Rhythms of Rest 2: Why You Need a Weekly “Holiday”

Kent Murawski

Practicing a weekly day of rest can recalibrate your soul and save you from a life of busyness and burnout.

Beyond a shadow of a doubt, a consistent, defined, uncompromised weekly day of rest has been one of the keys to helping me develop a sustainable pace of life, be highly productive, and enjoy life in a deeper and more meaningful way.

In my last post, I took a deep dive into helping you establish a daily Rhythm of Rest. This time, I want to help you establish a weekly Rhythm of Rest.

“Like Butter Scraped Over Too Much Bread”

After sixty years of possessing the “One Ring” – an evil ring crafted by Sauron the deceiver meant to control all others – the hobbit named Bilbo Baggins described himself this way:

“I feel thin, sort of stretched, like butter scraped over too much bread.”

Have you ever felt like Bilbo?

Bilbo goes on to say that he is in need of a “very long holiday” (vacation).

May I suggest we all need a weekly “holiday?”

A Weekly Holiday

Whether or not you’re a person of faith, a weekly day of rest is absolutely crucial to developing a healthy and sustainable pace and rhythm in life. The word “Sabbath” is a Jewish word that simply means to rest, to cease, to stop. The Jewish people had 39 major categories with hundreds of subcategories of things they couldn’t do on the Sabbath. Some of those the things included now are:

  • Opening an umbrella or unfolding a screen
  • Switching off an electric light (extinguishing a fire)
  • Tearing through lettering on a package (erasing)
  • Applying makeup (dyeing)
  • Making a bouquet of flowers (making a sheaf)[1]

Rabbi’s even went so far as to recommend a person should avoid “long strides and rushing about” to separate from the pace of walking on hurried weekdays. Anything that involved productivity was off-limits.

As you can see, practicing Jewish people take the Sabbath very seriously. I’m not proposing we adopt the same list of rules, but maybe there is more to the story than just rules and regulations?

The Kingpin

Author Ruth Haley Barton calls Sabbath-keeping the “Kingpin” of a life lived in sync “with the rhythms that God himself built into our world.” It’s more than just a day of rest; it is a way of ordering one’s entire life around a pattern of working six days and then resting on the seventh.”

If you want to take a deeper dive into that side of things, you can check out my book Rest Assured: Seven Days to Stillness, Sanity, and the Sabbath You Need.

Sabbath, My Saving Grace

Because my tendency is workaholism, I can honestly say without a defined and consistent day of rest, I may have destroyed my life long ago. Sabbath has saved me more than once from crashing and burning. If it weren’t for Sabbath, I’m convinced I may not be married and wouldn’t have survived twenty years of ministry. It has become a cherished weekly rhythm that I greatly anticipate, and I rarely compromise it for anything. On the occasion that I need to work on my set day of rest, I make sure I define a different day that week instead. And if I can’t do that, I try to build two half-days of rest into my schedule.

Crafting Your Day of Rest

When it comes to a weekly day of rest, it should be restful and life-giving. Nothing is off-limits except things that put you into productivity mode as it relates to your work or business. It’s also best to avoid things that are stressful like difficult conversations, bills, running errands, or housework.

Rather focus on things that bring you life and joy. For some that could mean long walks, time with family, afternoon naps, or reading a good book by the fire. For others it could be a family dinner or dinner with friends, worshiping with your faith community, or slow sex with your spouse.

My family starts preparing for Sabbath on Thursday evening or Friday afternoon by doing all our chores so we don’t have to worry about them on Saturday. We order food or get some pizzas to throw in the oven so Gina doesn’t have to cook. Then we have a family night. We watch a movie or a few episodes of a television show. Sometimes we play a game or go get ice cream.

While most of the family sleeps in on Saturday, I get up somewhat early (but not too early) because I like to get some quiet reading time. I read things I don’t normally get a chance to read during the week – a good article or a book I’ve been wanting to dive into. Then I go work out or take a run before most of the family is up and around.

Later in the morning, the kids do their media time while Gina and I have our weekly “appointment.” That’s our code word for sex. I suggest couples make a goal of having sex at least once per week. If you want to read more about some marriage stuff that has helped us get past anniversary number 20, you can read that here. In Jewish tradition, married couples get rabbinical brownie points for having sex on the Sabbath. Now that’s my kind of religion!

Often, we spend time as a family going to the park, playing some video games, or working on a project around the house. For me, that doesn’t feel like work. I do enjoyable but demanding mental work all week – writing, speaking, thinking, and meeting with people – so working with my hands is actually a break. It pulls me away from the intangible work of leadership and allows me to see the result of what I’m doing. I’m not a very good carpenter, but I like to putter around in the garage (yes that’s a thing) and get out some power tools (grunt).

