The Rhythm of Renewal

In a culture that prizes pushing through, many of us have been taught to override the very signals that are trying to keep us well. Fatigue? Grab another coffee. Mental fog? Work harder. But what if your body has its own natural rhythm? And what if honoring that rhythm could actually help you feel more energized, focused, and alive?

It turns out, that rhythm exists. It’s called the ultradian rhythm, and it’s your body’s quiet way of whispering, “It’s time to rest.”

What Are Ultradian Rhythms?

Ultradian rhythms are natural cycles your body moves through every 90 to 120 minutes. During each cycle, your brain and body shift between high and low alertness. After about 90 minutes of focus, your energy naturally dips. This is not a flaw; it’s biology. It’s your inner system asking for a short pause before the next wave of clarity and flow.

When we ignore this signal and push through, we often end up scattered, exhausted, or reactive. But when we listen - when we build in short, intentional - we replenish our energy and work with the flow of life, not against it.

Why Rest Matters More Than Ever

Here’s what happens when we give ourselves permission to rest every 90–120 minutes:

• We Think More Clearly

  Our minds aren’t meant to focus nonstop. Taking even 10–20 minutes to step away allows our brains to reset. We return to tasks with sharper focus and fewer mistakes.

• We Feel More Grounded

  Rest helps regulate our nervous systems, easing us out of chronic fight-or-flight mode. Over time, that contributes to lower stress, better sleep, and deeper resilience.

• We Get Creative Again

  Ever notice your best ideas show up in the shower, on a walk, or while doing something relaxing? Rest activates the brain’s creative center. Insight flows when we stop trying to force it.

• We Learn to Listen to Ourselves

  Following your body’s rhythms builds self-trust. It’s a practice of listening inward, of respecting your own capacity and limits without guilt.

How to Rest in a Rhythm

Start by working in 90-minute focused blocks. When your body cues you to take a break (that little dip in energy, the urge to snack or scroll or stretch), honor it. Give yourself a real pause—something that replenishes you, not distracts you.

A few nourishing break ideas:

• Breathe deeply with your eyes closed

• Sip water while looking out a window

• Stretch or take a gentle walk

• Listen to calming music or silence

• Lie down with your hand on your heart

Let the break be simple. Let it be enough.

A Gentle Reminder

Rest isn’t a reward for finishing your to-do list. It’s part of the sacred rhythm that keeps you healthy, creative, and whole.

You don’t have to earn your rest. You just have to remember you’re human.