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There has been a notable pile-up on U.S. Route 20, which is the longest highway in the United States, stretching an impressive 3,365 miles across 11 states. This highway, with its rich tapestry of landmarks, makes me reflect on the transformations seen in other life routes, like the U.S. Route 20, which was extended unexpectedly in 1940. These changes remind me of the importance of reevaluating societal norms, including understanding of rest in today’s fast-paced world.
The Struggle for Rest
Traditionally, the notion of rest has not been emphasized in American culture. Many of our ancestors did not prioritize rest or relaxation. Today, we find ourselves enveloped in a work-centric culture that exalts constant productivity. The pressure to “go hard or go home” overlooks the necessity of intentional downtime.
Traveling to other countries reveals stark contrasts. While Americans may feel proud of our busy schedules, other cultures embrace longer lunch breaks, leisurely meals, and extended holidays that allow for genuine relaxation. In the U.S., quick weekend getaways often leave us feeling more drained than rejuvenated. Research shows it can take hours to unwind after a day’s work.
Studies also reveal that people begin to feel relaxed only after about eight days of vacation, as their bodies recover from high-stress routines. Insufficient relaxation leads to lower well-being, as stress takes a toll (Sharif et al., 2021). This relentless pace comes at a significant cost: life expectancies are declining, particularly in marginalized communities. The U.S. saw a much larger decrease in life expectancy between 2018 and 2020 than neighboring countries. Among African Americans, life expectancy dropped by 3.25 years to 72.5, with men averaging just 67.73 years—levels not seen since 1998. Hispanics experienced a 3.88-year decline, bringing their life expectancy to 76 years. Overall, the average American life expectancy declined by 1.87 years. On average, women live to 79.3 years, while men live to 73.5 years (Woolf et al., 2021). This gap is driven by various factors, including smoking, lifestyle choices, genetic disorders, violence, and accidents.
The Consequences of Ignoring Rest
The modern misconception that relaxation equates to laziness perpetuates a cycle of overwork and underperformance. Yet, evidence suggests that a substantial balance between work and rest is crucial. Historical figures like Jesus and Moses sought solitude to recharge, illustrating the universal need for recuperation. We cannot expect to operate indefinitely without refueling—whether we are cars, leaders, or individuals. Ignoring our need for rest can lead to burnout, wasting time, energy, and resources.
The physical consequences of neglecting rest are alarming. Chronic stress, resulting from inadequate sleep and recovery, can lead to ulcers, sleep disorders, cardiovascular diseases, and the “crash effect”—a physical and mental breakdown. Research has found that sleep deprivation not only hinders professional performance but also negatively affects personal lives (Papp et al., 2004). Many physical and mental conditions can be prevented if we were more cautious of taking care of ourselves. The brain needs time to reset and recharge just as other elements in the world to keep working. Sadly, Americans have been at a disadvantage for centuries on health and survival (2021).
Implementing R.E.S.T. for Effective Leadership
While many people believe they are invincible, we are not bionic. To lead effectively, we need to embrace the concept of R.E.S.T.—Rejuvenate, Essential, Support, and Time.
Rejuvenate: Prioritize practices that restore your youthfulness, such as taking breaks, sleeping well, and engaging in enjoyable activities. Remember the carefree days of youth—no worries, spontaneous play, and freedom. Avoid overly planned vacations focused on activities; instead, seek experiences that allow for freedom and relaxation.
Essential: Recognize and maintain integral elements necessary for productivity: adequate sleep, regular exercise, balanced meals, and clear boundaries even with our loved ones. Establish “do not disturb” times on your phone, and learn when to say no – know that an explanation is not needed for your decisions. Prioritize your mental and physical well-being.
Support: Every leader has great people around them. No one can do it alone. Surround yourself with individuals who encourage healthy choices and respect your need for downtime. Identify at least three key supporters who can help maintain your balance and hold you accountable.
Time: Subconsciously we believe that we have all the time in the world. Challenge the notion that we have unlimited time. Live intentionally each day, understanding that tomorrow is not guaranteed. Prioritize productivity today, aligning your actions with your long-term health goals.
Conclusion: Embracing a Holistic Approach to Rest
Effective leadership hinges on our ability to embrace rest across all dimensions—physically, mentally, emotionally, socially, and spiritually. By reassessing how we view rest, individuals can foster healthier lives and more effective leadership practices. Allowing time for genuine recuperation is not indulgent; it’s essential for sustainability. As I continue to grow in this area, I am learning to set boundaries, redefine my support system, prioritize enjoyable activities, and carve out moments of solitude. A shift in perspective about rest can not only extend our lives but enhance our leadership capabilities, ultimately transforming how we navigate the complexities of modern living.
References
Papp, K. K., Stoller, E. P., Sage, P., Aikens, J. E., Owens, J., Avidan, A., … & Strohl, K. P. (2004). The effects of sleep loss and fatigue on resident–physicians: A multi-institutional, mixed-method study. Academic Medicine, 79(5), 394-406.
Sharif, M. A., Mogilner, C., & Hershfield, H. E. (2021). Having too little or too much time is linked to lower subjective well-being. Journal of Personality and Social Psychology, 121(4), 933.
Woolf, S. H., Masters, R. K., & Aron, L. Y. (2021). Effect of the covid-19 pandemic in 2020 on life expectancy across populations in the USA and other high income countries: simulations of provisional mortality data. bmj, 373.
U.S. Route 20. (2025, January 3). In Wikipedia. Retrieved from https://en.wikipedia.org/wiki/U.S._Route_20#:~:text=U.S.%20Route%2020%20or%20U.S.,High way%20system
Reneé Murdock is an accomplished governance professional and certified trainer specializing in leadership development, executive coaching, and neurolinguistic programming. With over twenty years in leadership roles, she focuses on empowering individuals to lead effectively. Reneé holds a Doctorate in Strategic Leadership, a Master of Science in Performance Improvement, and various certifications in leadership management and training.
A passionate advocate for education and personal growth, she believes in the transformative power of leadership. As a consultant and coach, she aligns organizational goals with practical strategies, earning recognition for her dedication and vision. Outside of work, Reneé enjoys family time and community service, cherishing her daughter’s aspirations for higher education as a testament to her commitment to lifelong learning.