benefit people of all ages. A University of Otago study of nearly 700 young people found that a brief daily creative activity was linked to an upward spiral of wellbeing. And adults benefit from creativity too. Meg Williams, Executive Director of Tāwhiri and the Aotearoa New Zealand Festival of the Arts, told OnMAS music, theatre and art are often still considered as ‘nice to have’ and viewed as ‘entertainment,’ in contrast with ‘essential’ wellbeing practices like going to the gym.

“We need to get to a place where people believe that creativity is just as important as physical health. Feeding your mind, emotions and soul is a priority, as well as your body.”

Make the time

The most important thing is to recognise when you need to rest, and consider which form of rest you would most benefit from – it may be a combination, or all three. To make sure you stay feeling your best, it is essential to prioritise making time for the 3 Rs of rest.