ONE SMALL SHIFT

Rest Without Earning It

What This Month Is About

Most people think of rest as something you earn after productivity, recovery, or improvement. But research and lived experience tells us a different story.

Rest as a starting point, not a reward. Especially during periods of stress, caregiving, illness, or transition, rest supports healing, emotional regulation, and long-term health outcomes.

You don’t need a perfect routine.

You don’t need more discipline.

You need permission to begin where you are.

What the Research Is Actually Saying

Clinical research consistently shows that chronic stress and sleep deprivation impact immune function, cardiovascular health, cognitive performance, and recovery time. Importantly, studies also show that small, intentional rest periods even when sleep is imperfect can help regulate the nervous system and reduce physiological stress responses.

In other words: meaningful benefits don’t require a full lifestyle overhaul.

Small shifts matter.

One Small Shift

Schedule one 20-minute rest window without earning it.

That’s it.

Not every day.

Not forever.

Just once this week.

This rest window is not for productivity, problem solving, or self-improvement. It’s simply time where nothing is expected of you.

How to Try It

There is no “right” way to rest. Choose one whichever feels most accessible:

• Sit or lie down in a quiet space with low light
• Take a slow walk without tracking steps or pace
• Listen to calming music or ambient sound
• Close your eyes and do nothing at all

If your mind wanders, that’s okay that’s normal. An active brain will initially try to fill that time with activities or “to-dos.” Try not to react. File these mental notes away for another time and trust that you will remember and if you don’t, that’s okay too. This short moment is for rest.

Why This Works

Rest sends a signal of safety to the nervous system. When the body perceives safety even briefly it can shift out of chronic stress mode. This supports:

• Emotional regulation
• Recovery and healing processes
• Clearer thinking and decision-making
• Long-term health outcomes

This isn’t about being “good at rest.” It’s about giving your system a break from constant demand.

After your rest window, consider this question only if it feels helpful:

What changed, even slightly, after giving myself permission to pause?

There’s no right answer. Noticing anything is enough.

Remember…

If rest feels uncomfortable, unproductive, or unfamiliar, that doesn’t mean you’re doing it wrong. It often means your body has been carrying a lot for a long time.

This month, we’re not fixing anything. We’re simply making one small shift toward care.

Brittany Sloan

Brittany Sloan is a health and wellness coach, yoga teacher, and run coach who brings two decades of clinical research experience into every conversation about well-being. Her background spans academic medical centers and sponsor level roles, from clinical assistant and study coordinator to regulatory and compliance work giving her a grounded, evidence informed perspective on what keeps people well.

She is the founder of ThreeBreaks Wellness, a coaching and consulting practice rooted in restoration, self-trust, and sustainable healing. Her work is deeply shaped by a love for Black people our health, our stories, our survival, and our joy. Brittany supports clients in reconnecting with themselves, realigning their lives, and reclaiming the parts of their well-being that systems have historically ignored.

She shows up with warmth, honesty, and a steady, nurturing presence, offering guidance that is both compassionate and direct always grounded in the belief that Black folks deserve care that honors the fullness of who we are.