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“If you want rest, you have to take it. You have to resist the lure of busyness, make time for rest, take it seriously, and protect it from a world that is intent on stealing it. History”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“If your work is your self, when you cease to work, you cease to exist.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“One thing at a timeâ€� will always perform a better day’s work than doing two or three things at a time. By following this rule, one person will do more in a day than another does in a week.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“Routinization of work, the researchers concluded, does not have to diminish creativity; if it’s accompanied by freedom, routine can enhance creativity.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“When we treat workaholics as heroes, we express a belief that labor rather than contemplation is the wellspring of great ideas and that the success of individuals and companies is a measure of their long hours.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“The supreme quality of great men is the power of resting. Anxiety, restlessness, fretting are marks of weakness. —J. R. SEELEY”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“Pablo Picasso said, “Inspiration exists, but it has to find you working.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“How we spend out non-working hours determines very largely how capably or incapably we spend our working hours.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“4 major factors contribute to recovery: Relaxation, Control, Mastery Experiences, and Mental Detachment from work.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“Rest is not something that the world gives us. It’s never been a gift. It’s never been something you do when you’ve finished everything else. If you want rest, you have to take it. You have to resist the lure of busyness, make time for rest, take it seriously, and protect it from a world that is intent on stealing it.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“For organizations, burnout contributes to declines in productivity, a more stressed and unhappy workplace, and greater turnover. And it’s often an organization’s most talented and valuable workers who are most likely to burn out.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“Rest doesn’t just magically appear when we need it,”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“Strenuous exercise can retrain your body’s reaction to stressors. Exposing yourself to predictable, incremental physical stressors in the gym or the playing field increases your capacity to be calm and clear-headed in stressful real-world situations.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“Aerobic activity is beneficial in several ways. Exercise strengthens your cardiovascular system and improves your circulation, which means your body can deliver more blood to your brain when it’s working. Because the brain’s demand for oxygen and sugar rises when you’re concentrating hard, this can make the difference between grasping that insight or feeling like it’s just out of reach. A firing neuron uses as much energy as a leg muscle cell during a marathon. Further, sustained aerobic exercise stimulates the body to generate more small blood vessels in the brain, and a better-developed cerebral vasculature can deliver blood to the brain faster and more effectively. A 2012 study found that episodic memory improves as maximal oxygen capacity increases. (Conversely, comparative studies of adults who do and don’t exercise find that couch potatoes have lower scores on tests of executive function and processing speed and in middle age have faster rates of brain”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“As Jessica de Bloom, a psychologist at the University of Tampere and vacation researcher, puts it, vacations are like sleep: you need to take them regularly to benefit.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“Visual tasks, emotionally laden experiences, and procedural memories (for example, hard-to-describe skills like riding a bike) tend to be consolidated during REM sleep, while declarative memories (things like lists of words) are consolidated during slow-wave sleep.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“(The production of myelin by OPCs in the brains of infants and children helps explain how they do smart things; the incomplete myelination of the prefrontal cortex in the brains of teens helps explain why they do stupid things.)”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“When we reach stage 4 sleep, our bodies release a growth hormone referred to by the acronym GHRH (for growth hormone–releasing hormone). GHRH helps bruises and cuts, and fights off infections at the cellular level. GHRH stimulates the repair of cells, the growth of replacement cells, and, in children and adolescents, the creation of the new cells their bodies need to grow. GHRH also induces sleepiness. One reason fast-growing teenagers need so much sleep is that their GHRH levels are higher than their parentsâ€� or grandparentsâ€�, and in laboratory experiments GHRH has been shown to help people with sleep problems get a better night’s rest. Conversely, a lack of sleep can inhibit cellular repair and growth. There’s evidence that long-term sleep deprivation can stunt growth.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“Technologies that promised to make our work more flexible instead chain us to work and create the expectation that we’ll always be accessible to clients, colleagues, and children.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“Mednick discovered that you can use knowledge of the relationship between sleep pressure, circadian rhythm, and sleep type to tailor a nap to your needs. About six hours after you wake up, your body’s circadian rhythm starts to dip and you’re likely to feel drowsy, especially if you’ve had a busy morning and lunch. A twenty-minute power nap at this point (say at 1:00 p.m.) is enough to give you a mental recharge without leaving you groggy: if you keep it short, you’ll wake up fairly alert and can quickly get back to work. If you stretch it out to an hour, the balance between your circadian rhythm and sleep pressure will produce a nap that balances REM and short-wave sleep. If, on the other hand, you take a nap an hour earlier, five hours after waking, the balance will be different: more REM sleep, less slow-wave sleep. This kind of nap will deliver a little creative nudge: you’re likely to dream and more likely to enroll your subconscious in whatever you were recently working on. If you wait until an hour later, seven hours after waking, your body needs more rest, and an hour-long nap will be richer in slow-wave sleep and more physically restorative than creatively stimulating.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“This is the work that gives your life meaning; the work that lets you be your best self and helps you become a better self; the work that is an unparalleled pleasure when it goes well and is worth fighting and sacrificing for when it goes poorly; the work that you are willing to organize your life around.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“The supreme quality of great men is the power of resting. Anxiety, restlessness, fretting are marks of weakness.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“It is wonderful how much work can be got through in a day, if we go by the rule—map out our time, divide it off, and take up one thing regularly after another. To drift through our work, or to rush through it in a helter-skelter fashion, ends in comparatively little being done. “One thing at a timeâ€� will always perform a better day’s work than doing two or three things at a time. By following this rule, one person will do more in a day than another does in a week.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“Software developers have epiphanies on vacation, too:”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“Beethoven’s practice of counting out exactly sixty beans for his morning cup of coffee”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“if it’s accompanied by freedom, routine can enhance creativity.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“But I’ve also come to see our respect for overwork as, perhaps a bit paradoxically, intellectually lazy. Measuring time is literally the easiest way to assess someone’s dedication and productivity, but it’s also very unreliable.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less

“One reason the findings of Bernstein, Root-Bernstein, and Garnier are striking is that they challenge the belief that intellectual activity and athletic ability are mutually exclusive. Terms like “vita contemplativaâ€� or “life of the mindâ€� don’t exactly conjure up images of physical prowess, and they tap into a medieval belief that cultivation of the mind and spirit requires a denial of the body. Economistsâ€� classifications of “white-collarâ€� versus “blue-collarâ€� jobs, “knowledge workâ€� versus manual labor, and knowledge-based economies versus ones that produce mere stuff, all tell us that work divides into neat, separate categories. In the United States, the notion that integrals and intervals don’t mix is reinforced by American stereotypes about collegiate athletics and the unfortunate willingness of some sports-mad universities to tolerate underprepared student athletes while discouraging bright ones from pursuing academically demanding majors.”
― Alex Soojung-Kim Pang, Rest: Why You Get More Done When You Work Less