Happy July Sis!

As we step into a new month—and head into a holiday weekend—I want to invite you to do something radical: rest on purpose.

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Not because you finally earned it. But because your well-being is reason enough.
Today, I’m giving myself permission to do just that…

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I gave myself permission to rest. On purpose.

Not because I was exhausted. Not because I had nothing to do.

But because I finally understand that rest is not the reward.

It’s the requirement.

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I used to believe I could function just fine on 5 or 6 hours of sleep. I thought my body would catch up later—when things slowed down or when life wasn’t so full.

But now I know better.

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​Studies show women actually need more sleep than men because of the cognitive and emotional multitasking we do all day long.

In fact, researchers at Duke found that women suffer greater effects from sleep deprivation—and require deeper, more varied recovery.

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So today, I’m not just resting. I’m being intentional about what kind of rest I need.

I’m creating a rest menu—something I come back to anytime I’m feeling drained, overwhelmed, or just ready to return to myself.

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The 7 Types of Rest (and how to practice them quickly)

Because rest doesn’t have to be complicated or time-consuming.

Sometimes it only takes five minutes or less of being still on purpose.

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1. Physical Rest- Rest that gives your body relief—either passively or through gentle movement.

• 1 hour: Take a nap or go to bed early.
• 10 minutes: Do a stretching routine.
• 5 minutes: Lay flat on the floor and breathe.

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2. Mental Rest- Rest that gives your brain a break from decision-making and processing.

• 1 hour: Journal or read something non-work-related.
• 10 minutes: Listen to calming music without multitasking.
• 5 minutes: Close your eyes and breathe deeply—no screens, no stimulation.
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3. Sensory Rest- Rest from distractions (lights, screens and noise).

• 1 hour: Take a walk in nature without your phone.
• 10 minutes: Put your phone on Do Not Disturb and sit in silence.
• 5 minutes: Stare out the window and let your eyes rest.
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4. Emotional Rest- Rest that allows you to express and release emotions without judgment.

• 1 hour: Have an honest convo with someone safe.
• 10 minutes: Write what you’re really feeling (no censoring).
• 5 minutes: Say out loud, “I feel overwhelmed, and that’s okay.”
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5. Social Rest- Rest from people who drain you—and time with those who pour into you.

• 1 hour: Hang with a friend or family member who gets you.
• 10 minutes: Send a voice note to someone you love.
• 5 minutes: Say no to a text or invite that you don’t have capacity for.

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6. Creative Rest- Rest that reconnects you with inspiration, beauty, and wonder.

• 1 hour: Paint, play music, or visit a museum.
• 10 minutes: Watch the clouds or sunset with no agenda.
• 5 minutes: Scroll your Pinterest board just for fun—not strategy.
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7. Spiritual Rest- Rest that reconnects you to something greater than yourself.

• 1 hour: Attend a spiritual service or create you’re own spiritual routine.
• 10 minutes: Meditate or pray.
• 5 minutes: Stand barefoot outside and breathe in gratitude.

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My “Rest Menu” Today

• Went to bed early + prioritized 8 hours of sleep (Physical)
• Slow morning with meditation + stretching (Emotional)
• Unplugged reading time this morning (Mental)
• Intentional lunch and time with my husband and parents (Social)
• Taking in nature + doing art with my niece (Creative)
• Walking barefoot at the vineyard + practicing gratitude (Spiritual)
• Screen-free dog walk later this afternoon (Sensory)

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I’ve been feeling a little overwhelmed lately—and I realized it’s because I’ve been focused on the gap, not the gain.

How far I still have to go… instead of how far I’ve already come.

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Rest is helping me re-center.

Not just to recover—but to remember.

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So here’s your reflection for today:

✨ What type of rest do you need most right now?

✨ And how can you in courage at least 5 minutes today?

Hit REPLY and let me know!​
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You don’t have to earn your rest.

But you do have to choose it.

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With softness,

Nikia

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P.S. Are we friends yet?

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