How to Prevent Burnout using the 42% Rule

To the go-getter, high-achieving, still very human performers out there, here's some simple math that might help you change the way you look at rest.

The 42 percent rule is a theory that for high-performers sustaining balance and optimal levels of energy, focus, and production, 42% of your time is meant to be at rest. When you don't get this, the risk for burnout sky-rockets.

This is a large chunk of time, however you look at it. That's ten hours a day, seventy hours a week, or just over four days out of ten. When people learn about this, they often pause and try to calculate how much rest they are getting in their day-to-day life right now. So before you jump into this, let's look at what we can actually consider "rest." It might be different than you think.

Sleep, of course.

Restful downtime at home or somewhere you are comfortable. This can be solo time or around your family, loved ones, or people you can be yourself with when there are no demands around.

Light exercise and movement. Rest doesn't have to be boring, or still. Physical movement can be calming, help you release tension, and take your mind out of "go mode."

Creative play or engaging in hobbies. Letting your mind focus on something you enjoy or have passion in outside of your projects and pursuits is so important.

Reduced screen time or stimulation. This could be mindfulness or presence in your environment. Some fresh air, peace and quiet, or calming environments help restore you from the time spent around ongoing tech, noises, and busy, fast-paced living.

Of course, there are times and phases in life where demands outside of our control require attention and exceed our capacity for balance. That is life. Recognizing when this is happening is crucial, and remembering that this way of being is not sustainable for the long run might help you tolerate the excessive demands in the moment and support you in embracing any brief periods of downtime.

As a final thought, maybe this idea of how much rest we actually need will help you allow those times when your body has had enough and you end up slowing down without meaning to. When we hold onto guilt after taking rest whether we planned it or not, we rob ourselves of the recovery we truly needed.

Happy intentional resting for preventing burnout and maintaining performance to you.