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There's a formula here:

Step 1 - Begin chapter with a bunch of anecdotes and stories about famous scientists, athletes and politicians who found the practice the chapter is about helpful.

Step 2 - Throw in references to a study or two about why the practice the chapter is about is helpful.

Step 3 - Summarize.

This is a pretty good book about why rest is helpful. But after a while, the book becomes redundant. You can skim through the chapters, read the summaries and get it:

*Four hours - For maximum efficiency, work about four hours and then do something else. If you think working 8-12 or more hours a day is good, you're actually wrong and probably not producing much more (and definitely not much better) work then people who stop at about four.

*Morning routine - You work best in the morning, so work hard early.

*Walk - To clear your mind, take a walk.

*Nap - You got up early and worked hard, take a nap. By the way, many of the greats he references would come back and work four more hours later in the day after their nap/walk.

*Stop - Once you're done working, be done.

*Sleep - Go to bed. Don't worry, your brain keeps processing when you're sleeping.

*Exercise - Ever hear the contrast between jocks and nerds? Its wrong. The best and brightest also exercise and care for their bodies.

*Deep play - Find a hobby, something that engages your mind.

*Sabbatical - Whether a week or a month, get away.

This book is helpful for a culture that on one hand, is filled with workaholics, and on the other hand, we "rest" by mostly watching tv. The point isn't to only work four hours and then be a couch potato. The point is if you have a daily routine of work, rest, exercise and hobbies that engage your mind then you will be productive and healthy.

He doesn't really talk about how this routine would work for people in jobs that do not allow naps and walks. If you're a teacher, its not like you can take an hour walk after lunch? He's mostly addressing people in science and artistic/creative jobs. That said, I suspect some of the principles carry over with some modification. Even if you are forced to work 9-5, find ways in the evening to mentally engage (read more, watch Netflix less).

Overall, I am surprised he didn't bash TV more. Replacing other leisure activities with television (and now smartphones - arguing on Twitter) is certainly not good for your health. I'm challenged to build up more of a routine and to spend more time exercising. I am also going to note, as a Christian and person of faith, that much of this is built into the theology and belief system of most religions. Its always fun when science and experience confirm what religions have long taught - take a break, take care of your body as you are both body and spirit.

So yeah, go take a walk or a nap.