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Alex Soojun-Kim Pang

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Rest: Why You Get More Done When You Work Less Kindle Edition

by Alex Soojun-Kim Pang (Author) Format: Kindle Edition

4.4 1,052 ratings

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"Rest is such a valuable book. If work is our national religion, Pang is the philosopher reintegrating our bifurcated selves."---Arianna Huffington, New York Times Book Review

Overwork is the new normal. Rest is something to do when the important things are done—but they are never done. Looking at different forms of rest, from sleep to vacation, Silicon Valley futurist and business consultant Alex Soojun-Kim Pang dispels the myth that the harder we work the better the outcome. He combines rigorous scientific research with a rich array of examples of writers, painters, and thinkers—from Darwin to Stephen King—to challenge our tendency to see work and relaxation as antithetical. "Deliberate rest," as Pang calls it, is the true key to productivity, and will give us more energy, sharper ideas, and a better life. Rest offers a roadmap to rediscovering the importance of rest in our lives, and a convincing argument that we need to relax more if we actually want to get more done.

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"I recommend Rest: Why You Get More Done When You Work Less, by Alex Soojun-Kim Pang...The title says it all-if you're prone to burnout or still believe that overwork actually works, this book will set you straight."―Arianna Huffington in an interview with Lifehacker.com

"[Pang] writes with an admirable focus on balance, on pleasure as well as success; in the end, it's difficult to argue with his conclusions."―Kate Tuttle, Boston Globe

"Consider this a much-needed guide for the overworked: a credible, factual case for chilling out and getting rest, by a well-known Silicon Valley consultant."
―VanityFair.com

"Whether by making space for daily naps, as Winston Churchill did during World War II; going on hours-long strolls like Charles Darwin; or spending a week alone in a cabin like Bill Gates, pursuing what Pang calls 'deliberate rest' is the true key to fulfillment and creative success."―BizTimes

"Blending scientific research with examples of writers, painters and thinkers, from Darwin to Stephen King, the author exposes how we have underestimated the power of rest for our success."

―Daily Examiner (Australia)

"Finally, a full-throated, exhaustively researched argument for why we should all work less and rest more-not just because we'll feel better (no small thing) but because we'll actually be more creative and productive as a result."―Mason Currey, author of Daily Rituals: How Artists Work

"Alex Pang wants us to treat work and rest as equals. In his fascinating, well-researched and highly readable new book Rest, he makes an excellent case for the critical importance of rest in our lives, drawing from the rest habits of some of our most famous scientists, writers and creatives from history, from neuroscience research as well as examples from some of the most productive people working today. You will consider how and why you rest in a completely new light after reading this book."―Wendy Suzuki, Ph.D. professor of neural science and psychology at New York University and author of Healthy Brain Happy Life

"Finally, indisputable proof that to raise happy, healthy, and productive adults, parents and educators must teach the next generation how to practice intentional rest...how to partner work with play, exercise, and sleep."―Nanci Kauffman, head of Castilleja School

"I love this book. Rest weaves fascinating research and captivating stories into a wise prescription for a healthier, more creative, and more fulfilling life in a technology saturated world. At heart, it is rest, in the many ways Pang describes, that contributes to our ability to be the best of what we can be."―Linda Stone, former executive, Apple and Microsoft

"You're holding some terrific advice in your hands on the virtues of walking, napping, and playing. Pang has written a delightful and thought-provoking book on the science of restful living."―Clive Thompson, columnist for Wired magazine and the author of Smarter Than You Think: How Technology is Changing Our Minds for the Better

"It's high noon for the global economy's thinking class, who are locked in a losing battle for clarity in a crowded, clickable world. This book is a science-packed call to arms: it's time to claim rest as a right and pay close attention to the needs of our beleaguered brains."―Anthony Townsend, author of Smart Cities: Big Data, Civic Hackers, and the Quest for a New Utopia

