It seems that many people have started getting busier, with late nights and overtime becoming the norm. I often see people lamenting: "Lately, I've been incredibly busy, under a lot of pressure, and it's been a long time since I had time for myself..."

Being busy is definitely a good thing, but I also hope that everyone takes care not to overwork themselves. It's especially important to manage stress properly and avoid exhausting the body—otherwise, the consequences may outweigh the benefits.

If you only feel tired occasionally, a good night's sleep might be enough to restore your energy. However, if you’ve been experiencing prolonged fatigue and stress, it may lead to "chronic fatigue" and "chronic stress." Not only can this seriously impact your health, but it can also weaken your sense of well-being, making you lose enthusiasm and motivation for life.

So, in today's article, I want to explore: How can we rest in a way that effectively relieves stress and truly eliminates fatigue, allowing us to re-engage with life's challenges?

(At the end of the article, there's a checklist summarizing some simple and effective methods—be sure to check it out!)

1

Many people think of rest as simply "being still." It might mean taking a nap, watching a show, scrolling through social media, or just lying around doing nothing. In short, it’s about taking a break from work, setting everything aside, and slowly regaining energy.

This can certainly be helpful, but it may not be the most effective way to rest.

If your job involves a lot of physical labor, this type of rest is ideal for restoring your physical strength. However, if you’re a knowledge worker—spending most of your time sitting in an office, staring at a screen—this approach may not work as well.

Why? The key reason is simple: The brain never truly "shuts off."

As long as we are awake, our brains remain constantly active in the background. When we focus on work, our brain operates in CEN (Central Executive Network) mode, which emphasizes concentration. At other times, it switches to DMN (Default Mode Network), which is associated with memory recall and rumination.

Though their functions differ, both networks consume the same amount of energy—about 20% of our total body energy.

In other words, even when you think you're "doing nothing," your brain is still working in the background, draining energy. You’re not truly resting.

What’s worse, an overactive DMN can easily trigger the amygdala, bringing up negative thoughts, anxieties, and worries. Even concerns that had already faded into the subconscious can resurface, lingering in your mind and intensifying your stress—leaving you even more exhausted.

A well-known 2010 study found that people generally feel less happy when their minds wander in DMN mode.

This explains a common phenomenon: The more idle you are, the easier it is to overthink, feel restless, and become anxious. On the other hand, when you're busy, you may be tired, but you feel productive and fulfilled, making it harder for random worries to creep in.

This is why some forms of "rest" don’t actually help relieve stress or restore energy. Instead, they can make you feel even more drained.

 

 

2

So, what does effective rest look like?

You can think of it this way: Your brain has a hidden "energy meter." When we focus on work, this meter gradually depletes. Once it reaches empty, we start to feel tired, irritable, and drained of energy. To regain vitality, we need to replenish this energy in time.

What determines this energy meter? It is regulated by various neurotransmitters (hormones secreted within the brain), such as:

• Dopamine: A lack of dopamine leads to a loss of motivation and interest in everything.
• Serotonin: A lack of serotonin causes mood instability, making us more irritable and prone to anger.
• Adenosine: Excessive adenosine buildup causes drowsiness and difficulty concentrating.
• Cortisol: Excess cortisol triggers the body's stress response, pushing it into overdrive.

These neurotransmitters interact, forming an invisible "energy meter" that determines our current state and regulates our vitality, enthusiasm, and motivation.

What is effective rest?

Simply put, effective rest means engaging in activities that boost dopamine and serotonin while reducing the buildup of adenosine and cortisol, thus elevating our overall energy levels.

I call this "active rest."

Why "active rest"? The key difference from traditional rest is that it doesn't require you to stop everything and do nothing. Instead, it encourages you to actively engage in life—to rest through action and eliminate fatigue through meaningful activities.

This might seem counterintuitive:
How can taking action relieve fatigue? Wouldn't it just make me more exhausted?

Actually, no.

On one hand, when you feel mentally exhausted, it is often due to hormonal imbalances in the brain. Neurotransmitters like dopamine and serotonin won't replenish on their own if you do nothing.

In other words, when you "do nothing," your energy meter may still be recovering, but at an extremely slow rate—you remain stuck in a low-energy state.

Only when you actively engage in activities that provide effective feedback can your energy meter be fully restored, allowing you to feel truly refreshed.

