In a non-stop newscycle, rest can feel like a luxury — but performance research tells a different story. Venelize de Lange from media update explores why journalists who prioritise rest often produce their best work.
In an industry built on deadlines, relentless updates and 24 / 7 connectivity, the idea of resting more runs counter to the norm.
Yet, a landmark study by Harvard Business argues that sustained high performance isn't about pushing harder — it's about learning what world-class athletes already know: mind, body and spirit must recover as much as they exert.
Drawing lessons from professional sports, the authors note that top performers sustain their focus and precision by weaving recovery into their routines through short breaks and deliberate restorative rituals.
For journalists, this offers key insight into their own high stress environments. Burnout, fatigue and mental overload have become chronic occupational hazards, which is why it's important to remember that periods of rest are not a form of indulgence, but essential for maintaining mental clarity and creative stamina.
So, how can journalists apply this in practice?
1. Schedule Micro Breaks. Move away from your desk between assignments or interviews. Even short pauses, like stretching or stepping outside for a two-minute screen-free moment, help restore focus and reduce cognitive fatigue.
2. Protect Extended Downtime. Plan time off between major stories or news cycles, then use that time to recharge and reflect. Reserve these breaks as part of editorial workflows, as structured rest keeps reporting sharp and storytelling fresh.
3. View Recovery as a Professional Discipline. Rest does not equate to laziness. Instead, it's training. Since recovery is a critical component of sustainable high performance, you should treat rest as a performance strategy. A rested journalist thinks clearer, writes faster and connects deeper.
In a profession defined by urgency, true endurance lies in knowing when to pause. The best stories are written in moments of curiosity and restored focus. Therefore, giving yourself time to breathe might just be the most productive deadline you'll ever meet.
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