Secret #68: Secrets of Rest with Alex Soojung-Kim Pang

Rest is not the opposite of work. It is the partner that makes great work possible.
In this conversation, best-selling author and strategist Alex Soojung-Kim Pang (“Rest,” “Shorter,” “The Distraction Addiction”) shows how deliberate rest fuels deep focus, creativity, and sustainable excellence. We unpack why the most restorative rest is often active and how to design your day so work and recovery support each other.

What you’ll learn

How to practice deliberate rest so you recharge, not just “zone out”

Why micro breaks and movement boost productivity and creativity

Using the default mode network to unlock insights between work sprints

The role of hobbies, sport, and community in preventing burnout

Practical ways to set boundaries with tech, protect attention, and lower stress

How teams can build rest-positive cultures that improve performance

About our guest
Alex Soojung-Kim Pang is a researcher, consultant, and author who helps individuals and organizations work better by working less. His books include “Rest,” “Shorter,” and “The Distraction Addiction.”

Try this this week

Work in 90–120 minute focus blocks, followed by a 15–30 minute walk or light activity

Schedule one social or team break to build mattering and connection

Choose one evening or weekend hobby that pulls your mind away from work

Recommended episodes

Secret #56: Spirituality with Dr. Matthieu Villatte

Secret #51: New Thinking on Grief with Dr. Ray Owen

Secret #62: The Connection Paradox with James Cordova

If this episode helped you, subscribe, leave a review, and share it with a friend who could use better rest and better work.

#rest #deliberaterest #productivity #burnout #worklifebalance #focus #deepwork #defaultmodenetwork #wellbeing #alexsoojungkimpang

00:00 Introduction
01:57 Understanding Rest: Beyond Naps and Relaxation
03:38 The Active Nature of Rest
04:17 Rest as a Skill and Its Importance
05:39 Cultural and Economic Factors Affecting Rest
08:32 Deliberate Rest: Finding What Works for You
09:58 Daily Breaks and Their Benefits
13:47 Hobbies and Lifelong Interests
19:44 The Role of Community and Mastery in Rest
25:41 The Power of Micro Breaks
26:09 Mastery and Control in Hobbies
26:52 The Social Dimension of Rest
29:01 Burnout and the Sense of Mattering
31:55 Balancing Work and Rest for Longevity
36:04 The Challenge of Modern Distractions
40:00 Designing Environments for Focus
44:57 The Importance of Practicing Rest
45:28 Final Thoughts and Takeaways