Rest, Refocus, Recharge: A Guide for Optimizing Your Life

by Greg Wells

From the bestselling author of The Ripple Effect , simple and innovative ways to fight fatigue, feel stronger and live better In a 24/7 world, it can be a real challenge to get proper rest and give your mind and body the opportunity to fully recharge. In this new book, Dr. Greg Wells outlines how small changes in the way you rest, refocus and recharge can help you improve your mental health, prevent illness and deliver optimal results. In high-performance athletic circles, “deliberate recovery” practices are the secret weapon of the very best. But you don’t have to be an elite athlete to benefit from these strategies. Rest, Refocus, Recharge offers simple and practical techniques that you can easily incorporate into your existing routine, Rest and sleep Relax and create Reflect and learn Recharge and focus Regenerate and perform

Genres: Health, Nonfiction, Self Help, Mental Health, Personal Development, Leadership

256 pages, Paperback

Published March 10, 2020

Reviews

[Dannii Elle · Rating 4 out of 5]

On the back of a self-improvement title that did not work for me, I jumped straight into this one. The audiobook measured in at just over five hours and I appreciated how little waffle or repetition was included. Instead, this focused on a steady stream of scientific backing and a multitude of studies in different areas to prove the lifestyle alterations it was promoting.

[Emily · Rating 4 out of 5]

This book contains a collection of information on the importance and benefits of rest, most of which I have read about/learned before, but it was still good to remember and think about. The topics covered are: recover deliberately, think about how you think, practice radical attention, do less to achieve more, and embrace the extraordinary. One complaint is that the information wasn’t presented in an organized, logical way, and was often repetitive. The research clearly shows that rest helps us recharge and improves all areas of wellness, including sleep, nutrition, fitness, mindset, connection, and performance. I took lots of notes and appreciated his ideas on how to incorporate the information into our routine, like building microbreaks and movement into our day.

Notes and Quotes:

Step 1-Recover Deliberately (sleep and rest)

-Instead of staying busy, be intentional about using our time for meaningful, creative activities that feed our souls; change time management to priority management; set daily priorities
-Clarity and focus grows with practice; intentionally engage and intentionally disengage
-Rest and recovery boosts future performance, increasing brain power and energy
-Full and good sleep at night and rests during day; exercise helps you sleep better; defend your last hour before sleep
-Evening routine: turn down lights, stretch, meditation, gratitude journal, put away phone, warm bath/cold shower, read real book, consistent bedtime so your body knows when to release melatonin

Step 2-Think About How You Think (meta cognition)

-The need for a reflective state to gain perspective; journaling; stop to deep think; pause and reflect; 15 minutes at start of day
-Use stress to our advantage; from threat to challenge; pivot thinking
-Positive effects of immersion in nature

Step 3 - Practice Radical Attention (deep and sustained concentration)

-From distraction to narrowed focus; need to know what to focus on and why
-Be where your feet are; be present and intentional about what you are doing
-Media psychology effect - what you consume has a tremendous effect on your mindfulness and mental health; consciously choose what you are being influenced by (positive; calm, goodness)
-When your practice clarity and focus, it requires your brain and you get better at it
-Mindfulness helps - use your senses to be present, pay attention to the thoughts and sensations of your body, use your breath as an anchor
-Positive Connection with movement; move before focus session
-Positive effects of cold baths and showers
-Passive consumption vs active engagement
-Alternate times of focused attention with times to rest and recharge

Step 4 - Do Less to Achieve More

-Importance of creativity, meditation, exercise/walking; creativity vs productivity
-Conscious relaxation and deep breaths
-From stress to excitement
-Find a space of solitude
-Incorporate regular movement throughout your day (walking, stretching, lunges)
-Moving meditation

Steps 5 - Embrace the Extraordinary
-State of flow
-What impact do you seek to have on the world? Write it down and speak it often
-The power of gratitude and music

Mini-break ideas to recharge:
1-big stretch
2-take a deep breath
3-drink water
4-remember what is important/perspective/will it matter in a day/month/year?
4-body scan
5-be mindfully present
6-cold shower
7-fresh air
8-listen to a song (to hype up or calm down)
9-practice gratitude
10-exercise
11-nap
12-meditate
13-walk
14-refuel with healthy food
15-sauna and cold shower
16-solitude
17-good night’s sleep
18-fasting
19-time to think/plan
20-time in nature
21-reconnect with family and friends
22-vacation
23-learn something by new/read

-Use movement to spark your brain; give your brain energy by engaging your body in a steady stream of short bursts of activity throughout the day; it will help your attention, focus, and execution; try adding this sequence to your day: 7am morning run; 8:30am short walk; 9:30am 20 squats; 11am 10 pushups; 12pm 15 minute walk during lunch time; 2pm 5 minutes of stretching (hip openers, calf raises, shoulder rolls); 3:30pm plank pose (hold for 30 seconds and progress to 2 minutes as you’re able); 5pm transition ritual (find a space on the way home where you can chill for a few minutes and/or go for a walk to burn off stress from the day).

-“If you want to sleep like you haven’t slept in years, do 3-4 restful yoga poses, take a hot bath followed by a cold shower, meditate for 10 minutes, read some fiction, and turn out the light.”

[Archie Santos · Rating 4 out of 5]

Great read, good first book of 2021. Good practical suggestions that seem obvious but are often overlooked. Definitely worth reading, if you need some ways to "optimize" your daily routine and want to experience life more. The authors anecdotes come off a bit "braggy" though 😅, like the kind of ones that makes your eyes roll.

