Rest, Recharge, and Take it Easy

When I think of July, several things come to mind including the sometimes-stifling summer heat and days full of possibility.  The days are longer, schedules may shift, and there can be more opportunities for travel, gatherings, outdoor activities, and time with family and friends.  Summer can also become surprisingly busy. We may feel pressure to make the most of every sunny day, fill every weekend and keep moving simply because there is more daylight. But what if summer is also an invitation to slow down?

The long, hot days of July can encourage a slower pace, though the afternoon heat can also make constant activity less appealing. Rather than resisting that seasonal shift or viewing it as unproductive, we can allow it to become an opportunity to restore our energy, reconnect with ourselves, and create greater balance in our daily lives.  Slowing down isn’t easy for me, and I believe that many of us who like to be on-the-go may find it challenging as well.   I have tried to adjust my mindset during the dog days of summer to really slow down, and recharge to be a better me.

Rest Is Part of Wellness

Rest is not merely a reward we earn after everything else is finished. It is an important part of caring for our physical, mental, and emotional well-being. Research-based recommendations suggest that adults regularly get at least seven hours of sleep each night to support optimal health and daily functioning (Watson et al., 2015).

Of course, sleep is not the only form of restoration we need. We also benefit from brief breaks during the day. A systematic review and meta-analysis of research on short breaks found that these “micro-breaks” can help reduce fatigue and increase feelings of energy (Albulescu et al., 2022).  Slowing down does not have to mean putting life on hold or setting aside an entire day to do nothing. It can simply mean creating small pockets of restoration within the life we are already living. Rest may look different for each of us. It might mean sitting quietly with a big glass of iced tea, taking a break from screens, listening to music, reading, journaling, praying, stretching, enjoying a few peaceful minutes outdoors, or leaving part of the day intentionally unscheduled.  The important question is not, “Am I resting the right way?” It is, “Does this help me feel more settled, renewed, or restored?”

A Summer Retreat at Home

One of my favorite places to slow down is a reading nook in my bedroom. When the summer heat becomes too much, it provides a cool, quiet place to retreat. It is not an elaborate space, but it offers exactly what I need: a comfortable place to sit, a little stillness, and permission to dive into a good book. Sometimes I may be settling in with a good book from Book Club with Becky (hint: this month’s Book Club with Becky selection, Tiffany Crum’s This Story Might Save Your Life sounds very intriguing!) Sometimes I may turn on one of my favorite Hallmark movies or just sit and relax for a bit with a cat on my lap. The activity matters less than the intention. For a little while, I have been stepping away from the noise, the responsibilities, and the feeling that I should always be doing something. I am allowing myself to relax and recharge.

That small corner has reminded me that restoration does not always require a vacation, a spa day, or an entire afternoon away from home. A mini-retreat can be created almost anywhere. It might be a comfortable chair near a window, a shaded porch, a favorite spot on the sofa, or a quiet corner of a bedroom.   A few simple touches can make the space feel especially inviting: a soft pillow, a light blanket, a favorite book, calming music, a candle, or a cool drink. The goal is not to create something picture-perfect. The goal is to create a place that helps you breathe a little more deeply and feel a little less hurried.

Finding Your Summer Rhythm

Summer can also be a good time to pay attention to our natural daily rhythms. Maybe you feel more energetic in the morning, before the temperatures rise. More demanding activities, exercise, errands, or outdoor tasks may feel easier earlier in the day, while afternoons can be reserved, when possible, for quieter activities.

Creating balance sometimes requires adjusting our expectations instead of continuing to push through fatigue. We can acknowledge that our energy changes throughout the day and from one season to another.

A coaching approach encourages us to become curious about these patterns rather than judging them.

Consider asking yourself:

There may be parts of your schedule that cannot change. However, even within a busy day, there may be opportunities to make small adjustments. You might begin the morning without immediately checking your phone, take a short afternoon reading break, sit quietly for several minutes after lunch, or create a calming evening routine that signals that the day is winding down.

Small changes can create meaningful breathing room.

Your Summer Slow-Down Plan

Instead of trying to completely redesign your schedule, begin with one manageable step.

What would help you feel more restored?

Maybe you would benefit from more sleep, a quieter morning, an afternoon reading break, fewer evening commitments, several minutes without your phone, or a more peaceful bedtime routine.

What is one small action you are willing to try?

Choose something realistic enough to begin this week. You might decide to read for ten minutes after lunch, turn off your phone thirty minutes before bedtime, sit on the porch in the early morning, or spend one afternoon hour without a planned task.

When will you do it?

Choose a particular time or connect the activity to something already in your routine. A plan such as “I will read for ten minutes after lunch on Tuesday and Thursday” is easier to follow than simply saying, “I should read more.”

How confident are you?

On a scale from 0 to 10, how confident are you that you can follow through?

If your confidence is below a 7, consider making the step smaller or choosing an action that feels more manageable. The goal is not to create the perfect rest routine. It is to choose a step that feels realistic for your life right now.

It’s Okay to Rest

As you move through the long days of July, consider what slowing down might look like for you. It does not have to mean doing nothing. It may simply mean doing fewer things with greater intention.

Where in your day could you create ten minutes of breathing room?

What helps you feel genuinely restored?

Is there a corner of your home that could become your own small retreat?

What could you release, postpone, or simplify this season?

Summer does not have to be rushed to be meaningful. Sometimes the most restorative moments are the quiet ones: a cool room, a comfortable chair, a few pages of a good book, and the freedom to pause.

This month, give yourself permission to embrace the summer slow-down. Your body, mind, and spirit may be asking for it.

Sources

A Time to Bloom Health and Wellness Coaching, LLC https://atimetobloomcoaching.com/

Albulescu, P., et al. “‘Give Me a Break!’ A Systematic Review and Meta-Analysis on the Efficacy of Micro-Breaks for Increasing Well-Being and Performance.” PLOS ONE, 2022.

Vanderbilt Medical Center, Health, and Wellness Coach Training Program (2020).

Watson, N. F., et al. “Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Recommendation of the American Academy of Sleep Medicine and Sleep Research Society.” Sleep, 2015.