On the other hand, when we do nothing, we don’t actually detach from work mentally. Unfinished tasks and unresolved problems continue to linger in our minds, causing the brain to ruminate on work-related concerns—keeping us stuck in stress and worry.

Thus, only by actively shifting our focus to other activities can we clear work from our mental "cache," giving the brain a real chance to rest and recover.

This is the essence of active rest.

 

3

So, what are some effective ways to practice active rest?

The simplest approach is to engage in activities that are completely different from your work, requiring a certain level of attention and mental effort. For example:

• Mystery and detective novels that require memory, attention to detail, and predicting plot twists.
• Educational videos or courses with rich information that require active thinking and note-taking.
• Immersive documentaries on nature, culture, or real-world events that draw you in and shift your focus.
• Engaging games that put you in a state of flow, fully capturing your attention.

In short, active rest should meet two conditions:

1. It must be entirely different from your work—this helps detach you from the work environment, clear your mental "cache," and prevent stress from lingering in the background.
2. It should require active focus and thinking, ideally leading you into a state of flow. Simply consuming content passively isn’t enough—you need to engage your mind in a way that directs your brain’s Default Mode Network (DMN) in a controlled and productive manner, rather than letting it drift into stress and overthinking.

Some might worry that "focusing" on something sounds exhausting—but that’s not necessarily true.

For example, watching a documentary without fast-forwarding or skipping scenes can be a relaxing yet immersive experience. Let yourself get absorbed in the visuals and storytelling, shifting your focus away from your own thoughts and into the world being presented.

After just 30 minutes of mindful watching, you may feel mentally refreshed—almost like giving your brain a soothing massage.

Or, on a sunny afternoon, take a walk in an area you don’t usually visit. Temporarily set aside your thoughts (you can jot them down for later) and focus on your surroundings:

• What do you see?
• What sounds do you hear?
• What scents are in the air?
• How does your body feel?

This heightened sensory awareness brings you into the present moment, allowing you to experience a relaxed state of focused attention.

4

Another method is consciously switching tasks to activate different brain functions—a technique I call "parallel progress."

Here’s how it works:

I keep a list of unfinished tasks in my notebook. These include:

1. Articles and videos I started but haven’t finished.
2. Notes, materials, or documents that need organizing.
3. Various small writing projects, such as:
• Personal reflections and observations.
• Reviews of books or media.
• Brainstorming creative ideas.
• Analytical thinking on a specific topic.

During a break, I pick one unfinished task and continue working on it:

• Open an article, recall what I read, and continue reading—enough to extract a key takeaway and turn it into a note.
• Resume watching a video, jotting down insights and personal thoughts.
• Return to a half-written piece and expand on the ideas, refining and improving it.
• Organize my notes and materials—categorizing, deleting redundant information, and creating an index.

Each time I make progress on something, I get instant feedback—a sense of accomplishment that triggers a surge of dopamine.

This boosts motivation and restores energy levels, making it one of the most effective ways to "recharge" your mental energy meter.

 

5

Aside from mental relaxation, physical activity and exercise are also essential for effective rest.

Many people say, "I'm already so busy and exhausted every day—where do I find time to exercise?" But in reality, the busier and more fatigued you are, the more you need exercise.

Why? Because exercise is the only known way to increase your overall energy capacity. Not only does it help reduce fatigue, but it also enhances endurance, allowing you to sustain energy for longer periods and resist exhaustion more effectively.

In other words, the best way to combat fatigue and stress isn't to "lie flat" and do nothing, but rather to increase your vitality, so that you can handle stress with a higher energy threshold.

If you’re extremely busy and can’t dedicate time to a formal workout, there’s good news: you can break exercise into short, frequent sessions throughout your day—a concept known as "exercise snacking" (or "micro workouts"). Even brief moments of movement can be beneficial.

How short can an "exercise snack" be to make a difference? The answer may surprise you—just one minute.

Yes, you don’t need to commit to a full workout. Simply incorporating multiple short bursts of movement into your daily routine can significantly improve your mood, reduce stress, and boost energy levels.

What kinds of exercises count? Anything that raises your heart rate will work—such as:

• Running in place
• Taking the stairs
• Sprinting for a few seconds

Consider looking into HIIT (High-Intensity Interval Training), which follows the same principle.

So, don’t underestimate the power of small pockets of time. Even just a few minutes of movement—like jogging in place—can make a big impact.