[Niko Antushevich · Rating 5 out of 5]

Must Read As usual!!

Dr Wells reveals the secret to optimal life performance in a clear and simple language.

I didn’t anticipate this book at all after reading his previous title “The Ripple Effect”. But I’m so glad I read both titles, my life is definitely changing for the better. Thank you for providing well-researched advices!

[Liam Smith · Rating 5 out of 5]

Thought this was a great book. Seeing a lot of reviews about his "humble bragging"? You mean the list of 1% improvements he makes on a daily basis to optimize his life? There are many clear takeaways from this book that I enjoyed and I liked how he used his own life (as well as others) as an example instead of being a motivational speaker and telling us things we all know but don't act upon.

[Brooklyn Frances · Rating 5 out of 5]

Very practical, and a surprisingly enjoyable read. Wells makes resting and recharging seem doable for even the busiest people. If you're looking for a way to avoid (or recover from) burnout, and to live your life more deliberately, you will find an abundance of helpful advice here--explained in a way that won't make you feel stupid, and laid out in a way that won't overwhelm you.

[Brenda Campbell · Rating 4 out of 5]

Bonus points for mentioning Gord Downie.

[A.M. · Rating 3 out of 5]

Ewww I hate this narrator… he sounds like a late night infomercial commentator.
But I persevered.
Wells has had an interesting life, climbing mountains and getting close to the stars, and his preferred vacation place is in the South Americas. [nice]
I don’t think I learnt anything new here, but then I have been reading a lot of these kind of books from the library. Eat a better diet, fast occasionally, ease off caffeine… sleep longer and better. Your brain needs time to sort everything and to flush out chemicals, and rebuild brain matter.
Take short naps.
Exercise before brain activities. Think yourself through an activity before you do it; visualise it.
Saunas and cold showers help longevity - I think it’s more likely to be the benefits of living in a country that prefers to use saunas you know?
Even fake smiles make your brain think you are happy.
The Flow stuff…
And there was something else, I forget.
Oh, act,think then feel… rather than the other way around.

So it’s a 3 star from me.

[Paul Bard · Rating 4 out of 5]

Preface and the ideas at the end are awesome

The five sacrifices described at the start represent five opportunities to discover quality.

The multiple reframes of rest throughout the book reflect lived experience and deep wisdom as a peak performance guide. For example, reframe stretching as mobility.

The end features interventions for rest that can be done in one second, one minute, one hour, one day, and one week. They are genius.

It’s completely possible to have a big stretch, do box breathing four times, drink two glasses of water, and due to body scans, his one second strategies, all in a minute.

Each of his suggestions for rest deserves to be tried out several times. They are worth the price of the book many times over.

[Muralie · Rating 5 out of 5]

Very interesting read, with lots of useful information.

What I got from it:
1. Be where your feet are (important to be present in whatever you are doing).

2. Try and spend time in nature to recharge. Can't always be working. Have consistent night time routine with house lights on dimmer.

3. Exercise daily, think of it not as a 'workout' but as a 'movement practice.'

[Ioana Rasiga · Rating 4 out of 5]

Sometimes you can find the extraordinary in simple things. This book is pointing out to the obvious, but we need that as during our busy lives we tend to forget it. Thank you, Dr. Wells, for the reminder to stop, refocus and recharge!

[Mark]

Bulletproof Radio #721 Guided Breathing, Gamma Brainwaves and Going Beyond Flow State (16 Jul 2020); listened to 12-13 August 2020.

Requested DPL order book 12 August 2020.

[Emil Tiedemann · Rating 3 out of 5]

3.5 stars...Goodreads does not do half stars, sooooo....

[Stephanie Lawson · Rating 5 out of 5]

You will not regret this read. Some great practical strategies to bring some wellness and perspective into your life

[Brielle Mcinnis · Rating 4 out of 5]

good
book

[meandillon · Rating 4 out of 5]

Groundbreaking? No.

Simple and organized thoughts presented in a very approachable and achievable manner?
Hell yes.

[Alicia · Rating 3 out of 5]

Geared towards athletes, no new self care ideas.

[Kbeckermann · Rating 3 out of 5]

If you've never read anything in this genre, it is quite good, practical and concise. It is a always a good reminder which I picked up on recommendation from work.

[Mari · Rating 2 out of 5]

I listen this as an audio book. Really basic rest advice. Great if you haven't ever read any self help books about resting and slowing down, but if you have, it's the same advise all ocer again.

[Samantha · Rating 3 out of 5]

This week’s audio book for walks etc . Not horrible, or not like you need to go get this book right now kind of thing - just average.

[Sasha Gollish · Rating 5 out of 5]

In our busy lives, overwhelmed by both technology and advice on how to live better, we’re sort of left to tease out science from anecdotal evidence, or worse ‘snake oil.’ @Dr Greg Wells explores simple ways, founded in science, to improve your life and gives you the tools to implement them. Everyone who feels like they’re busy all the time needs to read this book to take back their life.

[Taryn Mayko · Rating 4 out of 5]

My dad would describe this book as a "bathroom reader." It was hard to sit down and read consistently, but it was great for picking up periodically. I found Wells' 1% Tips were super helpful and easy to implement in my life. I definitely couldn't take everything in the first time but I will pick it back up later.