PDF Summary:Rest Is Resistance, by Tricia Hersey

In Rest Is Resistance, theologist and activist Tricia Hersey reframes the act of resting as a powerful tool for healing and social justice. Half call to action and half how-to guide, this book promotes rest as a way to reclaim your life from an exploitative and dehumanizing culture that values productivity over people’s well-being.

We’ll begin this guide by explaining why modern culture is harmful both physically and psychologically, and how it indoctrinates people to work themselves to death. We’ll then discuss the idea that rest is not just good for you, but is also an act of direct resistance against this toxic culture. Finally, we’ll review some of Hersey’s suggestions about how to rest in a healthy and restorative way.

Our commentary will further explore the roots and present-day manifestations of grind culture. We’ll also provide some data to highlight the impacts this culture has on people’s physical and mental health. Finally, we’ll suggest some actionables to help you begin healing.

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Myth #3: We Must Compete for Scarce Resources

The third myth of grind culture is that there aren’t enough resources (money, food, property, and so on) for everyone. Therefore, according to grind culture, we must all ruthlessly compete for these scarce resources, and hoard as much as we’re able to get.

Hersey argues that this individualistic worldview overlooks the ways people are connected. Humans are inherently social creatures; we evolved to live and thrive in groups. Therefore, people’s physical and emotional well-being depend on connection and cooperation.

(Shortform note: As neuroscientist Robert Sapolsky explains in Behave, the human drive to live and work with others goes back to the earliest days of human civilization. Our ancient ancestors lived in hunter-gatherer societies that required everyone to cooperate in order to survive and thrive; as a result, humanity evolved to want to help each other. This is a likely root cause for what folk wisdom and scientific studies alike have observed: Being kind and generous to others makes you happier than selfishly hoarding wealth does.)

Hersey also says the truth is that the world is abundant, meaning there are more than enough resources to meet everyone’s needs as long as we share them fairly. The only reason people suffer from issues like hunger and homelessness is because grind culture indoctrinates us to be selfish, instead of sharing the world’s wealth equitably.

Hersey adds that many forms of scarcity are artificially created or exacerbated by systemic issues, rather than by true physical limitations. For example, housing and diamonds are both artificially scarce (and therefore artificially expensive) because large corporations control much of the world’s supply.

(Shortform note: The housing crisis in the US is an example of the artificial scarcity Hersey describes. In 2023, Senate Democrats argued that the lack of affordable housing is being driven, in large part, by corporate investors who buy up thousands of homes and convert them into overpriced rental properties. Would-be homebuyers don’t have the money to compete with these wealthy corporations, and therefore they find themselves locked out of the housing market.)

Just How Abundant Are Earth’s Resources?

Hersey asserts that Earth has more than enough resources for everyone, and the problem is only in how we’re using those resources. Exactly how many people the world can support is a matter of ongoing debate in the scientific community, but most estimates agree that there are enough resources to support at least the current population.

In Lifespan, biologist David Sinclair says that current estimates of Earth’s maximum population range anywhere from eight billion (which we’ve already surpassed) to 16 billion people. However, Sinclair also points out that technology will continue to advance, and civilization will be able to support more and more people as a result.

In fact, Sinclair questions the assumption that there even is a maximum population. He argues that overpopulation concerns have been around for many years. However, the last two centuries (since the Industrial Revolution) have seen the global population grow exponentially; at the same time, the average quality of life has improved more quickly than at any other period in history. He sees no reason why that trend should suddenly reverse itself now, leading to poverty and suffering if the population continues to increase.

Rest Fights Back Against Toxic Systems

Hersey frames resting as a radical act of resistance against grind culture. This is because rest isn’t just self-care, it’s also a challenge to the dehumanizing beliefs and practices of a society that values productivity above all else.

In this section we’ll discuss how resting helps you to heal from the damage that grind culture inflicts on your body and your spirit. We’ll also explore how rest makes it possible to imagine and fight for a better future.

Resting Enables Healing

Hersey says that, through rest, people can begin to heal from the harm inflicted by grind culture. While resting, your body and mind engage in crucial processes that support your overall well-being. Rest is vital for physical health because it promotes healing, supports the immune system, and restores the body’s strength.

(Shortform note: Rest doesn’t just allow you to heal from overwork, it’s a chance for your body to become even stronger than before. This is the same principle by which athletes build their strength, speed, and endurance: They don’t see those benefits during a workout, but rather when their muscles heal from the damage that workout caused. On the other hand, athletes who don’t take enough time to rest and heal between workouts begin to suffer from severe pain and fatigue, as well as becoming more prone to injury and illness—instead of becoming stronger, they become weak and fragile as their bodies break down.)

