If you work out regularly or train for an athletic event, you probably already know that a rest day is an important component of your program to avoid injuries. However, you may not have heard that your brain also needs down time. Giving your brain a break improves productivity, helps integrate learning and can reduce stress.

I’ve listed some best practices to give your brain the rest it needs, below. For more information, see the article from Scientific American: “Why Your Brain Needs More Downtime”

• Sleep 7 to 8 hours on a regular basis

• Do your most challenging tasks in the morning

• Take small breaks throughout the day

• Spend more time outside

• Practice mindfulness or other meditative activity 10 to 20 minutes daily (It’s more important to do something daily, even if it’s less than 10 minutes, than to spend a longer amount of time intermittently.)

• Take 10-minute naps

• Use all your vacation days