Rest Like an Athlete: The Key to Sustainable Performance

Burnout isn’t about doing too much, it’s about recovering too little.

We often think burnout means we’ve taken on too much. But what if the real issue is that we haven’t built in enough recovery?

Lessons from the Weight Room

Back when I was competing, my strength coach was meticulous. Every part of the workout had a purpose; sets, reps, and especially rest intervals. Since smartphones hadn’t been invented yet (ah, those were the days!), I had to buy a digital watch just to time my rest. When it beeped, it was go time. To this day, that sound still triggers me to lift something.

One cycle had a brutal leg day with 2–3 minute rest intervals. That’s a long time to sit and wait in a 24 Hour Fitness by the only squat rack. No phone, no distractions, just waiting for the watch to beep. I followed the plan and always finished the workout. But one day, a fellow client told me she’d cut her rest short to save time. She couldn’t even finish half the workout. Changing the rest completely changed the workout and burned her legs out.

Just like in training, the amount of rest you build into your life changes the outcome. Recovery isn’t a luxury, it’s a performance tool.

Hustling from one thing to the next without considering the toll it takes on your energy, mental capacity, emotional bandwidth, or overall well-being will eventually lead to burnout. Not because you can’t handle the workload, but because you haven’t taken the appropriate recovery interval.

Now don’t get me wrong, sometimes the workload really is too high. In those cases, recovery alone won’t solve the problem. But more often than not, we’re operating in a space where a few small adjustments can make a big difference. With the right tools and intentional recovery practices, we can increase our capacity, improve performance, and feel more energized doing the work we care about.

And that’s where personalization comes in. Recovery isn’t one-size-fits-all. It’s not about what looks relaxing, it’s about what actually restores you.

What Does Recovery Look Like for You?

A day at the beach might sound ideal, but for someone who sunburns easily or doesn’t swim, it could be stressful. DisneyWorld? For some, it’s a magical escape. For others, it’s crowds, overstimulation, and pressure to get their money’s worth. Recovery is personal.

In workouts, recovery is straightforward: rest between sets, days off after hard sessions, or tapering before events. But in life? It’s more nuanced. Some people recharge by hitting the gym. Others by binge-watching Netflix. However, small recovery practices built into your day can have huge effects and help prevent major burnout.

Simple Recovery Practices to Try

• Close-down rituals to signal the end of your workday. Can be especially important if you work from home.

• Silencing notifications during evening hours to avoid the constant pull of emails or Slack.

• Micro-breaks during the day: stand up, stretch, take a walk, or spend five minutes on breathwork.

Don’t Skip the Major Unplug

Daily recovery keeps you steady, but extended recovery resets your system.Just like athletes take time off between seasons to rebuild and refocus, we need longer breaks to truly recharge. These major unplugs aren’t indulgent, they’re strategic. Think of them as your two-week break before the off-season training kicks in.

Whether it’s a trip to the beach or Disney (whichever works best for you!), extended recovery is just as important as daily resets.

Your Recovery Is Your Edge

Whether it’s a five-minute breather, stepping outside to touch grass, or a two-week break, recovery is what keeps you in the game.

So ask yourself: What’s your rest interval today?