"In his important new book, Pang calmly and meticulously shows us how the best, most creative work, and the most meaningful and joyful lives, are built on the skills, not of mindless busyness, but of deliberate rest, deep play, and taking time to think. A game-changing book for the weary modern world."―Brigid Schulte, award-winning journalist and author of the New York Times bestselling Overwhelmed: Work, Love, and Play When No One Has the Time

From the Author

I became interested in the importance of rest in creative lives began when I noticed a paradox: many of history's most accomplished thinkers, artists, writers, and composers organized their lives around their work, but not their days. Figures as diverse as Charles Darwin, Salvador Dali, and Maya Angelou think about their work constantly, and achieve much more than most of us, yet they spend fewer hours laboring than we do. What accounts for their success?
The key is not the quantity of their work, but the quality of their rest. Many super-creative and -productive people take a distinctive approach to rest.

They see rest as a skill: like speaking or running, it's something we all do naturally, and can learn to do better.
They learn to harness mind-wandering: they develop habits that give their brains a break, or give their unconscious minds time to explore new ideas.
They treat rest with respect, and make time for it in their daily schedules.
They recognize rest as a resource that can extend their creative lives.

Rest blends history, biography, and recent work in neuroscience and psychology to uncover the critical but under-recognized role rest plays in the lives of creative people. It shows how creative figures structure their days to make good use of rest, and why long walks, afternoon naps, vigorous exercise, and "deep play" stimulate creative work and sustain creative lives.

Product details

ASIN ‏ : ‎ B01IMZ5DR4
Publisher ‏ : ‎ Basic Books; 1st edition (December 6, 2016)
Publication date ‏ : ‎ December 6, 2016
Language ‏ : ‎ English
File size ‏ : ‎ 2592 KB
Text-to-Speech ‏ : ‎ Enabled
Screen Reader ‏ : ‎ Supported
Enhanced typesetting ‏ : ‎ Enabled
X-Ray ‏ : ‎ Enabled
Word Wise ‏ : ‎ Enabled
Print length ‏ : ‎ 309 pages
Page numbers source ISBN ‏ : ‎ 0465074871

Best Sellers Rank: #198,368 in Kindle Store (See Top 100 in Kindle Store)
- #14 in Work-Related Health
- #33 in Psychology of Creativity & Genius
- #81 in Exercise & Fitness Injury Prevention

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4.4 1,052 ratings

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Alex Soojun-Kim Pang

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I study people, technology, and the worlds they make. My latest book, SHORTER: WORK BETTER, SMARTER, AND LESS-- HERE'S HOW (Public Affairs 2020), shows how companies can move to 4-day weeks without cutting salaries, reducing profits, or sacrificing productivity.

It builds on my last book, REST: WHY YOU GET MORE DONE WHEN YOU WORK LESS (Basic Books 2016), which explores the role that deliberate rest plays in the lives of creative and productive people. The latest paperback edition features a foreword by Arianna Huffington.

REST builds on ideas I started exploring in THE DISTRACTION ADDICTION (Little, Brown & Co. 2013), which explained how we can use information technologies to stay focused and be more creative, rather than distracted and fractured.

Together, these books have been translated into more than twenty languages, from Arabic to Chinese to Icelandic to Spanish.

I studied history and sociology of science at the University of Pennsylvania, and have held fellowships at Williams College, University of California-Berkeley, and Microsoft Research Cambridge. I'm currently Global Programs Director at 4 Day Week Global, and work with companies, governments, and nonprofits interested in implementing a 4-day week.

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Customers find the book inspiring and informative. It teaches them about rest and its benefits, making their lives more creative, fulfilled, and peaceful. Readers describe it as an engaging read that changes their perspective on rest.

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Pacing Readability

41 customers mention "Pacing"34 positive7 negative

Customers find the book's pacing good. It inspires them to prioritize rest in a new way. They say it revitalizes their work and sense of likeliness. The book teaches them what rest is, why their brain needs it, and a little about ways. They find it an excellent life lesson, helping them structure their lives for optimal performance. The content is fascinating and well worth reading.

