 I've learned the importance of resting before I need to, resting even when I don't feel like it, resting on a regular rhythm. Rather than what a lot of people do, is they work themselves to exhaustion and then they rest. And in my opinion and in my experience, that's resting too late. So if I feel very tired I've already rested too late. So it's more important what I do and I'll tell you the several types of rest that I take. I take micro breaks. Now this is interesting. I think a lot of you know, well yes I need to take vacations or I need to you know sleep well at night etc. Yes and those are all important, right? Taking regular breaks during your year and sleeping well at night. Those are the kind of the what a lot of us know to do that's important as rest. But what a lot of us don't know, I'll tell you about two things, two kinds of rest. One is during the working day I work no more than I only work for an hour and a half to two hours before I take a long break. Even when I feel like I want to keep working and that's that's the key. Just like I've learned how important it is to work and create even when I don't feel like it. That's I think honestly true maturity in as a professional to work and create even when I don't feel like it, right? For example, I didn't feel like doing this video. I don't feel like doing any of my videos. Like if truly if everyone in the world were fully self-actualized and I need I don't need to help anybody, I would be sitting on the couch eating popcorn watching videos all day or playing video games. That's what I would prefer to do really. So but I know that there's a lot of things I can do to contribute. I know that there's of course my own livelihood my own career that I need to work on. So I work when I don't feel like it. I work so for example this video I just you know I did my energy reboot, breathing, I showed up you know the first minute I probably still didn't feel like doing it. But now I'm enjoying it, right? Now it's effortless action. Now it's going with the flow, right? So I work even when I don't feel like it. Same thing I've learned about rest. I rest even when I don't feel like it. So after an hour and a half to two hours of work I rest even if I'm in a on a roll. I rest. I rest and I take at least half an hour and twice a day I take two hour breaks. So if I don't only take half an hour then I'm doing a little bit of snacking and I'm doing a 15 minute nap. I don't usually fall asleep during the naps but at least laying down and resting is very very helpful. And then my two hour breaks I you know do the dog walk sometimes an errand to the post office or something like that. So that's the type of break that a lot of you probably need to institute more into your day is midday breaks. I take let's see I take a midday break half an hour in the morning after an hour of work. That's basically a nap. I take another hour and a half after in the mid morning for breakfast you know nap and dog walk. I take a half hour during lunch. I don't really eat lunch. I just take a quick quick snack and I take a nap and then in the afternoon I take two hours which is you know snack nap and dog walk. So I take four naps a day 15 minutes each. I don't fall asleep usually but just laying down is extremely helpful. So midday breaks are you doing it? If not please I hope you will start doing it as soon as possible. So that's the that's the type that I and then there's a second type that a lot of you aren't doing that I want to encourage you to do. Micro breaks which are during every working hour remember I said I worked for 90 minutes to 120 minutes at a time. Well even during that time I'm taking multiple micro breaks. Micro breaks for me are 30 seconds long and I do this every 15 to 20 minutes religiously religiously. I've been doing this now micro breaks. I've done it off and on for years but I've started doing it religiously in the past month month and a half and it's been a huge difference. So micro breaks are 30 seconds every 15 to 20 minutes which means you need to look at the clock every few minutes. I look at the clock every few minutes. Why don't you? I mean it's it's really like time consciousness is really like the bottom line here like you have to build a time consciousness. You can't just lose yourself. Yes what about flow? What about psychological flow George? Aren't you supposed to lose yourself in your work? Yes I do. At the same time I've also practiced a habit even if I'm in creative flow to look at the clock every now and then just to be aware of what time. So what do I do during those 30 seconds of micro break? Okay here's what I do. I close my eyes gently. I put my arms down to my sides both arms down to the sides off the keyboard down to the sides I relax okay my arms down and then I in my mind and my heart I'm thanking God for having brought me here to this point in my life all the creativity that God has helped me to create and I know and I trust that God will bring me through everything else as well all the challenges all the problems all the ups and downs all the creativity God will bring me through all of that. Use a different word if you don't like the word God you can use source or whatever it is that makes sense you hire yourself so that's what I do for 30 seconds I'm thinking and I'm trusting I'm relaxing and then part of my 30 seconds I look into the distance I happen to work by a window so I'm grateful to be a look in the distance so I open my eyes I look in the distance I stretch and yawn and then the very lasting of the 30 seconds is I look at the clock again and say okay my next time for a micro break is at what time so I set that intention okay at you know 115 or whatever I'm gonna take another micro break and then that kind of intention helps to remind me okay okay time to take a micro break and this has helped prevent me from repetitive stress injury I've dealt with carpal tunnel repetitive stress in in the past and it's not fun and it's scary but because of frequent micro breaks I solved that problem I no longer have it I still work I probably work more hours now than I did in the past but because of all these breaks I no longer have carpal tunnel repetitive stress and I'm healthy I haven't gotten sick in in over a year actually so it's amazing so I really hope you'll take this to heart take those midday breaks take the micro breaks practice that kind of discipline rest before you need to I wish you well my name is George cowl authentic business coach and I look forward to seeing in the next video and thank you for joining me thanks so much