Afternoons usually involve my wife taking some time for herself, me taking a power nap, and the kids doing something they enjoy as well.

Lightning Round

When should you take your day of rest? The short answer is whenever it works best! We do ours from Friday at 5 PM to Saturday at 5 PM. Because I’m a pastor, Sundays – while enjoyable – aren’t necessarily restful!

How should I do my day of rest? Again, focus on things that are life-giving and joyful, that aren’t a part of your normal routine. Try making a list of the things that bring you joy. Talk it over with your family and brainstorm some ideas. Try some things and see how they make you feel. In her article, Rhythms of Work and Rest, Ruth Haley Barton says Sabbath is for three things:

  • Resting your body
  • Replenishing your spirit
  • Restoring your soul

What if I don’t have time to take a whole day of rest? Try starting with a half-day. Then deliberately work to eliminate enough so you can take a whole day. If your current job or pace of life doesn’t allow you at least one day of rest, you may seriously need to think about finding a new job or drastically eliminating some things – if you want to a sustainable and healthy pace of life that is.

Do’s and Don’ts for on Your Day of Rest:

Don’t run errands. Do take a nap.
Don’t talk about contentious issues if you can avoid it. Do focus on the things you like and appreciate about each other.
Don’t check email or surf the web. Do read a good book you enjoy.
Don’t watch the news. Do listen to some good music.
Don’t go to the mall. Do take a hike or a walk.
Don’t be alone all day. Do spend some quality time with your spouse, children, or a friend.

You get the idea. Now go try it!

What is ONE step you can take today to implement a day of rest or make your current day of rest more restful?

Missed One?

Check out the other posts in the series:

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3 Ways to Master Summer Without Burning Out

By Kent Murawski • July 28, 2025
When was the last time you ended a summer feeling more energized than when it started? ​​Summer brings changes for many of us—minimizing our motivation to work, disrupting work routines, and altering schedules. With summertime often comes a desire to slow down, and yet, we're not always sure how to do that. This week is my last new post for a little while (though I may resend some popular posts from the 2024-2025 season). I’m pressing pause to create space and pour my energy into finishing my new book. But stay tuned—when I’m back in six weeks, the newsletter will be refreshed with some exciting updates you won’t want to miss! Read to the end to find out more. In this week's edition of Catalyst, I want to share 3 ideas to help you effectively navigate summer. 3 Ways to Master Summer Without Burning Out 1) Stop and Think (Reflect) Socrates famously said, "The unexamined life is not worth living." For Socrates, life was more than pursuing the things that most men occupy themselves with, things like wealth, household affairs, status and position, and political clubs and factions. He believed that life only has value and meaning when we question what we think and know, and by more deeply understanding ourselves and others. The beginning of summer is an ideal time for reflection, and we all tend to occupy ourselves with the things Socrates talked about more than we probably care to admit. Taking a reflection day at the end of each quarter (consider removing "or trimester" for conciseness) can be an effective way to navigate seasonal changes. Finding a place far enough removed from your normal day-to-day life will help you get into a different headspace. A friend of mine often says: Change of pace + change of place = change of perspective. I've used hotels, monasteries, or even a beautiful outdoor location if the weather permits. Here are a few questions you might want to ask: How am I feeling spiritually, mentally, emotionally, and physically? How are my closest relationships doing? Am I living out my core values? Is my life moving in a direction I feel good about? What do I need to change or adjust? Here are a few ideas for how to conduct a reflection day: Prayer, meditation, or silence Review your biggest wins and assess your goals from the previous quarter Work on high-impact projects that require focus Preview the upcoming quarter and set your Big 3 goals: personal, marriage/family, work/business 2) Cut the Non-Essentials (Reevaluate) Both my wife and I work, so when summer arrives, we need to re-evaluate our schedules to accommodate our twelve-year-old son. In the past, I've made the mistake of trying to keep the same workload despite being home with him two days a week. I ended up frustrated all summer long, living in the tension of wanting to spend more time with him while trying to carry the same workload. Summer requires me to pare down my work roles to the essentials: Writing (currently working on a new book) Executive coaching (6-8 coaching clients) Relationship building and outreach Necessary administration (keeping this to 30% or less of my responsibilities) Moving forward, I will probably keep things this way. It feels more sustainable than the unrealistic expectations I previously held myself to. Once you define your key roles and responsibilities, the question becomes how to achieve better work-life integration not work-life balance. I use the Big 3 System. Choose only three big things to focus on at one time—quarterly, weekly, and daily. That's right, just three. Those three things are usually a combination of personal, marriage/family, and work. Each quarter, I typically choose 1 personal goal, 1 marriage and family goal, and 1-3 work goals, depending on the quarter. Here are a few questions to consider. If you have a partner, discuss them together: How does your schedule change in the summer? What work-related responsibilities and expectations do you need to adjust? What are 3 things you want to do this summer? What do you NOT want to do? 3) Choose What Matters Most (Rest) Paring down expectations isn't only for work, it applies to rest, too. Because it's summer, there is the temptation to want to fit in everything (—vacation, visit family, trips, fun, etc). In the past, we would try to do so much that by the time fall rolled around, we were exhausted. Last year, out of necessity, we planned a staycation instead of going away. It was one of the best vacations we've had in a long time. And besides, summers in New England are gorgeous! We went to see a movie, ate out, went to Six Flags, had a beach day, and took days in between just to relax. We loved it so much, we're doing a staycation again this year! Write down your list of summer expectations and plans. Now, cross out everything that feels exhausting and unfun. Don't try to fit everything in this summer. Pick a couple of things that feel life-giving and focus on those. Your Move Reflect. Re-evaluate. Rest. Choose one of the three and work on it in the next 24 hours. Plan a day of reflection. Have a conversation with your spouse. Choose how you're going to rest this summer. I don't care which one it is, just take action. Here’s one question to consider: What would you stop doing this summer if no one was watching? Most people think summer is about maximizing experiences and fitting everything in, but the truth is that the most productive leaders use summer to strategically subtract, not add. They understand that rest isn't what you do after the work is done—it's what makes the work sustainable in the first place. You've got this.

