Making the Case for Recovery at Work

Recovery at work is a pause. Where the mind can slow down. When we don’t feed ourselves more anxiety, fear, frustration. Where we don’t distract ourselves with more noise (like social media, news, alerts).

I now have a whiteboard. And I am putting it to good use to write down my daily capacity scores on it. Here’s what I am scoring myself on:

- Physical
- Mental
- Emotional

All three are 7 today, out of 10. The best score this week! And I must say I have been very productive week! 

At the time of writing this, I am also sensing a dip in energy, like a nap right now would be great. I am also tending towards coffee. One can easily see that there is a definite dip right now. It helps that I don’t have a call or a meeting or a pressing task right now.

What If there were a pressing task that needed my full attention?

I would do it, and when it is done, I’d take a coffee break. And try and enjoy it. Sitting outside, looking at the trees, waiting for rain, spotting a bird or two. Or chatting with a colleague who is also free. Not be on the phone, if possible. 

Just spend a few minutes, enjoying the smells and taste and laughter.

Sure, I also have days that are relentless, with back-to-back meetings or crises. Then I have the luxury of going home and doing nothing. Not many of us have that, I know. But can we ask for help?

We understand recovery when the doctor says it when you’ve fallen sick. We understand recovery when the gym trainer or the physiotherapist says it. When you have pushed and pulled for too long, your body needs to recover.

Then why is work any different? Isn’t that a valid question?

One could also ask, “Isn’t that why fell sick in the first place?” Another valid question.

One can also say, “My work is high pressure or my manager is toxic or the culture sucks…!” 

What’s the common thing in all this?

You. You are bearing the brunt of it. 

So the onus of building recovery in your routine is on you, not on your boss, workplace, HR or even the doctor.

“I don’t have time.” 
“That’s very selfish for someone who has to look after a family!”
“It’s not practical!”

Well, it’s either you choosing recovery, or life choosing one or more of these for you: the doctor’s bill, rising frustration at work, venting out at home, addictive coping mechanisms (doomscrolling included!)…you get the gist.
 

Recovery is every day!

Most of us have got conditioned to think that vacation is when we will recover. After a strenuous few months/years at work, we will be at a beach or a mountain, sipping a beverage, reading a book and relaxing. 15 days of vacation after a year of hard work and multiple home and social responsibilities.

We need to see recovery in a more pressing, immediate way. 

- It is today, not later in the year when the kids have holidays. 
- It’s today, not the long weekend next month.
- It’s today, not even this weekend.

“But I have my tea/coffee breaks! Define recovery!”

Recovery at work is a pause. Where the mind can slow down. When we don’t feed ourselves more anxiety, fear, frustration. Where we don’t distract ourselves with more noise (like social media, news, alerts).

- Anything that keeps you fixated on the problem at hand is not helping you recover.
- Anything that speeds up the mind and contributes to uncomfortable sensations in the body, is not recovery.
- Complaining is not recovery. But a limited time of venting to a trusted person can help.
- Giving in to addictions is not recovery.

What qualifies as recovery then?
- Slowing down your breath is recovery. Any type of breathwork is recovery.
- Going for a brisk walk or a slow walk is recovery, as long as your mind is not picking up things to get angry or anxious about. (“Hey, stupid cyclist!”). Walk, stretch, move…it’s recovery.
- Taking a nap is recovery.
- Spending some time in nature. Even if it’s one tree that you can see from the window.
- Eating a snack mindfully, enjoying every bite, is recovery.
- Speaking to an uplifting person is recovery; their energy will help.
- Spending a few minutes in total gratitude is recovery.
- Writing a heartfelt thank you note to a friend or colleague is recovery.
- Listening to music that uplifts is recovery.
- Any creative activity that slows down the mind is recovery: a bit of painting, some writing, conceptualizing a funny reel that is not for work.
- Having an actual conversation with a person (not texting or ChatGPT) and feeling connected to them…is recovery.
- Anything that brings you joy (remember joy is not the same as relief).

That’s a list you can start with, and I bet you will come up with your own.

As you are reading this, I hope you can sense a slowing down, a pause entering your being. 

Take that as a signal to pause right now and allow the body’s intelligence to guide you. Not the mind telling you what you should do next. But listen to your body telling you what it needs: perhaps a nap, or some fruit, or a run. 

Take that as your recovery action. If you can, do it now. If not, plan for it later today…10 minutes. Come on, you have 10 minutes.

Repeat tomorrow. And the day after.

We owe this to ourselves so we can be better professionals and human beings. 

At Aligned Way of Work, we believe that Recovery is one of the pillars of Sustainable Performance. Learn More.