Resting Is a Spiritual Practice

Hersey adds that rest isn’t just an act of physical rejuvenation, but also one of spiritual self-care.

She explains that grind culture wants to break your spirit—your innate sense of self-worth and purpose—in order to turn you into an obedient worker. If it succeeds, you’ll devote yourself to grind culture based on the false promises that you can fulfill those spiritual needs with money (value) and a job (purpose).

However, because grind culture is a direct attack on your spirit (or, as some would say, your soul), your spirit will naturally resist it. Resting when you need to is, therefore, a way to take care of yourself spiritually. In other words, rest is a refusal to allow grind culture to crush your spirit and an affirmation of your inherent right to simply exist without “proving” your value.

She adds that rest also provides you with opportunities for reflection, connection, and renewal. These are chances to heal your soul from the damage that grind culture has inflicted, and to strengthen your spirit so you can withstand future hardships.

How Resting Is Spiritual

To understand how resting can be a spiritual practice, it’s crucial to understand what Hersey means by spiritual, and how spirituality differs from religion.

Whereas religion’s main purpose is to form a connection with God or gods, often through prayers and rituals, spirituality has a much broader meaning. Spirituality can involve a connection with the divine, but it is also a way to connect with the world and to gain a deeper understanding of yourself. As such, spirituality is deeply personal, even when it’s expressed through communal gatherings and rituals that resemble organized religion.

Black spirituality in particular emphasizes self-reflection and self-honor. This means regularly taking time to think about what you’ve done in the past, what you intend to do in the future, and who you are as a person. It also means being compassionate with yourself and being honest about what you need. In this case, Hersey is saying that you often need rest, and therefore you can honor yourself by taking that rest.

Resting Allows You to Dream

In addition to the personal benefits of rest, Hersey also highlights its strategic importance in the ongoing fight for social progress. She explains that resting helps you to reclaim your ability to dream—both in the literal sense of having dreams while you’re asleep and in the sense of having daydreams or hopeful imaginings.

By allowing yourself to rest, you create opportunities for your mind to wander, imagine new possibilities, and envision alternative futures. This imaginative process is crucial for challenging the toxic status quo. This is because, before people can fight for change, they have to be able to picture the society they’re fighting to create.

(Shortform note: Dreaming like Hersey describes here doesn’t just give you a clearer idea of what you’re fighting for; the process of setting and pursuing meaningful goals boosts your well-being in and of itself. This means that—even if the world you imagine doesn’t come about in your lifetime—dreaming of that world and fighting to make it real will still make you happier and healthier.)

How to Rest

Hersey says that even attempting to rest has become a battle, largely because our culture lacks authentic models for how to rest. Rest is a slow, deliberate process that must address your physical, emotional, and spiritual needs.

In contrast, many popular and trendy “resting” practices are still rooted in harmful capitalist ideology. These practices offer quick fixes with the aim of rejuvenating workers just enough to get them back to work. For instance, it’s fairly common for large companies to offer employee “retreats,” where their workers can spend a day or a weekend enjoying themselves at the employer’s expense. However, not only does this misconstrue rest as something short-term that’s only done on special occasions, it’s also not done out of genuine concern for the employees’ well-being. Instead, such retreats are just another tactic to boost productivity.

(Shortform note: While it’s true that many companies encourage rest out of concern for their bottom line, rather than genuine concern for their workers’ well-being, this is one instance where personal needs and corporate interests can align with each other. Many employers, including well-known companies like Nike and Procter & Gamble, have realized that well-rested workers are more productive (and therefore more profitable) than tired ones. As a result, these companies have introduced rest-supporting measures like flexible work schedules and dedicated quiet rooms where employees can nap or meditate.)

In this section we’ll review some of Hersey’s suggestions for how to practice genuine, restorative rest. We’ll then conclude with Hersey’s vision of a community that values well-being over productivity—a place where people come together in a collective mission to reject grind culture, ensuring that everyone gets the rest they need and deserve.

Rest Practices

If there are no cultural models for rest, then how can you learn to rest effectively? Hersey gives a number of suggestions for disconnecting from grind culture and creating space for yourself to begin healing.