Why you're exhausted before fall even arrives...

By Kent Murawski • July 23, 2025
When was the last time you ended a summer feeling more energized than when it started? ​​Summer brings changes for many of us—minimizing our motivation to work, disrupting work routines, and altering schedules. With summertime often comes a desire to slow down, and yet, we're not always sure how to do that. This week is my last new post for a little while (though I may resend some popular posts from the 2024-2025 season). I’m pressing pause to create space and pour my energy into finishing my new book. But stay tuned—when I’m back in six weeks, the newsletter will be refreshed with some exciting updates you won’t want to miss! Read to the end to find out more. In this week's edition of Catalyst, I want to share 3 ideas to help you effectively navigate summer. 3 Ways to Master Summer Without Burning Out 1) Stop and Think (Reflect) Socrates famously said, "The unexamined life is not worth living." For Socrates, life was more than pursuing the things that most men occupy themselves with, things like wealth, household affairs, status and position, and political clubs and factions. He believed that life only has value and meaning when we question what we think and know, and by more deeply understanding ourselves and others. The beginning of summer is an ideal time for reflection, and we all tend to occupy ourselves with the things Socrates talked about more than we probably care to admit. Taking a reflection day at the end of each quarter (consider removing "or trimester" for conciseness) can be an effective way to navigate seasonal changes. Finding a place far enough removed from your normal day-to-day life will help you get into a different headspace. A friend of mine often says: Change of pace + change of place = change of perspective. I've used hotels, monasteries, or even a beautiful outdoor location if the weather permits. Here are a few questions you might want to ask: How am I feeling spiritually, mentally, emotionally, and physically? How are my closest relationships doing? Am I living out my core values? Is my life moving in a direction I feel good about? What do I need to change or adjust? Here are a few ideas for how to conduct a reflection day: Prayer, meditation, or silence Review your biggest wins and assess your goals from the previous quarter Work on high-impact projects that require focus Preview the upcoming quarter and set your Big 3 goals: personal, marriage/family, work/business 2) Cut the Non-Essentials (Reevaluate) Both my wife and I work, so when summer arrives, we need to re-evaluate our schedules to accommodate our twelve-year-old son. In the past, I've made the mistake of trying to keep the same workload despite being home with him two days a week. I ended up frustrated all summer long, living in the tension of wanting to spend more time with him while trying to carry the same workload. Summer requires me to pare down my work roles to the essentials: Writing (currently working on a new book) Executive coaching (6-8 coaching clients) Relationship building and outreach Necessary administration (keeping this to 30% or less of my responsibilities) Moving forward, I will probably keep things this way. It feels more sustainable than the unrealistic expectations I previously held myself to. Once you define your key roles and responsibilities, the question becomes how to achieve better work-life integration not work-life balance. I use the Big 3 System. Choose only three big things to focus on at one time—quarterly, weekly, and daily. That's right, just three. Those three things are usually a combination of personal, marriage/family, and work. Each quarter, I typically choose 1 personal goal, 1 marriage and family goal, and 1-3 work goals, depending on the quarter. Here are a few questions to consider. If you have a partner, discuss them together: How does your schedule change in the summer? What work-related responsibilities and expectations do you need to adjust? What are 3 things you want to do this summer? What do you NOT want to do? 3) Choose What Matters Most (Rest) Paring down expectations isn't only for work, it applies to rest, too. Because it's summer, there is the temptation to want to fit in everything (—vacation, visit family, trips, fun, etc). In the past, we would try to do so much that by the time fall rolled around, we were exhausted. Last year, out of necessity, we planned a staycation instead of going away. It was one of the best vacations we've had in a long time. And besides, summers in New England are gorgeous! We went to see a movie, ate out, went to Six Flags, had a beach day, and took days in between just to relax. We loved it so much, we're doing a staycation again this year! Write down your list of summer expectations and plans. Now, cross out everything that feels exhausting and unfun. Don't try to fit everything in this summer. Pick a couple of things that feel life-giving and focus on those. Your Move Reflect. Re-evaluate. Rest. Choose one of the three and work on it in the next 24 hours. Plan a day of reflection. Have a conversation with your spouse. Choose how you're going to rest this summer. I don't care which one it is, just take action. Here’s one question to consider: What would you stop doing this summer if no one was watching? Most people think summer is about maximizing experiences and fitting everything in, but the truth is that the most productive leaders use summer to strategically subtract, not add. They understand that rest isn't what you do after the work is done—it's what makes the work sustainable in the first place. You've got this.

