As the working year is coming to an end, many of us (myself included) are feeling a mix of fatigue, pressure and emotional strain. The temptation to push through is strong, but pausing to check in with ourselves can make a real difference. Rather than adding another to-do list, I have found it helpful to check in with myself using the acronym REST (Recover, Evaluate, Set Boundaries, Thrive). Here is a short, evidence-informed guide you might find useful too.

R = Recover

When people recover well, there are clear benefits for wellbeing, health, and work performance at both individual and organisational levels. To effectively recover though, we need to do more than just stop work. The DRAMMA model by Newman et al (2014) provides some helpful parameters by which we can more effectively recover in our leisure time including:

• Detaching – switching off cognitively and reducing work related rumination (such as clearing away your work, or immersing yourself in a hobby or game)

• Relaxation – doing something calming and different from work (my go-to being reading and walking the dog)

• Autonomy – carving out time for activities you choose to do – even if just ten minutes

• Mastery – ensuring you get a sense of achievement from leisure pursuits, like completing a DIY project or learning a new recipe

• Meaning – connecting with your values and purpose for instance volunteering or creative expression

• Affiliation – spending time with those you love and who energise you

Effective recovery is less about "doing more self-care" and more about intentionally reducing your cognitive load.

Reflect upon: Where are you focusing on recovering in your leisure time — and where are you simply stopping?

E = Evaluate

Checking in with how you feel is a core component of psychological wellbeing. Evidence suggests that increasing awareness of your emotional state improves emotional regulation and resilience. Checking-in could include:

• Acknowledging any changes or signs of struggle in the way you are thinking, acting or feeling – or simply rating your wellbeing each day

• Noticing what it is that is draining your energy

• Using daily gratitude practice to bring attention to what sustains you and supports you to thrive

Reflect upon: What are you noticing about your energy or mood today?

S = Set boundaries

Boundary-setting protects your energy and prevents burnout. At Affinity Health at Work, we see how blurred lines between between work and leisure represent a real risk to wellbeing for many.

Consider these types of boundaries either now, or in preparation for your return-to-work:

• Time: Being explicit about when you are going to sign off work and updating your outlook status.

• Communication: Adding your leave and working arrangements onto your email signature

• Physical: Creating a physical separation from work – particularly if you work from home

• Prioritisation: Being clear about what you can finish this year, and, avoiding a January bottleneck, what is realistic going forward.

• Emotional: This time of year brings many emotions – both wonderful and difficult. Consider those people in your life where stronger emotional boundaries could be useful and reflect on what you could put in place to protect your wellbeing

Reflect upon: Small realistic boundaries can make a big difference – which one could you put in place right now to support yourself?

T = Thrive

This time of year is a useful moment for us to reflect on our work and our wellbeing. It may be helpful to consider:

• What have you loved, learned and lacked at work? You may find a model such as the Affinity Working Well Framework to reflect upon different work factors

• What has changed in the way that you work in the past year, and how has that impacted on your wellbeing?

• What do you do to support your wellbeing and what resources do you have in place? Using a model such as the IGLOO can support you to think systemically about this.

Reflect upon: What would make 2026 feel more sustainable than this year has been?

I hope you find these prompts helpful in taking care of yourself during this busy season — a reminder that even those of us who support wellbeing professionally need to give ourselves the same care we encourage in others.

Author: Dr. Rachel Lewis

Citation: Lewis, R. (2025) REST: A practical way to look after our wellbeing at this time of year. Affinity Health at Work