Ep 7 Rest and Recovery Rituals

In this episode, we explore:

The surprising truth about rest and recovery - they're not just ways to avoid burnout, but essential components of high performance leadership. I share my personal journey from being someone who couldn't imagine taking meaningful breaks to understanding how strategic recovery enhances productivity.

The Science of Rest & Performance:

• Why sleep is the keystone to good health and leadership effectiveness
• How your brain "power washes" itself during deep sleep
• The connection between REM sleep, creativity, and problem-solving

Breaking the Busy Mindset:

Many leaders pride themselves on responsiveness and availability, creating a cycle of constant work that actually undermines their success. I discuss why we find it so difficult to slow down and how the neurochemical rewards of checking items off our list keep us trapped in unhealthy patterns.

Research-Backed Strategies from Elite Performers:

• Insights from Cal Newport's "Deep Work" on the power of focused attention
• How world-class athletes use the 20 seconds between points to reset and perform at their peak
• The rhythm between energy expenditure and energy renewal that drives sustainable success

Practical Implementation for Busy Leaders:

• Creating 45-minute meetings to build margin into your day
• Working in focused 50-minute sprints followed by intentional 10-minute recovery periods
• Bookending your day with intentional practices that set you up for success
• The power of scheduling vacations first before work fills every gap

I share examples from my clients, including a tech startup that implemented 10-week work sprints followed by dedicated recovery weeks, demonstrating that rest isn't just possible—it's profitable.

Action Steps for This Week:

• Make one small shift in how you schedule your day to incorporate recovery
• Try the 50/10 work sprint method to increase focus and productivity
• Remember: "YOU are your greatest asset" - your ability to be connected and clear is imperative for your success and your team's

Source Citations:

1. Loehr, J., & Schwartz, T. (2003). The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal. Free Press.
2. Newport, C. (2016). Deep Work: Rules for Focused Success in a Distracted World. Grand Central Publishing.
3. Sullivan, D., & Hardy, B. (2020). 10x Is Easier Than 2x: How World-Class Entrepreneurs Achieve More by Doing Less. Hay House Business.
4. Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.

Links mentioned in this episode:

Visit clairelaughlin.com for additional resources and tools.

Connect with me on social media @ClaireLaughlinConsulting