The Importance of Rest & Restoration

John: You’re listening to The Present Professional.

Tony: Where we explore the intersections of personal and professional development.

John: To change your experience of life and work with every episode. So tune in, grab your notebook, and let’s go. Let’s go. Welcome to another episode of the present professional. Today, we’re here to talk about some tips and strategies about restoration and how important it is for you to perform at your highest level, to have just as much emphasis on your rest and restoration practices, to get yourself ready for the week, to have the energy that you need to step into your week. So we’re going to talk about some of the things that we do individually, some things that we’ve heard worked for other people, and just really dive into our practices to help us perform at our best so you guys can take some of that into your week, into your weekend, into your nightly and morning routines, just so you’re set up to do your life’s work. So with that being said, Tony, what is your favorite practice for rest and restoration?

Tony: Man, my favorite practice. Well, it’s a good question because I got quite a few. So when I think about which one is my favorite, I’d probably say first, let me say this. Let me preface it by saying you got to understand that rest and restoration is mind, body, spirit. All right. It’s all the things. So you really have three facets of yourself that you can choose to restore. And so when it comes to my favorite one, I think it starts with the mental, for me at least, and even a little bit of spiritual in the one I’m going to share, which is I incorporated a practice a few years ago where I would have a no screen day. For the life that you know you live as a professional obviously you can’t turn off your phone and your computer Monday through Friday more than likely it’s just kind of disconnect that way but um I did incorporate this thing called I called no screen Sundays and I don’t have I don’t do it as often as I used to because Life is just kind of moving pretty fast rapidly all the time. I got a one-year-old so he’s I Yeah, like a day is nothing now. A day goes by so quick. But I love No Screen Sunday, so I gotta say that would be my favorite one. And the way I used to set it up is I would go into the day where I would start off the day with no phone. I’d turn my phone off and I’d try my best to not look at a screen or I’d try my best to not turn on the TV or binge watch a movie or episode or things like that. That’s probably my favorite one. I can say that I don’t do it as much as I mentioned but it definitely works if that’s what you might need. So you know when you need it. You know when you’ve been too into the virtual world or you’ve been too indoctrinated in looking at being tethered, I’d say, to your phone and to the dings of the day. So if you find yourself there, I would recommend that practice, which is to just completely disconnect from screens and just be, you know, I had a friend asked me when I tell him this, Like, well, what do you do? What do you do all day if you don’t have any screens to look at? I’m like, I do what you used to do before we looked at the phone all day. So that might be reading, working out, riding a bike, you know, things like that.

John: I’m really glad you started with that one because I picked up this practice from you back in the day.

Tony: Okay.

John: It’s a good one, man. It works. It was really powerful. And I remember the first time starting it off with a little bit of anxiety. You think, well, what if someone wants to reach me? And then they’re going to think something’s wrong, since I’m always reachable. But now I’m setting a new precedent. But what am I going to do? And then you let the day go by. You kind of power through that, that first day of like just kind of looking at it and being like, Oh, what, what if, let me just check. And then at the end of the day, you look, maybe you have like a couple of messages, but you didn’t miss anything.

Tony: Especially on a Sunday, especially on a Sunday.

John: Exactly. Like we think that other people are more wrapped up in us and then they actually are. And it’s usually us that’s more just wrapped up in the technology. So I felt that anxiety decreasing throughout the day more and more and more as it was just leaving my subconscious, right? That there wasn’t that thing, that drive to just grab for it. And as it kept leaving my subconscious, I was just more and more at peace and just looking at what was in front of me. not having to reach for something else outside myself. So, man, I really think if the listeners take anything out of this episode, if it’s just no screen Sundays, it’s a win. It’s a win. I’ll tell you.