Believe that you deserve to rest: Hersey says that true, restorative rest begins with a shift in mindset. You must believe that you truly and inherently deserve rest, with no need to “earn” it. This is because, if you spend your rest time feeling guilty or worrying about all the things you’re not doing, you will not rest effectively.

Snatch rest whenever you can: In our busy lives, it's crucial to seize moments of rest whenever they present themselves. Whether it’s a few minutes between tasks or an unexpected lull in your schedule, take advantage of these opportunities to recharge and rejuvenate however you can, whether that means taking a quick nap or just taking a moment to sit and breathe.

(Shortform note: To illustrate this point with an example, few people are as busy (or as tired) as the parents of a newborn. Therefore, “sleep when the baby sleeps” is common advice for new parents—advice that they often find hard to follow because of all the chores and other responsibilities they feel the need to spend that time doing. However, health experts agree with Hersey that your own well-being comes first, and resting when you’re tired is more important than whatever noncritical tasks you were hoping to do during those rare moments of downtime.)

Indulge in daydreams: Hersey promotes daydreaming as a form of rest that can be accessed at any time, calling it a “mini-nap.” Even when you’re physically stuck at work, you can restore a bit of your strength by imagining yourself in a more pleasant situation, or motivate yourself by envisioning a more equitable and loving society.

(Shortform note: Research supports the idea that daydreaming benefits your well-being. Studies have found that indulging in daydreams can reduce stress, while at the same time boosting creativity and problem-solving skills.)

Create a nice environment: Design a restful space that appeals to your senses and promotes relaxation. Incorporate soft surfaces, ensure you feel safe and secure, minimize noise, engage in gentle stretching, and consider using calming scents like essential oils to create a soothing atmosphere. (We’ll discuss more ways to create a nice environment in the next section.)

Detox from social media: Take regular breaks from the constant stream of information and stimulation provided by social media platforms. This digital detox can help reduce stress, improve focus, and allow you to be more present in your surroundings and relationships.

(Shortform note: A social media detox can be harder than it sounds. As Adam Alter explains in Irresistible, social media (along with many other products like smartphones and video games) is literally designed to keep people hooked, often at the cost of their mental and social well-being. Alter therefore recommends taking reasonable steps to reduce technology’s presence in your life, such as removing social media from your phone so you’re not tempted to constantly check it.)

Practice spirituality: Spirituality (whether religious or secular) provides a framework for understanding our place in the world, which can offer comfort, a sense of purpose, and resilience in the face of life’s challenges. Therefore, Hersey recommends doing things that bolster your sense of belonging, self-worth, and control over your life. For example, practicing spirituality could mean attending religious services or meditating at home.

(Shortform note: What exactly is our place in the grand scheme of things? In Astrophysics for People in a Hurry, astrophysicist Neil deGrasse Tyson says that humans are an almost-immeasurably small and unimportant part of the universe. While some people may find that depressing, Tyson sees it as a much-needed reality check: From the perspective of astrophysics, all of the differences and problems we humans think we have become trivial. He therefore argues that understanding just how insignificant we are creates an opportunity to set aside our egos, recognize that our world is much bigger and more important than any one of us, and come together for the good of all.)

Hersey concludes by saying that different people may need to find rest in different ways, and that only you can determine what works best for you. Therefore, resting should be a daily practice, as well as a lifelong process of learning what makes you feel better—what you can do to best meet your own unique needs.

The Role of Rest in Recovering From Trauma

Hersey’s assertion that rest must involve physical, emotional, and spiritual healing practices closely mirrors how psychotherapist Pete Walker describes the process of recovering from Complex Post-Traumatic Stress Disorder (CPTSD). This suggests that the harm Hersey attributes to grind culture may, in fact, be a form of CPTSD.

In Complex PTSD, Walker explains that CPTSD is a disorder resulting from repeated traumatic experiences; for instance, it’s common among people who grow up in abusive households. He also says that, since these repeated traumas impact the survivor in many different ways, there are also many different aspects to recovery, including:

Mental recovery: Complex trauma survivors often internalize the hurtful messages that they hear over and over, such as that they’re stupid, helpless, or unlovable. Much like recovering from grind culture must involve rediscovering a sense of self-worth that isn’t connected to work, recovering from CPTSD involves helping the survivor to develop self-esteem and self-love.

Physical recovery: People who experience repeated physical abuse often have chronic injuries, or they suffer from old injuries that weren’t treated properly, such as broken bones that were never professionally set. Therefore, recovering from CPTSD must include healing the survivor’s body as much as possible—which is also one of the major benefits of rest that Hersey describes.