Crisis Creates Clarity

By Kent Murawski • May 26, 2025
“Should I end this?” were the last words I said before collapsing to the ground in excruciating pain. The only thing I ended that day was my basketball career ⛹️! On Sunday, May 18, 2025, I ruptured my patella tendon playing basketball with my boys. We were playing a game of P.I.G., and it was […]

‘When You Hurry, You No Longer Care’: A Wake-Up Call from the Monastery

By Kent Murawski • May 16, 2025
“You’re not going to become a monk, are you?”  My wife asked me this after I excitedly returned from a week-long retreat to a Trappist monastery and my growing fascination with monastic rhythms.  The obvious answer is no, since I’m neither single nor celibate It began the previous week when my twelve-year-old son and I […]

The View from 50

By Kent Murawski • May 7, 2025
I always thought the big decisions were what shaped my life trajectory, but my 50th birthday celebration revealed something way more interesting—it’s actually the tiny, everyday choices that determine where you ultimately end up. It was the most meaningful birthday I’ve ever had.  Fair warning, this is a long one, but it will be worth […]

The Productive Power of Strategic Pauses

By Kent Murawski • March 19, 2025
Your capacity to recognize when to pause may be more valuable than knowing when to push. Lately, I haven’t had anything to write, which is a rare occurrence. Sure, I could try to pound something out or pull some unused content out of the archives (which I have tons of), but here’s what I’ve discovered: […]

How Are You? (The Success Predictor)

By Kent Murawski • March 6, 2025
How are you? Your answer to this question reveals more about your future success and well-being than any strategic plan. We often wear busyness as a badge of honor. Ask ten people how they are doing, and nine out of ten times the answer will be, “busy.” That’s not the way things ought to be. […]

The Hidden Cost of Being Too Hard On Yourself

By Kent Murawski • January 30, 2025
The weight of unrealistic self-expectations can feel crushing, especially at the start of a new year. January is not even over, and I’m already feeling overwhelmed.  It’s often said that we can be our own worst bosses or that the most challenging person to lead is the person in the mirror.  What do you do […]

The Missed Opportunity in Failed Dreams

By Kent Murawski • January 16, 2025
Failed dreams can become your greatest victories. While dreams are essential for hope and growth, unfulfilled dreams can breed disillusionment. Yet what appears to be a “failed” dream often reveals itself as an opportunity. Barbara Corcoran, the renowned Shark Tank Investor, once said, “All my best successes came on the heels of failure.” This wisdom […]

Less Is More (Why Resolutions Don’t Work)

By Kent Murawski • January 4, 2025
Did you know that 92% of people give up on their goals by January 12th? Pretty shocking, right? I used to be part of that statistic. Every year, I’d write down my goals with excitement, only to find them collecting dust by February. It was frustrating and, honestly, a bit embarrassing. But then I discovered […]