30 Days to Discovering the Rest You Really Need

Burnout doesn’t always look like total collapse — sometimes it shows up as constant brain fog, emotional exhaustion, or the quiet frustration of knowing sleep isn’t fixing anything. If you’ve ever felt tired even after resting, you’re not alone.

In my recent webinar, Beyond Burnout: Why Rest Is Not One-Size-Fits-All, we explored the seven types of rest and how each one plays a crucial role in true recovery. To help you go deeper, I’ve created this 30-day journal challenge designed to help you tune into your real rest needs, identify what’s missing, and start healing from the inside out.

Grab a notebook or open your favorite notes app — and let’s begin the journey back to a more rested, restored you.

✍️ 30 Days of Rest Recovery Journal Prompts

Week 1: Awareness – What Does Rest Mean to Me?

1. What does the word “rest” mean to me right now?

2. When was the last time I felt truly rested? What made it so restorative?

3. What kinds of rest come easiest to me? Which are the hardest?

4. How has my upbringing or work culture shaped my beliefs about rest?

5. Do I feel guilty when I rest? If yes, why?

6. What signs does my body give me when I’m burned out or overstimulated?

7. Where in my life do I feel the most mentally or emotionally drained?

Week 2: Exploring the 7 Types of Rest

8. How am I currently meeting my physical rest needs? Where am I neglecting them?

9. What is causing the most mental clutter in my life right now?

10. How do screens, noise, or visual overload affect me throughout the day (sensory rest)?

11. What activities spark my imagination or inspire me (creative rest)?

12. When and where do I feel emotionally safe enough to be fully myself (emotional rest)?

13. Who in my life gives me energy? Who drains it? How can I create better social rest?

14. What gives my life meaning? How often do I connect to that sense of purpose (spiritual rest)?

Week 3: Reflection and Patterns

15. Which type of rest do I need most right now? Why?

16. What rest habits have I tried before that didn’t work? Why didn’t they?

17. What boundaries could help me protect my rest — at work, at home, or online?

18. When I feel unrested, what do I typically do? Does it help or hurt?

19. Where in my daily routine could I build in a pause, no matter how small?

20. What role does isolation play in how drained or fulfilled I feel?

21. How do politics, news, or systemic instability affect my nervous system?

Week 4: Integration and Action

22. If I had one hour completely to myself today, how would I intentionally use it to rest?

23. How would I design a perfect rest day that reflects my personality and current needs?

24. What’s one thing I can let go of this week to create space for restoration?

25. Who could I ask for support in creating more room for rest in my life?

26. What does productive rest look like for me? (i.e., rest that actually restores)

27. What rituals or practices could help me transition from “work mode” to “rest mode”?

28. What can I learn from the days I feel most restored?

29. How has my understanding of rest changed since Day 1 of this journey?

30. What promise can I make to myself today about how I will prioritize rest moving forward?

💡 Your Next Step

If these prompts resonated with you, I invite you to take it one step further — don’t just journal, start paying attention to how your body, mind, and spirit respond.

💬 I’d love to hear about your reflections, insights, or even challenges as you go through the 30 days.

📩 You can email me directly coachashley.hinson@gmail.com or connect with me on Instagram [@ashley_nichole_hinson] and let me know which type of rest you’re discovering you need most.

You’re not alone in this journey — and rest is not a reward, it’s your right.

🌀 Ready to go deeper? Keep an eye out for my upcoming workshop on rest and burnout recovery — or join my mailing list so you don’t miss the announcement.