"I’m Grateful to have found this book. It’s inspired me to prioritize rest in an entirely new way...." Read more

"...that we should treat rest as a skill; that the best, most restorative kinds of rest are active; and that when practiced well, rest can make us more..." Read more

"...Using the ideas from this book, I have been able to focus on the work that's most important to me and as a result I’ve got more done in that time..." Read more

"...It is really giving me the strength and rationale to structure my life for optimal performance as an independent scholar and easing self criticism..." Read more

25 customers mention "Readability"25 positive0 negative

Customers find the book engaging and interesting. They describe it as a thoughtfully written book that is pleasant and easy to read.

"...Relaxation is an activity that’s pleasant and undemanding. Control is choosing what you will do on vacation, being crew not a passenger...." Read more

"...Without the ability to control your schedule, this will be an interesting read, but not a particularly helpful one...." Read more

"...Having said that I need to emphasize that book is written well and has a lot of stories and examples." Read more

"...Great book." Read more

Top reviews from the United States

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Brad Cash
If you feel or have ever felt burnt out, this book will help.
Reviewed in the United States on September 26, 2024
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I’m Grateful to have found this book. It’s inspired me to prioritize rest in an entirely new way. If you struggle with pushing yourself too hard in a culture than seems to demand and reward it, this book shares a different perspective, and that success doesn’t have to come at the cost of your happiness, health, or leisure time; in fact, it’s necessary.