Tony: That’s why I said the mind-body-spirit, because if you incorporate that, what you’ll realize is you have so much more time than you think you have. You think you don’t have enough time in the day, but if you turn your phone off or you just disconnect a little bit, you will find the time to work out. You will find the time to read a book. You will find the time to study or whatever the things is like holding you back. You will be able to replenish your day and replenish your time. And like you mentioned, that anxiety will just completely decrease. First, you’ll feel like, like you mentioned, what about the emergency scenarios that could come up with my phone being off, right? Like for me, I got older parents, I’d be like, Oh, what if they need me? It’s like, they’re fine. Like, they never need me like that. So, one day of me having my phone off, or even for a few hours, like now I don’t turn it off for the whole day as much as I used to, but I turn it off in spurts. And I do that throughout the week. Like, sometimes it’s just off so I can just get myself two hours to just focus or whatever the time might be. So, even if you can’t maybe sacrifice that whole day, like, especially if my wife, she goes somewhere, kind of like, okay, let me turn my phone on, you know, I don’t want to, just be not available for the worst case scenario but in spurts for sure you reach me and may go green you reach me it may go straight to voicemail and it’s like i have to be like why are you sending me the voicemail it’s like it’s not intentional man i’m just trying to restore my soul dude you know what i mean.

John: exactly and you know that that actually does make a big impact and even just a few hours and specifically especially a few hours before bed like not having the drive to reach for that screen not having the blue light in your eyes as you go into your night like truly winding down and making that more of a sacred practice and i’ve i’ve made I’ve tried so many different things around sleep. And the number one thing for me is reducing screen time before bed. The number two thing for me is actually having my day planned for the next day helps me go to sleep much easier. And then when it comes to nutrition, supplementation, things like that, Sometimes, sometimes I’ll listen to something. Sometimes I’ll have some like a white noise machine or some light music or something. And, you know, I have a friend that does like lavender sense just so the scent is associated with going to sleep just as mine starts to starts to know that it’s time to go to sleep. Super comfortable bed. You know, I love love my bed. If you can invest in one place, I mean, you’re gonna be spending like a 30 or life there. Realistically, you should spend more money on your bed than your car if you’re going to talk about time investment. Just from those practices, I’d say definitely the screen time is the biggest one. For me, just taking the time to set out some things that I want to accomplish for the next day, just so I know like I’m not that way I’m not thinking about what I’m doing the next day as I lay down to go to sleep you know I get that out get that on paper and then get to sleep and supplementation wise I mean drinking lots of water like stay hydrated throughout the day. There are a couple of different supplements and a lot of folks will lean on melatonin when really melatonin is just to kind of reset your melatonin schedule. So what you should be doing is paying attention to resetting your circadian rhythms in the morning and then your ritual before going to bed as opposed to using melatonin because that can be used more if you’re kind of like coming back from jet lag or something to help reset that melatonin schedule. And when you’re taking melatonin, I’ve read and I’ve practiced that you should take the minimum viable dose, which is 0.5 milligrams. And a lot of times you get melatonin in like five milligrams a pop. And so I actually use a spray when I use melatonin and it comes out in like 0.5 milligrams of spray. So I keep it. It works. Keep it minimal.

Tony: Does that work for you, the 0.5?

John: You know, honestly, I rarely use it. And when I do, it does help. It does help. It helps kind of reset that. I’ve also used a supplement called, it’s like PS 150. It’s called phosphatidylserine. It’s kind of like a let’s say how do I describe this it helps like reduce the reduce your cortisol levels so reducing your cortisol levels before you go into sleep that’s something that I found useful but then anything that I supplement with I always cycle off for like at least at least a full month at a time I don’t want to become dependent on anything for something that we could once do naturally. Like we never had an issue as a species going to bed and waking up with the sun. There’s some things that I can use when the demands of this world are higher than normal. If I can use the PS150, maybe a little bit of melatonin after a long flight through time zones, great. But then anything that I’m going to be using day after day, I want to be able to cycle off of completely. The only things that I take every day without fail are vitamin D, vitamin K, and my multivitamin. really vitamin D because I mean inside right now spending a lot of time at the office if you have an office job you are more than likely vitamin D deficient period so if you’re not going to get that test run I mean I would at least recommend something like a 2000 IU or something and Just move forward with that. I usually take about 4,000 if I don’t go outside much that day. It really helps. It really helps me. I noticed a shift whenever I started taking that supplement and the only reason I knew to start doing that was because I went to the doctor and I got that test and I was vitamin D deficient. So then that’s what he recommended and I’ve been doing it ever since.

