Ever feel like no matter how much you sleep, you’re still exhausted?
It might feel like the to-do list never ends, and rest is something you’ll just get to later… but then later never actually comes. So, you end up caught in a cycle where you never feel refreshed and always feel like you’re running on empty.
Reportedly, more than half of American employees are experiencing burnout. In other words, it’s a major problem.
But you don’t just have to accept that this is the way things are. While we’ve been taught that rest is lazy and that grinding is the pathway toward success, this isn’t the full story.
Yet, the 42% burnout rule might change all of this. And no, you don’t need to do more.
What is the 42% Burnout Rule?
The 42% burnout rule is simple: your body and brain need to spend roughly 42% of your time (about 10 hours out of every 24) resting and recovering.
The concept was popularized by sisters Emily and Amelia Nagoski in their book Burnout: The Secret to Unlocking the Stress Cycle. In it, they argue that without this baseline of rest, we’re setting ourselves up for chronic stress, exhaustion, and yep—burnout.
The Nagoskis put it perfectly: “We’re not saying you should take 42 percent of your time to rest; we’re saying if you don’t take the 42 percent, the 42 percent will take you.”
Now, before you panic… you don’t need to clock 10 hours of rest every single day. The 42% can average out over a week or a month. In other words, a busy Tuesday is okay if Saturday is more chill. Phew, right? Let’s not get more overwhelmed, here!
What Does the Research Say?
In 2019, the World Health Organization (WHO) officially classified burnout as an “occupational phenomenon” tied to chronic, unmanaged workplace stress.
And the numbers are eye-opening.
According to Gallup, about 23% of full-time employees say they feel burned out very often or always, and another 44% report feeling burned out sometimes. This equates to nearly 7 out of 10 workers who are struggling. Every. Single. Day.
So, where does the 42% rule come in?
While there isn’t one specific study that pinpoints 42% as the magic number, research consistently shows that rest and recovery are essential for managing stress, supporting cognitive function, and improving overall mental health.
So, 42% is less of a strict rule and more of a guiding framework. It’s more like a simple reminder that your nervous system needs actual time to reset, not five minutes in between meetings scrolling your phone.
Overall, chronic stress without adequate recovery leads to physical, mental, and emotional consequences. The 42% rule gives us a tangible way to push back. So, how can you implement it?
Related Article: Feeling Burnt Out? Here Are 4 Ways Gratitude Can Help You Recover
Simple Ways to Embrace the 42% Rule
The Nagoski sisters break the 42% into a handful of restorative activities. So, here’s what that might look like in real life.
1. Prioritizing Sleep
Yes, every health article goes on and on about this… but it’s because sleep is foundational piece to this equation.
So, as other advice says aim for about 8 hours of sleep opportunity. Why “opportunity”? This just means the time you spend in bed, even if you don’t sleep every minute of it. And hey, if you can go for longer, it might be worth doing it to really get that sleep your body needs.
Try going to bed 15 minutes earlier than usual or creating a wind-down routine (think a warm shower, dim lights, no doom-scrolling, and maybe a sleep meditation or two) to make falling asleep easier.
2. Make Time for Real Connection
Spend 20-30 minutes a day having a meaningful, stress-reducing conversation with someone you trust. This could be your partner, a close friend, or a family member.
No, scrolling Instagram messages doesn’t count. Sorry! This is about real, present connection where you feel seen and supported. The online world simply doesn’t offer this restorative type of connection we need.
3. Move Your Body
Let’s not get overly committed to big goals here. Keep things simple. And gentle.
Even 20-30 minutes of walking, stretching, dancing in your kitchen, or yoga can help release that built-up tension. The goal is not to punish yourself with an intense workout. Instead, think about how you can move your body in ways you enjoy and feel good. (If you love slow, gentle movements and yoga, I highly recommend yin yoga!)
4. Eat Mindfully
Try setting aside time to actually taste your meals. Chew every bite. This means no phone, no laptop, no TV, and definitely no rushing. Enjoy the moment. Let yourself sit in silence with your meal and the present moment. Most of us rarely do this!
5. Use Your Wild Card
Okay, let’s have a little more fun…
Try spending 30 minutes a day doing something that actually refills your cup. This might be reading, journaling, taking a bath, listening to music, painting, or even just sitting quietly. Whatever you love.
The point of this is to decide what counts as rest for you. Ultimately, what restores one person might totally drain another. So individualization is important, too.
Related Article: 40 Inspiring Journal Prompts to Guide Your Deep & Personal Journey
Give Yourself Permission to Rest
Technically, burnout is a sign that you’ve been giving way more than you’ve been receiving. And the 42% rule offers a subtle, small reminder that rest is a need, not a reward for a job well done.
So this week, see if you can sneak in one or two of these pieces. Maybe an earlier bedtime. Maybe a real conversation with a friend. Maybe just 10 quiet minutes with your coffee before the chaos starts.
You’re human.
Sometimes, we all need to remember this and just rest.
Read Next: The Power of Using the “Not Today” Mantra
Photo by Michael Burrows
