“Rest when you need to, but never quit.” – John Wooden
Happy Friday, Brew Nation!
What is rest? On the surface, it seems like a simple question. It’s the opposite of work, right? The dictionary defines it as a cessation of activity to replenish energy. But for leaders, it’s not that simple. Rest is one of the most powerful and misunderstood concepts in our lives, and in our culture, it is almost a lost art.
What keeps us from it? For most of us, it’s a perceived need to be doing something all of the time. It’s a feeling of guilt that we’re falling behind if we aren’t constantly moving. We wear busyness as a badge of honor, and the very thought of a day off can feel like a weakness.
I’ve learned that true rest isn’t found in a week-long vacation or a lazy Sunday afternoon. It’s found in three simple, yet profound, disciplines: Sleep, Sabbath, and Solitude. The three S’s of rest. They may seem old-fashioned, but they are vital for sustained, uncommon growth.
Sleep: The Foundation of Your Energy
The feeling of waking up tired is a powerful red flag that something is wrong. For years, this was my reality. I woke up tired all the time because I didn’t have a consistent routine. I’d hit the snooze button repeatedly, trying to squeeze out a few more minutes of rest, but all it really did was start my day with a feeling of defeat. I knew something had to change.
I started by implementing a few simple rules, which I call the 3-2-1 method:
- 3 hours before bed: Try not to eat.
- 2 hours before bed: No work.
- 1 hour before bed: No blue light (that means putting the phone away).
I added other healthy habits like drinking decaf tea, practicing box breathing, and reading a physical book. My wife and I even started a devotion to close out our day together. We also now go to bed and wake up at the same time every day, without hitting the snooze button.
But I’ve also learned that some of our barriers to rest are not just behavioral—they can be biological. I worked with a company called OwnIt and had some cellular testing done. Based on my deficiencies, they created a personal supplement to fill in the gaps. The results have been amazing. Since starting with OwnIt over a year ago, my resting heart rate is down 15%, and my Heart Rate Variability (HRV) has doubled. It’s a testament to the power of a holistic approach to rest.
Sabbath: The Courage to Cease
Our culture makes this one of the most challenging forms of rest. We feel guilty for taking a day off. As Justin Earley notes in his book, The Common Rule, “In professional careers, the very idea of taking a day off is at best quaint and at worst scandalous.”
This is a concept that I find challenging as well. The way I try to achieve this rest is by utilizing Sunday to serve at church, and then I intentionally “Sabbath” in the afternoon, which often includes that much-needed nap! My rule for naps is simple: 20 minutes, and I wake up feeling refreshed. It’s a small act of defiance against the badge of busyness.
The idea of the Sabbath is a biblical principle: Exodus 20:8 says, “Remember the Sabbath day, to keep it holy.” It’s a reminder that we are not the masters of our own universe; we are not made to work without ceasing. Observing a Sabbath is an act of trust in God’s provision and a declaration that our identity is not found in our work.
Solitude: Finding a Safe Space to Think
This is perhaps the most difficult form of rest for leaders, and the one we need the most. Even when I schedule time for solitude, it’s difficult to shut off my mind. The thoughts of things needing to be done, things I’ve forgotten, and the awareness that when trying to spend time in solitude and in relationship with God, it is the evil one who doesn’t want that to happen.
But solitude is non-negotiable for a leader’s soul. It’s where you find the space to think, to reflect, and to hear from God. It’s where you fill your cup so you can pour into others. Matthew 14:23 says, “And after he had dismissed the crowds, he went up on the mountain by himself to pray. When evening came, he was there alone.” If Jesus, the Son of God, needed to retreat to solitude to find rest and clarity, how much more do we?
You can start by simply scheduling 15 minutes a day, away from your phone, to just sit and be. To breathe. To listen. It is in the quiet moments that a leader’s true strength is forged.
- Quote of the Week
“You cannot continually pour out from an empty cup. Your greatest tool for growth isn’t more work, but the discipline to stop and sharpen the saw, renewing your mind, body, and spirit so you can pour into others.” — Coach John Gallagher
Being effective as a leader means consistently choosing discipline over distraction. It’s about deeply reflecting on what’s working, humbly learning from what hasn’t, and courageously course-correcting in relentless pursuit of uncommon growth. Leaders don’t just drift into success—they evaluate, decide, and act. At Growing Champions, we equip leaders with the precise tools and vision to do just that—because real leadership is about consistent, deliberate alignment between your values, your habits, and your desired outcomes.
What’s a leadership lesson you’ve learned in an unexpected place?
Email me at coachjohngallagher@gmail.com with the subject line “OwnIt” and share your story. I’m excited to read all your messages!
What you need to do:
Your Call to Action: Take Ownership of Your Rest
The biggest barrier to growth is the one we allow ourselves to build. It’s time to take ownership of your personal and professional development by mastering the art of rest.
Do you want to become a Champion of rest? Are you ready to stop wearing busyness as a badge of honor and start living with intention? This week, pick one of the three S’s—Sleep, Sabbath, or Solitude—and commit to taking one intentional step to improve it.
If you’re interested in learning about the scientific approach to rest and optimizing your personal health, I’ve been working with OwnIt for over a year and have seen incredible results. I can have a link set up for you to get a free call with them to learn more. And, full transparency, this is an affiliate link, and I may be compensated if you sign up with OwnIt.
You’ve got the time. You’ve got the tools. Now it’s time to make this year your most intentional, inspiring, and uncommon year yet.
It’s an honor to be your trusted Friday Coffee Guy. Each week, I bring what I’m learning and living in the trenches of leadership. If this edition challenged or encouraged you, share it with someone who leads, stays faithful, or learns alongside you, then click subscribe. Let’s grow Brew Nation together!
Until next time—stay focused, stay faithful, and keep growing, Champions!
P.S. Want to share your story of courage and grace on The Uncommon Leader Podcast? Email me and let’s connect!