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Ian Mann
Rest is a skill like singing or running that everyone basically knows how to ...
Reviewed in the United States on May 3, 2017
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If living excitedly and hurriedly would only enable us to do more, then there would be some compensation, some excuse, for doing so. But the exact reverse is the case. That was the opinion of William James, the philosopher, psychologist and physician in 1899. I wonder what he would say of our 24/7, always-on world, where the concept of turning off is an anachronism?
Many business people today treat stress and overwork as a badge of honour, and will brag about how little they sleep and how few vacation days they take. However, as Dr Soojun-Kim Pang shows it is a mistake to think of rest as nothing more than the absence of work. Rest is work’s partner that, when correctly understood, improves output exponentially, and the quality of our lives commensurately.
We have made astounding discoveries in sleep research, psychology, neuroscience, organizational behaviour, sports medicine, sociology, and other fields over the last couple of decades. These discoveries have shown the critical role that rest plays in strengthening the brain, enhancing learning, enabling inspiration, and making innovation sustainable.
The book reviews the achievements of world-class musicians, Olympic athletes, writers, designers, and other accomplished and creative people. It shows how they alternate daily periods of intense work and concentration with long restful breaks of the right kind.
Rest is a skill like singing or running that everyone basically knows how to do. However, with a deeper understanding, you can learn to do it a lot better, and enjoy more profound rest and be more refreshed and restored.
It’s often when you’re not obviously working, or trying to work, that you can have some of your best ideas. According to a 2014 survey, one in five start-up founders got the idea for their company during vacations.
The author doesn’t propose a single ‘correct’ system because he doesn’t believe that there’s a single way we all should work. The principle of ‘deliberate rest’ needs to be adapted to your work, whatever that is.
The book has many suggestions of how to enhance the quality of your work through deliberate rest.
Start with this insight: “If some of history’s greatest figures didn’t put in immensely long hours, maybe the key to unlocking the secret of their creativity lies in understanding not just how they laboured but how they rested, and how the two relate.”
Illinois Institute of Technology professors Van Zelst and Kerr surveyed their colleagues’ work habits and schedules. If you expected a correlation between the hours scientists worked, and the number of articles they published, you would be mistaken. The curve rose steeply at first and peaked at between 10-20 hours per week. Then it turned downward so that scientists who spent twenty-five hours in the workplace were no more productive than those who spent five.
Researchers of world-class performers tend to focus only on measurable forms of work, and then try to make those more effective and more productive. What is overlooked is whether there are other ways to improve performance.
There is a popularised belief that world-class performance comes after 10,000 hours of practice. In fact, world-class performance only comes after 10,000 hours of deliberate practice; 12,500 hours of deliberate rest; and 30,000 hours of sleep.
For many thinkers and doers, a walk is an essential part of their daily routine, a source of exercise and solitude. Uber CEO Travis Kalanick walks forty miles a week on the indoor track at the company’s headquarters and walking meetings have become popular, especially among Silicon Valley entrepreneurs and CEOs. Steve Jobs was famous for his walking meetings around the leafy streets of Palo Alto. LinkedIn, Google, Facebook and others have walking paths around their headquarters.
The Heisenberg uncertainty principle came to Heisenberg during a late-night walk in Copenhagen in 1927. He had been working on the uncertainty problem for almost two years.
Walking doesn’t look like an intellectual activity, and there are plenty of times when it’s purely utilitarian or recreational, but we can learn to use it to help us think better. Many creative people are diligent about carrying notebooks when they walk.
An underestimated form of rest is the nap, and the preferred time for a nap is the hour after lunch. Winston Churchill had the daily routine of a nap in the afternoon during WW11, as did Douglas Mac-Arthur and Dwight Eisenhower. Kennedy would normally take a 45-minute nap after lunch, and Lyndon Johnson, broke up his long day with a nap and shower in the afternoon. It was not that these men had comfortable corporate job: they were saving or running the world, with all its problems.
Hitler, in contrast, kept erratic hours. As the Allies closed in on Germany, he tried to stay up for days at a time, powered by a mix of amphetamines, cocaine, and other drugs.
A twenty-minute power nap is enough to give you a mental recharge without leaving you groggy. Power naps boost your ability to concentrate by giving your body a chance to restore depleted energy and increased alertness. But there are other benefits such as improving memory and consolidating things you’ve just learned. A power nap improves emotional regulation and self-control, reduces impulsiveness, and improves frustration tolerance. All are critical leadership skills.
Sleep deprivation has immediate effects on your ability to focus, make good judgments, perform under pressure, and be creative. Lon-term sleep deprivation can affect your mental health and physical condition.
If you were raised (as I was,) on the heroics of “pulling all-nighters”, know that advanced science shows that to be as intelligent as driving cars at break-neck speed in urban areas.
Humans need to sleep about seven hours a night on average, and paradoxically, it’s restful because our brains aren’t really shutting down. Instead while we sleep, our bodies shift into maintenance mode and devote themselves to storing energy, fixing or replacing damaged cells, and growing while our brains clean out toxins. The day’s experiences and problems that have been occupying us, are processed.
Our emotional resources are as important for workers as physical energy is for athletes. German sociologist Sabine Sonnentag, has studied how opportunities for recharging the physical and emotional batteries affects workers’ health and well-being, job satisfaction, productivity, and resilience. Across professions the findings have been consistent: people who take opportunities to get away, mentally switch off, and devote their energies elsewhere, are more productive. They also have better attitudes, get along better with their colleagues, and are better able to deal with challenges at work.
Four major factors contribute to recovery: relaxation, control, mastery-experiences, and mental detachment from work. “Breaks that are high in all four are the equivalent of nutritious meals; those that don’t, are like empty calories,” notes the author.
Relaxation is an activity that’s pleasant and undemanding. Control is choosing what you will do on vacation, being crew not a passenger. Mastery-experiences are engaging, interesting and require effort. They are often challenging, mentally absorbing and so are more rewarding when you do them well. In Bletchley Park during World War II, for example, chess was a popular pastime among code-breakers.
Mental detachment from all work issues is necessary to promote recovery. People who carry work smartphones during non-work hours, or who have to keep in touch with the office while they’re on vacation, have higher levels of stress and work-family conflict.
Work and rest and two sides of the same coin. Taking shorter but more frequent vacations every few months provides greater levels of recovery because it is integrated into the work routine, rather than the quite separate annual vacation. Recovery is active, not passive, and we must design it to get greater benefit.
Physical stamina is also as important for creative work as for manual labour. President Barack Obama maintained a strict fitness routine throughout his political career, with daily workouts seen as a key to surviving long campaigns and the rigors of governing.
The impact of sports on the careers of businesswomen may be even stronger. In 2014, four hundred female executives were surveyed about their athletic experiences. 97% of the executives who had “chief” in their titles, had played sports at some point in their lives, 52% had played sports in college, and 53% still played some sport.
We shouldn’t be surprised that people manage to be physically active and do world-class work. We should recognize though that they do world-class work because they are physically active.
“In this book, I’ve argued that we should treat work and rest as equals; that we should treat rest as a skill; that the best, most restorative kinds of rest are active; and that when practiced well, rest can make us more creative and productive.”
Taking rest seriously requires recognizing its importance, and boldly making space for rest in our daily lives.
I cannot recommend this book highly enough! It could be life-changing.
Readability Light ---+- Serious
Insights High +---- Low
Practical High -+--- Low