Tony: No i mean i was actually about to say you know you talk you were talking about nutrition yeah i was gonna say is for me one thing that helps me with sleep for sure is reading before bed. And the reason why that works for me at least my theory is that like reading is exercise for the brain. So if you don’t read a lot, perfect. Don’t worry. Reading will definitely put you to bed. If you are an avid reader, I would suggest maybe reading something that’s a little complex, heavier, like the thing that you normally wouldn’t read, maybe a really heavily instructional kind of book. That way your mind is kind of like processing and reading, because there’s one thing to read for pleasure and leisure, and there’s another thing to read with instructional kind of scientific information. It’s kind of where you have to think and read and process at the same time. And if you have trouble falling asleep, that could definitely help you. It’s helped me for sure when I’m reading something and I look up and I’ve only got like maybe just a few pages deep and then I’m done. Like I’m ready for bed and I just go straight to sleep after that. But we were talking about the sleep cycle and I’d also switch a little bit and say that what’s worked for me too with sleep is just being dead tired. Like even before having my son, I would just be dead tired. Like I may have woken up really early, done cardio really early and kind of like let the day go. And then by the end of the day, my body is just spent and it’s just I have no energy. To even stay up.

John: So I’m just out But yeah, man, it’s it’s like using your energy whether it’s you know mental energy or even like you mentioned like moving like having that consistent exercise schedule and like staying on top of Using the energy you have it helps you get to sleep

Tony: Yeah, man, even like last night, I have I had a little like a workout injury or whatever you want to call it last week. And so I hadn’t really had a chance to work out. I haven’t been lifting weights. But today, I mean, last night I said, man, you got to do 30 minutes like you have no choice. You want to do it now? You want to do it later? I’m like. do it now so you know just a quick 30-minute really took me like 45 minutes no weights just all body body weight workouts and man I woke up this morning just feeling refreshed like feeling like a new body I don’t know like just feeling great and then I’ve been going to the chiropractor too so with that plus the new kind of re-energized workout pattern you know you talk about restoring yourself and getting yourself back to where you want to be or even just recharging this is exactly the perfect time to talk about it because you know we’re all shapeshifting right before our eyes. And for me, I say that the commitment to reworking out after an injury. And then when you talk about vitamin D, like I had plans today to go sit outside. I’m definitely doing that just to spend that time just catching something up the sun. But, you know, whatever it may be for you is a professional out there that’s listening. You know, find a way to try to wrap up all three if you can. Again, mind, body, spirit. You’d be surprised that when you just push away from the demands of the work schedule, the demands of the business schedule, how much more refreshed and energized that you can be.

John: I love what you’re saying about mind, body, and spirit. I 100% agree with the workout. If I’m consistently showing up in my workouts, it makes such a big difference in my sleep, my energy levels, just the way I’m feeling, even the way I eat. I’m more driven to eat clean whenever I’m working out consistently. And when I’m eating clean, I’m living clean. And things are really working out for me that way. And I eat mostly a vegetarian diet and have some meat here and there, some chicken and fish here and there, but mostly, mostly veggies. And I found that keeping that light and keeping my digestion right and having that within my nutrition has also helped in going to sleep as well. So, another thing is, you know, still getting enough protein though, even when you do that has to be a goal. So, if you’re going to be, you know, eating less meat, just making sure that, you know, you’re supplementing your protein there, that actually helps you sleep through the night better as well if you’re processing proteins. And spirit wise, I love thinking of something as sacred time. Like when having a ritual, like almost like when you’re going to bed or spending sacred time on Sunday where you turn off your phone, where it’s dinner with your family or it’s at church, but not just going to church just to go to church like I’m part of the community, but like being present. church, being present in your Sunday yoga class, being present in your meditation, being present in your Sunday family dinner, like fully there and like protect that time. It’s not secret, it’s sacred. It’s meant to be shared, yet respected. And I find that that’s really big for me. And for me, my sacred space on Sundays and even throughout my week is my meditation practice. That’s one thing that I keep consistent every day. Try to sit for a little bit. Sometimes here and there throughout the day, sometimes day and night, but it’s my sacred time to sit, set all things to the side, be with myself, and not a time to work, like to do anything in that respect, like even think about like becoming more mindful or self-aware. I don’t even think of that. I’m just like, this is my sacred time, right? and usually around dinner as well. I try to say things and think about all of the hands that went into getting the food on my plate. the farmers that grew it, the people that drove it to the store, the people that put it out in the store, the people who ran me through checkout, the car that got the groceries back to my house. I was thinking like, wow, So much energy went into having this Readily accessible meal for me here. That’s beautiful. I hope it let’s get that Let me take in that energy to do something right with the world or to be able to sleep Well, just thinking about like having those little sacred practices throughout your day. It really helps me restore and remain balanced spiritually and Mentally as well help quiet that quiet my mind