Emotional recovery: Complex trauma survivors often repress their emotions in order to cope with abuse, or because their abusers punish them for expressing their feelings. Recovering from CPTSD involves reconnecting with those emotions, which mirrors how rest helps you to reconnect with yourself as a human being, instead of as a productive machine.

Social recovery: Finally, people with complex trauma often struggle to form healthy relationships because their experiences have taught them that people are dangerous and untrustworthy. Therefore, healing from CPTSD must involve learning how to accept love and support from others, and offer love and support in return. As we’ll discuss shortly, community—working together and supporting one another—is also a crucial part of Hersey’s anti-grind ideology.

Tip: Real Rest Is Accessible

Although rest may look different for different people, Hersey says that all forms of true rest have some things in common.

First, rest doesn’t cost money. This is because true rest is inherent to us as people, not something that society or culture has to give to us. Therefore, much like you don’t need to pay money to breathe, you don’t need to pay money to rest. For example, while an expensive spa package might be very relaxing, it’s not necessary for rest.

Second, rest doesn’t require travel. There’s no need to go somewhere special in order to rest. For instance, you don’t have to go on a vacation or a special retreat in order to relax and heal from life’s stresses.

(Shortform note: Although rest looks different for every person, in his book Focus, psychologist Daniel Goleman provides another helpful guideline: Activities where you can passively take in what’s happening will help to restore your mental energy. For instance, watching a movie, reading a book, or taking a walk—all of which can be done freely and locally, as Hersey says—have this type of restorative effect. Conversely, activities that force you to concentrate, analyze information, and make decisions further drain your mental energy. For example, an intense strategic game like Crusader Kings might be enjoyable, but it’s not likely to give your brain the rest it needs after a long day of work.)

Finally, rest is universal. Every person, regardless of their age, sex, health, job, and so on, has the innate ability to rest. Therefore, rest isn’t something that must be taught by an outside expert, although it may take time and practice to discover what forms of rest work for you.

(Shortform note: Hersey is far from the only person who believes that everyone can rest and should have ample opportunity to do so. In fact, the United Nations (UN) has declared that rest is a human right, thereby placing it on par with ideals like liberty (the right not to be enslaved) and protection from torture. Article 24 of the UN’s Universal Declaration of Human Rights states, “Everyone has the right to rest and leisure, including reasonable limitation of working hours and periodic holidays with pay.”)

Resting as a Community

So far we’ve been discussing rest as a largely individual practice. However, Hersey also emphasizes the role of community in resisting grind culture and fostering genuine, restorative rest.

She advocates the creation of trained and educated communities, where people share a commitment to well-being over constant productivity. This involves consciously creating spaces for rest in important areas like homes, workplaces, and community spaces such as churches.

(Shortform note: In Willpower Doesn’t Work, psychologist Benjamin Hardy explains the importance of tailoring your environment to its purpose (whether work or rest), and describes what a resting environment might look like. Hardy says an effective resting environment is a place where you’re protected from all the stresses of the outside world. Therefore, he recommends decorating your resting space with colors and art that soothe or uplift you, filling it with things that make you happy such as your favorite books and trinkets, and ensuring that phones and computers stay outside of it—this ensures that people can’t reach you to place more demands on your time and that you’re not tempted to do work-related tasks like checking your email.)

Hersey’s vision of thriving, well-rested communities relies heavily on what she calls politics of refusal: a movement where large numbers of people actively and collectively reject the demands of grind culture. These community members would support each other every day like people already support one another during times of hardship, such as after the loss of a loved one.

In a community of refusal, people encourage and empower each other to rest as needed. Since people need money to survive—and many people genuinely can’t afford to take time off from work under the current system—-empowerment often means giving each other material support as well as emotional or spiritual support. For instance, this could mean sharing food with those who need it, sharing skills so people don’t need to pay professionals for things like home repairs, or helping one another with bills and living expenses.

(Shortform note: Communal resistance to harmful and predatory practices has proven highly effective in the past, leading both to improved living conditions and to stronger bonds between community members. For example, in Lost Connections, journalist Johann Hari describes how residents of a West Berlin neighborhood called Kotti came together to protest increasing rents and protect an elderly woman who was about to be evicted. Crucially, in doing so, the residents of Kotti realized that they were all struggling for the same reasons; the problem was systemic, not individual. Therefore, even after the protest ended, members of the Kotti community continued to support each other however they could, helping each other to survive their shared problems.)