*Ian Mann of Gateways consults internationally on leadership and strategy and is the author of the recently released The Executive Update.

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Damian Andrew Baca
Really Great Read, This Book Changed Entire My Concept on Rest
Reviewed in the United States on June 23, 2022
Verified Purchase
From a young age your always told you need rest under the narrative that its meant for physical recovery. This Book opened up my mind to alternative ways of looking at rest.

Using the ideas from this book, I have been able to focus on the work that's most important to me and as a result I’ve got more done in that time without feeling guilty about rest

The chapters on active rest really changed the way I look at things and made me
realize that even when I do take rest I never really stop thinking about work

Grateful for the authors insight! New ideas are just flowing out of my rest.

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E-K. Daufin
Wonderful Book for Intellectual workers
Reviewed in the United States on August 15, 2017
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I haven't finished this book but I love it BC it helps one bolster oneself against the nasty cultural prejudice against writers, artists, and college full time faculty that we don't work long enough. ALL college tenure committees and administrators should be obligated to read it at least once a year. It is really giving me the strength and rationale to structure my life for optimal performance as an independent scholar and easing self criticism and regret about why I couldn't do more writing at a university with a grueling course, advisement and committee load and only ridicule for those who tried to make boundaries to do the rest/research necessary to do huskily writing much less anything else.

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Wally Bock
4 Stars if you do creative work and control your schedule, otherwise less
Reviewed in the United States on August 18, 2020
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If you do creative work and control your own schedule, you'll find lots of things to try Rest: Why You Get More Done When You Work Less by Alex Soojun-Kim Pang. If that’s not you, there are still good ideas here, but you won't be able to put many of them into practice. Without the ability to control your schedule, this will be an interesting read, but not a particularly helpful one.

The author thinks that rest (which he calls “deliberate rest”) is a skill. That means you can get better at it. And he's convinced that we should spend time thinking about how well we rest just like we do about how well we work. Here’s the money quote.

“Rest is not work’s adversary. Rest is work’s partner. They complement and complete each other.

Further, you cannot work well without resting well. Some of history’s most creative people, people whose achievements in art and science and literature are legendary, took rest very seriously. They found that in order to realize their ambitions, to do the kind of work they wanted to, they needed rest. The right kinds of rest would restore their energy while allowing their muse, that mysterious part of their minds that helps drive the creative process, to keep going.”

He opens the book with a chapter on the problem of rest and one on the science of rest. The science part deals mostly with what we’ve learned about the Default Mode Network in the last couple of decades.

After that, the book is divided into two parts. Part 1 is about stimulating creativity. Part 2 is about sustaining creativity.

Are you picking up a pattern here? The author concentrates on creativity and not any of the other things that make up work and life. If that’s why you bought the book, great. It's not so great if you didn't.

The chapters follow a similar pattern. First, the author gives you examples, lots of examples of people acting in ways that you might want to try. Most of them are “history’s most creative people.” Almost all of them controlled their own schedule.

There's some science, too. Most of the science consists of studies where college sophomores are lab rats or neat new technology scanned some brains. There is excellent discussion of recent brain science involving the Default Mode Network.

The through-line for the book is Graham Wallas's creativity cycle. Wallas described it in his 1926 book, The Art of Thought. The Wallas cycle is an excellent way to understand how creativity works for most people, most of the time.