Tony: Yeah. Man, I like what you’re saying. It’s kind of like, you know, it’s not, it’s not just a routine for you to do the things you just mentioned. You know, a lot of people say, oh, I pray over my food, but then it’s like, do you really, are you really though thinking about the process of you actually having the meal in front of you or are you just grateful to have another meal? Like, are you thinking about every facet of the community process or the cycle that got the meal to your plate on top of the resources that you were able to receive in this life to purchase that meal? Like, it’s a lot of variables that are happening, but I think we just, we’re so uniquely positioned as the dominant species that we feel like these things are owed to us. So we just go forth and just dominate the planet. But we live in a planet that is very reciprocal. That’s why you can put things in the ground and they grow. And you talked about the nutrition side of things and your vegetarian diet. So my wife is vegan, flat out. since 2017. So me, I’m like a vegan. That means that I choose what I want to eat. You know, sometimes I eat vegan with her and sometimes I’m just doing my own thing. But for the most part, I eat very clean at home, especially. But I can say that that has had a lot of positive benefits with the diet change of me even understanding how to have a meal with no meat but still have protein. Like all of that has just been a game changer. And so when I’m going throughout the week and I’m choosing what I want to eat, I know, and I’m not going to argue with anybody who loves meat. I’m not arguing with you. But I know that if I choose to eat a certain type of meat, I know how I’m going to feel after I eat it. I know I’m going to feel sleepy. I know my stomach may hurt. I know I’m going to feel groggy. I might feel a little spacey after I eat certain things. But I also know if I stick with the veggies, even though it may not be as tasty, it just depends on what I’m eating. But if I go that route, I feel so clear-headed, so light, so I’ll be able to move a lot easier. I’m quicker and I’m thinking clearer and sharper. You know, that’s a part of being restorative too is like you mentioned with the nutrition factor, but I just wanted to add on that I have experienced the difference and I know like if I’m going to eat a steak. I know that I know that I better like have a game plan after I eat the state of like what I plan to do after that because I may just go to straight to sleep. I mean just I don’t know. It may just put me right out so it just depends but I like the sacred pieces that you’re saying and I can contest to that and you know just want to tell the people out there who are trying to find ways to restore to think about every single thing that you put inside yourself, including social media to like not just screen time, because sometimes you’re on your phone, you can’t help it. You may not have the ability to turn it off at the time, but that doesn’t mean you have to mindlessly scroll. You can even choose what apps that you that you’re going to utilize in that time. So for me, I use my notes a lot and I’ll just write out some things in there I may even whiteboard my own little time I may like hop on here and just write some ideas and then kind of you know mind map my way to something in that in that moment and they may just be doodling in a sense of like a traditional pen and pad but

John: i’d rather do that sometimes than be scrolling on twitter or instagram just kind of mindlessly just circulating nonsense right i couldn’t agree more like really paying attention to what you put in your body and your mind you know is this going is this going to fulfill me am i going to feel better what’s going to be my experience when i ingest this food or information right how do i really want to spend my time

Tony: Especially, you just said, it’s gonna make me feel better. If I’m already not feeling well, if I’m already, if I’m not there mentally or I’m already kind of in a dark place, don’t keep digging. Like going online, going on social media and whatever you’re watching or looking at, it may not help you dig out of your hole or your scenario. You may just be burying yourself deeper in it. So hear what we’re saying here and practice some of this for your own life. especially if you are finding yourself in a space that you’re not wanting to be in.