Another highly effective method? Walking.

Walking is one of my favorite activities. On one hand, it stimulates the brain, sparking new thoughts and ideas while easing emotions. On the other hand, walking in sunlight helps the body produce serotonin, which stabilizes mood and enhances overall well-being.

However, for walking to be effective, you need to do it for at least 20-30 minutes. So, try taking a midday walk during your lunch break—step outside, walk a little farther, and soak up some sunshine. It’s one of the most efficient and accessible ways to recharge.

6

Another powerful way to rest and rejuvenate? Connecting with others.

Humans are inherently social beings. Receiving feedback and recognition from others stimulates dopamine production, creating a strong sense of joy and accomplishment.

Here are some ways to do this:

• Help someone in a forum or group chat—solving a problem and receiving their gratitude.
• Share your insights and experiences online, knowing they could genuinely help others.
• Exchange interesting news or fun facts with friends and see what discussions arise.
• Engage in an enjoyable activity together, exchanging thoughts and emotions.
• Create communities, events, or projects to bring like-minded people together.
• Join new and exciting activities to expand your network and meet like-minded friends.

All these activities actively stimulate the brain and provide a sense of positive reinforcement.

Think of this as your "mental garden"—a place to retreat when feeling exhausted or overwhelmed. When stress gets to you, take time to chat with friends, share laughs, and exchange new, exciting ideas. Even a small conversation can lighten your mental load and refresh your mind.

 

 

Recommended Methods

Here are some effective ways to recharge during rest time:

• Engage in Q&A Platforms: Keep a list of websites or forums where you can log in during breaks, browse questions, and help others solve problems.
• Join Like-Minded Communities: Participate in groups that align with your interests—chat, share insights, and broaden your perspective.
• Stay in Touch with Close Friends: Maintain deep connections by checking in with friends, sharing your thoughts, and letting yourself be seen and heard.

These are all quick and effective ways to restore energy and find emotional healing.

7

If possible, spending time in nature is another fantastic way to recharge.

Take a trip to the countryside, near water, or into a forest—even just visiting a park can help (while ensuring safety, of course).

Try disconnecting from the noise of the city—turn off your phone, computer, and endless to-do lists. Open up your senses and allow nature to gradually heal you.

Close your eyes and focus on:

• The rustling of leaves in the wind
• The fluttering wings of birds
• The scent of moist air
• The warmth of sunlight on stones
• The profound silence of an empty landscape

Many studies suggest that being immersed in nature significantly improves mood, reduces stress, and enhances mental resilience.

For instance, a 2014 study in the UK found that people who moved from urban areas to greener environments experienced noticeable improvements in mental well-being.

Even if you don’t live in a green area, simply taking occasional trips into nature can provide mental relief.

Another UK study involving 20,000 people revealed that spending just two hours per week in nature significantly boosts mental health and well-being.

While this may be challenging for city dwellers, it’s worth considering whenever possible.

8

Finally, here’s a list of small, practical rest activities that I and my friends often use—feel free to take inspiration from them:

• Take care of plants—water them, remove pests, trim leaves.
• Keep an "Achievement Log"—record small wins from daily life and work.
• Revisit Beautiful Memories: Browse old photos and recall the moments—where were you? What did you see, hear, smell, and feel? Read old diaries or notes about your first award, a public compliment, or a memorable date.
• Read Travel & Food Articles—especially those with vivid images, immersing yourself in the experience.
• Practice Deep Breathing: Slow your breathing to 6-8 breaths per minute, using nasal and diaphragmatic breathing. Exhale deeply before inhaling slowly, feeling the rhythm of relaxation.
• Do Light Stretching or Resistance Exercises—enjoy the sensation of muscle tension and relaxation.
• Engage in Simple Crafts—build models, brew coffee, or fold origami.
• Write Down Your Stressors—list your feelings, thoughts, and possible solutions.
• Rate and Review Media—score and write short reviews for books, movies, or TV shows.
• Talk to Strangers—chat with shop assistants, receptionists, or security guards.
• Write Mini-Stories or Sketch People—use those around you as inspiration.
• Listen to Music and Memorize Melodies.
• Organize Your Notes—categorize information, journal entries, and random insights.

…

I hope these small rest activities inspire you to discover more joy and meaning in life—helping you engage with it more fully.