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I love to take naps and
I'm not afraid to admit it.

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And I'm a big proponent of these delicious
midday sleep breaks during a busy week.

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However, lately I found that
rather than waking up refreshed, I

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often feel more groggy and tired.

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I've tried many things.

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I tried modifying the length
of the nap with little success.

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I even tried taking a nap.

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Chino, if you don't know what that
is, that is where you have a coffee.

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Right before you lay down.

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Then I discovered this idea of active
rest as an alternative to napping.

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In this episode, I'm going to share
with you some thoughts on what active

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rest is, how to do it and why it will
supercharge your Workday productivity.

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I'm Amin, Ahmed, and welcome to be.

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Well, do.

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For most busy people, their energy
comes from one of two things.

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I'm sure you can guess what that is.

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Sugar or caffeine.

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And sometimes a combination of both.

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So if you are one of these, I think active
rest is going to really help you a lot.

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the challenge with using these two
energy sources, sugar and caffeine

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is that they're short lived and
they often make us feel even worse.

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Afterwards, taking a break during
your Workday is a much more effective

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way of regaining some of this energy.

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I'm not going to say that taking naps
during your Workday is not an effective

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way of regaining some of your energy.

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And there's some companies that have even
taken this further by installing nap pods

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and their employees can go into a room
and sleep inside these nap pods and get

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some shuteye when they're feeling tired.

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Like I said in the intro, I'm a big
proponent of taking naps, but they're

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not always practical or needed.

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Instead, I want you to think about
active rest as an alternative to naps.

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The idea behind active rest is that
you do some kind of light activity,

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preferably in nature or outdoors, and
naturally rejuvenate your energy active

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rest could be something like taking a
short walk outside after lunch, or even

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just some light stretching at your desk.

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The important thing is that you're
moving and you're not connected to a

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screen or other mind stimulating devices.

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So what I mean by that is no
Twitter, no Facebook, no Instagram

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that is not considered active rest.

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Now, one caveat to this is that if
you're going to go outside for a walk,

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if you're going to be in nature, plugging
into an audiobook is totally fine.

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Ideally, it's something
different than your line of work.

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I find biographies really
inspiring and I love using them.

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When I go for a walk, it's a perfect
compliment to active rest techniques.

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The benefit of nature and movement
includes of course, increased

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energy, lowered stress as well as
burning fat and stronger muscles.

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Now that is ideal.

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And rather than lying down,
taking a nap who doesn't want

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less fat and more muscles.

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one thing to keep in mind is that though
throughout our day, our energy levels

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oscillate for some of you, your peak focus
might occur first thing in the morning.

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And for others, it might be later in the
evening, maybe even after your work hours.

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you've probably heard the
term morning, Lark or night O.

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Now this refers to your chronotype.

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If you're not with familiar, what a
chronotype is, it's similar to your

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circadian rhythm, where your circadian
rhythm dictates, what time you wake up

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and what time you go to sleep every day.

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And it usually is pretty close
to the same day after day.

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Your chronotype is a little bit
different in that it refers to your

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energy fluctuations throughout a day.

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So if you wake up at, let's say 7:00 AM
in the morning and you go to sleep at

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10 or 11 o'clock at night, your energy's
going to peak and then it's going to drop.

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And then it's gonna come up back again.

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So that's your chronotype?

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There's three, generally three
different kinds of prototypes.

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There is the morning Lark, which
I mentioned the night owl and

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in between what we refer to as.

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Dove or sometimes refer
to as the third bird.

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each of these have very different
energy levels, energy spikes,

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and dips throughout the day.

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Now, if you're not sure which
one you are, you can take the

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quiz@ourwebsiteatbewelldowell.fm
slash daily planner.

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Now, the reason the link says daily
planner, which is also going to be in the

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show notes below, is that we developed a
planner specifically around chronotypes.

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Chronotypes are a fundamental
pillar for how you get your work

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done during your day efficiently.

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And when you know your chronotype,
when you understand your peaks and your

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troughs and your energy levels, you will
literally supercharge your productivity.

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Now I'm curious, do you spend
time engaging in active rest?

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I'd love to hear from you.

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Send me a message and
let me know what you.

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that's all for today.

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Join me tomorrow where I'll be talking
about why every entrepreneur needs to

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be writing their vivid vision daily.

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I look forward to seeing you tomorrow.

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Thanks and have an awesome day.