The science behind rest: Why leaders need to switch off

We all know we should rest and step away from the demands of work – especially for an extended time during the summer vacation. We know it’s good for us to slow down and be more fully present with family and friends. But when work is so all absorbing and the stakes, expectations and responsibility are high, it’s hard to really switch off.  

So, we thought it would be fun to look at some of the science behind why it’s a good idea not just for you and your family, but your brain and your business.  

At Five&Co. we advocate that to truly thrive as a person, a team and a business you need to balance doing well, with feeling well if you are going to sustain and grow your impact. 

When we completely switch off from work and engage in rest or something entirely different—like walking in nature, reading fiction, or doing a creative hobby—the brain enters a profoundly regenerative state. Here’s what happens neurologically and psychologically: 

1. Activation of the Default Mode Network (DMN)* 

When you’re not focused on a task, the DMN lights up. This network is linked to: 

• Introspection and self-reflection 

• Memory consolidation 

• Creative problem-solving 

• Perspective-taking and empathy 

Switching off allows your brain to integrate experiences, form connections between ideas, and make sense of complex challenges—often leading to those “aha” moments. 

2. Stress hormone reduction 

Cortisol, the primary stress hormone, drops during deep rest. This reduces mental fatigue, improves emotional regulation, and helps prevent burnout. 

3. Neuroplasticity and creativity 

When the brain isn’t under pressure, it becomes more flexible. Rest and novel activities (like travel or learning a new skill) stimulate new neural pathways, which enhances creative thinking and adaptability—both crucial for innovation. 

4. Improved function 

Rest improves attention span, working memory, and decision-making by allowing the prefrontal cortex (the brain’s “executive hub”) to recover from overload. 

5. Increased empathy and emotional intelligence** 

Time away from work demands gives the brain space to recalibrate socially and emotionally. This enhances our ability to connect with others and lead with empathy. 

Of course, how we rest will look different for all of us. How well do you know yourself and what good rest looks like for you? The more responsibility you carry, the more imperative it is that you know how and when to rest.  

As you reflect on personalising rest, think about: 

• What’s the right balance between company and solitude that make you feel reconnected with yourself and others?  

• What the right balance between activity and resting that recharges you?  

• What’s the right balance between physical and cerebral activity that helps you think differently?  

If you’re a senior leader and you need to get better at rest, get in touch and let’s chat. We love helping leaders learn how to thrive.  

So, the science tells us that stepping away—truly resting—is a habit that directly enhances the quality of our thinking, creativity, empathy, and leadership. 

Rest is strategic; it will help you reset, reimagine, and lead with renewed purpose. Your brain—and your people—will thank you. 

* (Raichle et al., 2001) 

** Meyer ML, Davachi L, Ochsner KN, Lieberman MD. Evidence That Default Network Connectivity During Rest Consolidates Social Information. Cereb Cortex. 2019 May 1;29(5):1910-1920. doi: 10.1093/cercor/bhy071. PMID: 29668862.