John: Yeah. And because I think that, you know, that behavior you’re referring to is just like avoiding, you know, if I numb and avoid how I’m feeling right now, then I’ll feel better. And, you know, really it’s like, what do I want to take in that brings me more positive energy? you know, what do I want to take in? Do I want to grant myself rest? Do I want to listen or look at something positive? Do I want to step out into nature? And, you know, as, as a certified health and wellness coach, there’s been, I mean, we talk about this so much about what you take in and helping clients with what they take in. And I mean, period, the research, shows that a whole food plant-based diet is the best thing for your health period and you know if you want there’s you know there’s a lot of research out on it and one one book that really wraps it up is called the China study that can be so if you’re interested in like looking into what that means and what that can mean for different diseases and what that can mean for longevity, you know, as it relates to the blue zones and stuff like that. It’s really your nutrition and a whole food plant based diet and then community fostering your relationships. We’ve talked about this in multiple episodes, but I don’t care. We can talk about it in every freaking episode. If you listen to this and you’re like, man, I said I was going to call so-and-so after the last episode they said this, but now I’m going to call them, then it matters. A big thing about restoration your health is maintaining your community and your inner circle. Like really fostering the relationships of the people close to you, people you can call in the middle of the night, like talk about something that’s resting or that’s restorative is like really connecting with the ones you love. So nutrition, whole food, plant-based connection, community, there you go. Then you’re in the blue zone, you’re living to 100.

Tony: And that’s what I was going to say too. My last point will probably be everything you just mentioned when it comes to family and the people. You know, it’s like the fun and the family aspect of things and not just family in the sense of your like nuclear family and whatnot, but people really. I was listening to something Shaquille O’Neal said a few months ago, and he basically said that all the amazing things that’s happened in his life, it doesn’t matter because he’s ruined so many relationships that he finds himself isolated and alone. I’m like, Shaquille O’Neal? Be around whoever you want, anytime you want, but relationships matter is what he basically was saying. And, you know, with that, you want to make sure that you are getting the energy from being around other people, even if you’re introverted. We all say, well, I’m introverted. I prefer to be alone. No, I think we live in isolation so much that we’re just comfortable in that state, but you will be surprised what could happen if you just get in community. Even if you are connecting with old friends, like sometimes you and your friends may grow apart. But it’s okay to reconnect and just have a little fun every now and then and just do the things that make you human. Do the things that have built you up to become the person that you are, the person that you once were. And that’s just by being around people. We all have energy to bring and there is a vibrancy that happens when we are in community. So, you know, don’t forget to just get out there and enjoy people. Turn your phone off. Yes, disconnect. Also tap in and enjoy the people that you love.

John: Wow. Do the things that make you human. That was beautiful. It’s like things that were always there. You know, the things that we’ve always been doing since before technology, right? The things that have always been important. to us. And technology should be an enhancer, not a hindrance. Exactly. And, you know, I love ending on that note. I feel like we love ending episodes with have fun. But number one, Connect with the people you love, have fun, nourish your body, your mind and your spirit with sacred time, with set aside time for yourself. Investing in yourself is the same thing as investing in the people you love and your work. So, it is just as important to rest and restore to get out there on the field and perform at your best, whatever your field may be. And at the same time, sometimes just do things for the sake of itself. Have fun. play with no end in mind. Just connect and play and enjoy. And I think that wraps us all up for today. Thank you guys so much for joining us. Have fun, rest up and get out there and do the work that you do. We appreciate you guys as listeners and please rate us and review us anywhere that you get your podcast ratings and reviews help a lot. And we’d love to hear from you. We’d love to hear your feedback. So connect with us at the presentprofessionalpodcast.com and anywhere you get your podcasts. Take care of my friends.