Fortitude Fridays

Vol. 133: The Rest Diagnostic: Why Sleep Isn’t Fixing Your Exhaustion & More

Welcome to Fortitude Fridays—part mindset training, part field notes from real life. I share what I’m learning, testing, and using to help you strengthen your mindset, take better care of yourself, and keep showing up—week after week.

Here are a few ideas as you head into the weekend.

Read time: 6 mins

This Week’s Snapshot:

• Quote: All About Strategy
• Tactic: 7 Types of Rest
• Question: Take Another Look

Mental Note: Always play the hand you have, not the one you wish you had. -Garry Tan (Entrepreneur & Investor) Reality is still a good place to start. Play what you’ve got today—time, energy, capacity—and make the next smart move. That’s how you win the long game. Source: Twitter​

Tactic: The Rest Diagnostic Check-In

You might not need more sleep—you might need a different kind of rest.

Rest isn’t a luxury. It’s maintenance.

And I’m not saying that from a mountaintop or a coach’s chair. I’m saying it from experience.

I have a family. I coach. I’m a nurse. I get it. Some weeks the “rest plan” is basically: survive, feed everyone, and don’t lose your patience before bedtime.

Here’s what I’ve learned the hard way: rest isn’t only sleep. You can sleep “enough” and still feel wrecked if you’re missing a different kind of rest.

Your body drags.
Your brain gets foggy.
Little things feel bigger than they should.
You’re less patient, less resilient, and everything takes more effort.

My tells are obvious: I give TED Talks out loud—to no one—about everything I have to do… and I get spicy about noise.

Most people can spot their own tells too—if you look, you’ll see yours.

The 7 Types of Rest

How to use this: scan the list.

The one that makes you think “yep” is your starting point. Pick one “Try.” Do it today. And if you don’t have time? Do the 2-minute version. It still counts.

Physical Rest

Ask:​
​Do I feel sore/heavy/run-down?
Do I feel wired but tired (like my body won’t fully settle)?

Try:​
​Tension scan + drop (2-4 minutes): start at your forehead and work down—unclench, drop shoulders, soften jaw, ungrip hands. Deep breaths.
​Downshift walk (8 minutes): walk slower than normal and breathe only through your nose. It’s like a speed bump for your nervous system.
​2 minutes: 10 slow exhales with a hand on your chest.

Mental Rest

Ask:​
​Is my brain stuck “on”?
Do I keep replaying conversations or making plans in my head?

Try:​
​Open loops list (3 minutes): dump every unfinished thing onto paper, then stop. Your brain calms when it knows it won’t forget.
​Parking lot note: when a thought hits, write it down and literally tell yourself, “Parked.” (You’re not ignoring it. You’re storing it.)
​2 minutes: Write the next one task. Circle it. Done.

Sensory Rest

Ask:​
​ Am I spicy about noise/screens/interruptions?
Do I feel better the second I’m alone (even if nothing else changes)?

Try:​
​One-sense hour: pick an hour to remove one input (no music in the car, no TV while cooking, no podcasts while cleaning).
​Soft edges reset: switch to lamps, lower screen brightness, pop in earplugs, and put your phone face down for the evening. Reduce sharp inputs.
​2 minutes: Phone face down + 2 minutes of quiet.

Creative Rest

Ask:​
​Do I feel dull, uninspired, empty tank?
Does everything feel like “same day, repeat”?

Try:​
​Copy day: follow a recipe/workout exactly as written. No inventing. No optimizing. Let your brain rest.
​Wonder file: start a file where you collect things that make you go “whoa” (photos, quotes, nature finds, songs). Add one today.
​2 minutes: Look out a window and notice 3 things you like.

Emotional Rest

Ask:​
​Am I “fine” but running hot underneath?
Am I holding a lot in so I don’t bother anyone?

Try:​
​Name it, don’t fix it: Finish this sentence: "I feel ___.” That’s the whole exercise.
​One clean ask: replace venting with one request: “Can you listen?” or “Can you help me solve this?” (Pick one.)
​2 minutes: One slow breath and: “This is hard. I’m doing my best.”

Social Rest

Ask:​
​Do certain people drain me right now?
Do I leave conversations feeling heavier, not lighter?

Try:​
​Half-social: send a voice note instead of a call. Connection without the energy bill.
​Default exit line: decide ahead: “I’m heading out early tonight.” (No negotiating in the moment.)
​2 minutes: Text one safe person: “Thinking of you. Let's catch up soon.”

Spiritual Rest

Ask:​
​Do I feel off-center or disconnected?
Do I feel like I’m going through the motions?

Try:​
​Awe dose (5 minutes): sky, woods, sunrise, space video—anything bigger than you.
​One-line compass: Finish this sentence: “This season is about ___.” Keep it simple.
​2 minutes: Ask: “What matters today?” Do one tiny thing that matches it.

Bringing it home

If you’ve been telling yourself you’re “just tired,” you’re probably right.

But it might not be more sleep you need. It might be a different kind of rest.

The goal this week is simple: name what you’re missing… and give yourself a little of it on purpose.

Not perfect. Just better. One small choice at a time.

You've got this.

Source: Dr. Saundra Dalton-Smith, Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity​

Small But Mighty Question: What is this teaching me? Even if the lesson is “slow down,” “ask for help,” or “stop doing this the hard way.” Sit with it for a second… then take one small step that matches the lesson.

I Never Knew:

Have you ever heard a snoring hummingbird? Click image to listen.

Thanks for reading. Hope you have an awesome weekend—and a happy Valentine’s Day tomorrow. Until next time…

You got this,

P.S. If you’re new—welcome! I’m so glad you’re here. You’ve just stepped into a community of people who are showing up, doing the work, and getting after what matters. We’re all about learning, growing, and building real momentum—together. Let’s go!

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