There are four parts to the cycle. The first part is Preparation, the conscious intensive work you do on a problem or a project. The second stage is Incubation. There, you step back from the problem and do something else for a while. While you're doing that, you may get to the third stage, Illumination. Illumination is the sudden flash of insight when an answer or inspiration comes to you. The fourth part of the cycle is Verification. This is where you do the work of converting an insight into something usable. You won't find much about Verification in this book, but the other three phases of the cycle get lots of coverage.

Biggest Plus

You'll get lots of ideas here that you may want to try. Most of those ideas are about stimulating or sustaining creativity. If that's your goal, consider also purchasing Mason Currey's excellent book, Daily Rituals.

Biggest Negatives

This is a book for people who do creative work and control their schedules. If that's not you, you'll get some good ideas, but you might find another book more helpful.

The author doesn't make it easy for you to draw lessons out of this book. Consider it more as a collection of things you may want to try rather than a guidebook to being more creative or doing better work.

In a Nutshell

If you do creative work and control your schedule, you’ll get a lot from Rest: Why You Get More Done When You Work Less.

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Orlando
The book is great
Reviewed in Mexico on June 25, 2023
Verified Purchase
The book is great. The advice given is invaluable. However, I believe that the first chapters could be more succinct. The last chapters are much better.

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UK
Something different but insightful
Reviewed in India on October 3, 2021
Verified Purchase
Strongly recommend to buy. Very insightful and well written. No fluff Here. Except for th sabatical part, I am aligned on everything else.

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Dr. Claudia
You need all those examples to help prove to yourself 'rest' is valuable in my opinion!
Reviewed in Canada on June 25, 2018
Verified Purchase
I loved this book, I was introduced to is after hearing Pang on a "Masterclass" in the Calm app (worth checking out if you haven't). I personally found the many examples very helpful as I tend to avoid 'self help' given the preachy, un-researched, spiritual style they tend to be written in. As a woman of Science, Health, Neuroanatomy and Doctor of many patients who deal with these issues the many helpful examples of successful people who still chose to prioritize their "Rest" and the science/research behind it enforces the claims in the book. I have urged many of my patients to read the book, one chapter at a time, let the information 'sink in' then try to apply it - this is what I have personally done. Worth the read for sure!

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Luiz Fernando Rodrigues de Barros Correa
Excelente
Reviewed in Brazil on July 21, 2017
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Livro muito bem escrito e embasado. Leitura muito agradável. Nos faz pensar na nossa rotina atual e em como podemos produzir mais de uma forma mais criativa. Recomendo

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Rich Armstrong
Super good but far too many examples
Reviewed in the Netherlands on October 27, 2018
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4 stars because it was longer than it needed to be. There were too many examples. But the content was excellent and anyone who’s busy or working or just wants to be more creative and get more done should read this book

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Top reviews from the United States

There was a problem filtering reviews right now. Please try again later.

5.0 out of 5 stars If you feel or have ever felt burnt out, this book will help.

4.0 out of 5 stars Rest is a skill like singing or running that everyone basically knows how to ...

5.0 out of 5 stars Really Great Read, This Book Changed Entire My Concept on Rest

5.0 out of 5 stars Wonderful Book for Intellectual workers

3.0 out of 5 stars 4 Stars if you do creative work and control your schedule, otherwise less

Top reviews from other countries

5.0 out of 5 stars The book is great

5.0 out of 5 stars Something different but insightful

5.0 out of 5 stars You need all those examples to help prove to yourself 'rest' is valuable in my opinion!

5.0 out of 5 stars Excelente

4.0 out of 5 stars Super good but far too many examples

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If you feel or have ever felt burnt out, this book will help.

Rest is a skill like singing or running that everyone basically knows how to ...

Really Great Read, This Book Changed Entire My Concept on Rest

Wonderful Book for Intellectual workers

4 Stars if you do creative work and control your schedule, otherwise less

The book is great

Something different but insightful

You need all those examples to help prove to yourself 'rest' is valuable in my opinion!

Excelente

Super good but far too many examples