The Anatomy of a RAFT Day
As a burnout and accountability coach specializing in supporting neurodivergent individuals, I emphasize that rest is not a luxury but a vital necessity for our physical, mental, and emotional well-being. Today, we'll explore why rest is so crucial, the breakdown of a RAFT in the AOC formula, how to shed the guilt with resting, and practical steps to incorporate restful moments into your daily life.
Why Rest Matters:
Recharge Your Batteries: Think of yourself as a smartphone - you can't keep going on a low battery. Rest allows your mind and body to recharge, helping you function at your best.
Mental Health: Rest is essential for maintaining good mental health. It reduces stress, anxiety, and depression while improving focus and cognitive abilities.
Physical Well-being: Quality sleep and regular breaks promote physical health, boost the immune system, and aid in muscle recovery.
Creativity and Problem Solving: Resting can lead to breakthroughs. When you give your mind time to wander, you're more likely to find creative solutions to problems.
RAFT is an acronym for reflection, assessing your progress, asking yourself how you're feeling, and thinking about your next steps. RAFT days are rest and reflection days, allowing your body and mind to evaluate where you are currently in your goal progression. Regular RAFTing is the highlight of burnout prevention, allowing you to recuperate without guilt.
Let’s break down each category for a deeper understanding behind the RAFT:
Reflection— A healthy practice while working toward a specific goal or recovering from burnout is to give yourself opportunities for reflection. Are you happy with the progress you’re making? If not, what is keeping you from feeling this way? Allow yourself to reflect.
Assess your progress— Taking a more analytical approach, assessing your progress can give you the chance to review your measures you’ve implemented to see if you’re still on track. Are you making the progress you expected? If not, why not? Perhaps an adjustment needs to be made.
How are you feeling?— Many times we can be making progress toward a goal, but we aren’t feeling very connected to it. Has something happened to make you feel this way? Is your goal in alignment with your values? Dig deeper into these feelings.
Think about your next steps— Now that you’ve been able to work through the RAFT, your final step is to visualize your next step moving forward. What will you do tomorrow or the next day? What about the following week? Setting these intentions will alleviate some of the stress that can come about.
Now, RAFTing, in practice, can look very different depending on what your goal is! A while back, Wendy emailed me about how she is actively working on her Yoga certification, so what an outside person may see as someone doing yoga regularly and relaxing is work for her. So, her RAFTing consists of going for walks with her dog, journaling, and spending time with her partner. Absolutely nothing with yoga! She also uses her RAFTs to check on her progress toward her certification.
Just like the ROMP, it’s important to remember the rule of three: no more than three full RAFTs in a row. This keeps you from losing your momentum in the work toward your goal.
Our “hustle culture” society has pounded into us that resting equals laziness, and we should feel guilty for even wanting to rest. Let me tell you right now that RESTING is probably the MOST PRODUCTIVE thing you can do as a human. Here are some ways to dissolve that guilt:
Reframe Your Perspective: Instead of viewing rest as laziness, consider it an investment in your overall well-being and productivity.
Set Boundaries: Establish clear boundaries with work and personal commitments. Communicate your need for rest with those around you.
Challenge Societal Expectations: Understand that society's hustle culture doesn't align with everyone's needs. It's okay to prioritize rest over constant productivity.
Mindfulness Practice: Regularly practice mindfulness to reduce anxious thoughts during your rest periods.
Lastly, all the things discussed in this blog post would be impossible if we didn’t take a practical approach to incorporating rest into our daily lives. I’m not saying we need to be lounging on the beach in Cancun to achieve optimal “rest” (although that would be nice occasionally!), but rather weave rest into our day to feed our brains and bodies with restorative moments. Here’s a few suggestions on how to do that:
Scheduled Breaks: Plan regular breaks throughout your day, even if they're short. Use them to stretch, meditate, or simply breathe deeply.
Power of Naps: A short nap can rejuvenate your mind. Aim for 20-30 minutes to avoid grogginess.
Bedtime Routine: Develop a calming bedtime routine to ensure restful sleep. Take time to wind down and create a soothing atmosphere.
Mindful Activities: Participate in activities that relax you, such as reading, listening to music, or engaging in your special interest.
Social Support: Connect with friends or support groups who understand the importance of rest. Share your experiences and encourage each other. The Accountable Otters Club is here for you.
Professional Help: Seek guidance from a therapist or counselor specializing in neurodiversity and burnout if you find it challenging to manage guilt or stress.
Remember that you're not alone on this journey. By embracing RAFT days, making adjustments, and implementing a few of these strategies, you can better navigate the challenges of burnout, supporting your unique neurodivergent journey.
Rest is the secret weapon that empowers us to thrive, regardless of our neurodivergent experiences. Let it be your guiding light towards a healthier, more balanced life.
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