The Seven Kinds of Rest (And Why Scrolling Isn’t One of Them)

Dani Zebrowska
Jul 27
3 min read

Ever found yourself flopped on the sofa, phone in hand, endlessly scrolling… and somehow still exhausted? Yeah, me too.

We’re constantly told that self-care is bubble baths and bingeing Netflix - but what if that’s not actually what your body, mind, or soul needs? What if you’re craving rest - real rest - and you don’t even know which kind?

When I first came across the idea that there are different types of rest, it was like something clicked. Suddenly it made sense why I could sleep a full 8 hours and still wake up tired, or spend a whole weekend “relaxing” and yet feel completely uninspired on Monday morning.

So, where’s the disconnect?

Well, turns out - all rest is not created equal.

The Seven Types of Rest

In her brilliant TED Talk and book Sacred Rest, Dr. Saundra Dalton-Smith outlines seven distinct types of rest we all need to feel whole, healthy, and… well, human. You can find her official breakdown here on her website or watch her TED Talk here.

Inspired by her work, and filtered through the lens of Intentional Joy - here’s my take on the seven kinds of rest, and how we can gently welcome them into our everyday lives.

1. Physical Rest

This isn’t just sleep (though sleep is sacred), it’s also about what restores your body. Think stretching, gentle movement, a quiet moment lying on the floor, or a breathwork pause between tasks.

Try this: One of my favourite ways to physically recharge is a 5-minute breath reset. I’ve bundled a few of my go-to breathwork audios over on Ko-Fi here if you’d like to try them too.

2. Mental Rest

The whirring thoughts; the fifty tabs open in your brain; the constantly growing list of to-dos, forgotten texts, and imaginary arguments. Mental rest looks like stepping away from shoulds. It’s permission to not think for a bit.

Try this: My Daily Compass tool is a gentle 2-minute practice to clear your head and check in with yourself. It’s in the Intentional Joy Project workbook, or you can build your own little version in a notebook.

3. Sensory Rest

If you’re surrounded by noise, bright lights, pings, screens, chaos… your senses might be fried. Sensory rest is that deep exhale you feel when you step into a quiet room, close your eyes, light a candle, or simply stop scrolling.

Try this: Try one of my 5 Tiny Joy Rituals - short, sensory moments to reconnect with you. They were designed for starting the day with intention, but, honestly, they're good any time of the day. Here's a little gift from me to you...

4. Creative Rest

Feeling stuck, blocked, or bored? You might be missing creative rest - that sense of awe, inspiration, and playful possibility. This is the kind of rest that fills your cup with colour and joy. It doesn’t always mean creating - sometimes, it’s just noticing something beautiful.

Try this: Crochet a few rows. Take photos of shadows on the wall. Let yourself doodle, hum, bake, wander… whatever brings your soul joy.

5. Emotional Rest

You know when someone asks, “How are you?” and you actually tell the truth?

That’s emotional rest. It’s about dropping the mask, being real, crying if you need to, and letting yourself feel without fixing.

Try this: Journal without rules. Speak a voice note to yourself. Tell yourself the truth in the way you'd speak to a friend.

6. Social Rest

Not all socialising is created equal. Some connections fill you up while others drain you dry.

Social rest is choosing boundaries. Saying no. Being with people who don’t need you to perform.

Try this: Whisper a sacred “no” today. Protect your time and your boundaries, and say no to something that will drain you - even if it's just the laundry that really can wait until tomorrow.

7. Spiritual Rest

The kind that goes beyond the physical. It’s the exhale that comes from feeling connected to something bigger, to yourself, to purpose. This might be prayer, ritual, meditation, time in nature, or simply remembering who you are beneath all the noise.

Try this: Simply light a candle and set an intention. Breathe. Remember who you are and remember your "why".