Even though we know how beneficial it is to carve out sufficient restorative time for our health, wellbeing, and performance, many still struggle to prioritise it. What’s more, when demands and stresses increase, many people keep pushing and can neglect to find sufficient restoration time.
Let’s dive into some of the science behind this and how we can start shifting those priorities and actions.
Activation Zones
The modern world has seen a shift in our stress activation and restoration patterns, influenced by factors such as the increasing pace and pressure of work and life demands, more frequent stresses associated with change and uncertainty, the blurring of work-life boundaries, and more. The consequence has been a shift towards a more unhealthy and unsustainable stress pattern - where more time is spent in activated stress zones compared to recovery and restoration time - which is elevating risks of stress-related wear and tear and burnout.
Take a look at this short video to see the zones and trends, informed by Elissa Epel's book - The 7-Day Stress Prescription.
Stress Activation Changes
As indicated in the ‘Red Zone’, the stress response, a physiological reaction to threats or challenges, was a survival mechanism characterised by flight or flight activity. This response is natural in short bursts and when followed by recovery. The ‘Orange Zone’ of hyper-vigilance and the ‘Yellow Zone’ of frequently activated alertness highlight time spent on the lookout for potential threats and that feeling of being ‘always on’. We function best when we spend more of our time balancing activation and relaxation in the ‘Green Zone’ where we’re centered, and have sufficient time spent in deep rest in the ‘Blue Zone’.
However, our default stress levels have heightened, leading many to spend more time in these high-activation zones. This constant state of alertness, or the ‘Yellow Zone’, is now the norm rather than the exception. Factors contributing to this include persistent work pressures, social media’s constant demands, and a 24/7 news cycle that often focuses on negative events.
Impact on Restoration Zones
As we occupy the high-stress zones more frequently, our time in the ‘Green Zone’ of centeredness and the ‘Blue Zone’ of deep rest falls. The encroachment of stress into our daily lives means that restoration activities like sleep, relaxation, and leisure are often compromised, leading to a deficit in recovery time.
Elevated Default Stress Levels
The chronic elevation of our default stress levels has several implications. It impedes our ability to enter restorative states, increases the risk of burnout, and can lead to long-term health issues. Without sufficient time in the ‘Green’ and ‘Blue’ zones, we cannot effectively process and recover from the stressors being dealt with in the ‘Red’, ‘Orange’, and ‘Yellow’ zones.
To counteract these shifts, individuals and organisations must prioritise sufficient time for restoration practices. This includes mindfulness and relaxation techniques, ensuring adequate sleep, fostering positive social connections, and encouraging regular physical activity. By consciously allocating time for these practices across a given day, we can recalibrate our stress activation and ensure that restoration remains a non-negotiable part of our daily routine.
24-hour Breakdown
Let's break down how our time is spent and underscore the importance of key restorative activities.
42% 'restorative time' informed by the book Burnout: Solve your Stress Cycle by Emily & Amelia Nagoski.
On a typical day, we should allocate around 14 hours to work-life dynamics, which includes professional responsibilities and daily living-type tasks. The remaining 10 hours are crucial for restoration. Ideally, 8 hours should be dedicated to sleep, leaving 2 hours for other restorative activities.
Sleep: The Cornerstone of Recovery
Sleep is non-negotiable. It’s the bedrock of health, essential for cognitive function, emotional regulation, and physical recovery. Those hours are when the body repairs itself, the brain consolidates memories, and energy levels are replenished.
Connection: The Social Fabric of Life
Positive social interactions, even if only for 30 minutes, can improve mood, strengthen emotional resilience, and provide support systems necessary for dealing with life’s stressors.
Exercise: Completing the Stress Cycle
Half an hour of exercise is not just about staying fit; it’s vital for completing the body’s stress cycle. Physical activity releases endorphins, “feel-good” hormones that combat stress and rejuvenate the body, keeping us energised and ready for peak performance.
Nutrition: Fuelling & Refuelling
Proper nutrition ensures we have the energy to face the day. The food we consume is directly linked to our cognitive function, emotional state, and physical health. It’s important we take the time to enjoy and appreciate how we are fuelling our bodies.
1ThingWell
Finally, accumulating 30 minutes of relevant wellbeing-promoting action each day that rejuvenates and energises the body and mind is key. We recommend tuning into what you most need time for on a given day. That might be choosing a wellbeing focus that suits how you’re feeling and functioning in response to your current day’s demands. Or, actions that help you continue recovery from your previous day, or better prepare yourself for what’s to come in the day ahead. If you need help choosing a wellbeing action you can download our free app Wellbeing Checkpoint here - Apple or Andriod.
For many, it will be time well spent to target stress regulating and recovery actions, and practices that reset and refocus the state of mind such as mindfulness practices.
In conclusion, while our days may be filled with demanding tasks, ensuring a 42% restoration time within a 24-hour period is crucial. This balance allows for sleep, connection, exercise, nutrition, and your personalised 1ThingWell focus, all of which are vital components for sustaining our wellbeing and enhancing our performance in every aspect of life.
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