Introduction
As a small or midsize business (SMB) owner, you’re no stranger to burnout. Between managing teams, chasing growth, and juggling endless tasks, rest often feels like a luxury you can’t afford. But what if we told you that rest isn’t just about sleeping more? Inspired by Dr. Saundra Dalton-Smith’s research and visualized in Justin Wright’s infographic, this blog breaks down the 7 Types of Rest that could transform how you recharge — and why neglecting them might be holding your business back.
Let’s dive in.
1. Physical Rest: Recover Your Body
Your body can’t outwork exhaustion.
Physical rest isn’t just sleep (though that’s critical!). It’s about giving your muscles, joints, and nervous system time to reset.
Try This:
- Schedule 10-minute stretch breaks between meetings.
- Swap late-night emails for a power nap.
- Use a standing desk to avoid “sitting fatigue.”
Why SMB Owners Need It:
Ignoring physical rest leads to chronic fatigue, which impacts decision-making and creativity — your business’s lifelines.
2. Mental Rest: Silence the Noise
Decision fatigue is real.
Your brain is your most valuable business tool. Mental rest clears the clutter so you can strategize, innovate, and lead effectively.
Try This:
- Block “no-meeting” hours to focus on deep work.
- Practice 5-minute mindfulness sessions (apps like Headspace work wonders).
- Turn off notifications after 6 PM.
Why SMB Owners Need It:
Constant mental overload leads to costly mistakes and stalled growth.
3. Sensory Rest: Escape the Overload
Your nervous system is begging for a break.
From screens to Slack pings, sensory overload is the silent productivity killer.
Try This:
- Designate a “tech-free” hour daily.
- Use noise-canceling headphones during focused work.
- Opt for natural light over harsh office lighting.
Why SMB Owners Need It:
Reducing sensory chaos sharpens focus and reduces stress-induced burnout.
4. Creative Rest: Reignite Your Spark
Innovation dies in a rut.
Creative rest isn’t laziness — it’s fuel for problem-solving and fresh ideas.
Try This:
- Take a walk outdoors to brainstorm.
- Dedicate 30 minutes weekly to inspiring content (podcasts, books, art).
- Redesign your workspace to inspire creativity.
Why SMB Owners Need It:
Stagnant creativity = stagnant revenue.
5. Emotional Rest: Drop the Mask
You can’t pour from an empty cup.
Leading a team while suppressing stress is exhausting. Emotional rest lets you recharge authentically.
Try This:
- Journal for 10 minutes daily to process stress.
- Delegate tasks that drain you (more on this later).
- Say “no” to energy-draining commitments.
Why SMB Owners Need It:
Bottled-up emotions erode leadership and team morale.
6. Social Rest: Protect Your Energy
Not all networking is productive.
Social rest means prioritizing relationships that refuel you — and stepping back from those that don’t.
Try This:
- Audit your network: Spend more time with mentors, less with complainers.
- Schedule “solo days” to recharge.
- Outsource networking tasks (like social media engagement).
Why SMB Owners Need It:
Toxic relationships waste time and energy better spent on growth.
7. Spiritual Rest: Reconnect with Purpose
Why did you start your business?
Spiritual rest grounds you in meaning, helping you lead with passion instead of pressure.
Try This:
- Start meetings with a gratitude practice.
- Volunteer or mentor others to reignite purpose.
- Reflect weekly on your business’s “bigger why.”
Why SMB Owners Need It:
Losing sight of purpose leads to burnout and disengagement.
Your Turn: Which Type of Rest Do You Need Most?
We’d love to hear from you!
- Comment below: Which of these 7 types resonates most? Are you neglecting physical rest, creative rest, or something else?
Download the full info graphic for quick reminders.
Struggling to Find Time to Rest? Let’s Fix That.
You didn’t start your business to drown in to-do lists. At Horizon Marketing, we help SMBs like yours:
- Automate marketing tasks (social media, email campaigns, ads) to free up hours weekly.
- Scale efficiently without hiring a full-time team.
- Focus on what matters — your business, your health, and your life.
Ready to reclaim your time?
To build a marketing plan that works while you rest.
Credit: This blog draws on the work of Dr. Saundra Dalton-Smith and Justin Wright’s infographic “7 Types of Rest.”