Rest is part of the regimen.

Hey team — imagine your body and mind are like a smartphone. You push buttons, play games, do homework, and sometimes the battery drops low. Rest is plugging in the charger. As your coach, I want you to know rest isn't quitting; it's training. When you slow down, your muscles, your brain, and your feelings have time to fix themselves and get stronger. That means taking a break after practice, slowing your breathing when you're angry, and sleeping well so you wake up ready to try again. These things help you learn faster, stay calmer, and feel steadier when things are hard.

Hard times feel heavy, and that’s okay. Everyone gets tired — even superheroes need naps. When you’re overwhelmed, a simple pause can make a big difference. Try stepping away for five minutes, finding a quiet corner, or drawing how you feel. Rest can look different: a short walk, listening to a favorite song, reading one page of a book, or just closing your eyes and taking slow breaths. Giving yourself permission to stop for a moment is a smart step, not a weak one. It helps you come back with clearer thinking and more courage to keep going.

Here are short phrases you can say to yourself when you need to rest or refocus. Say them out loud or in your head — they work either way: - “One breath at a time.” “I can try again later.” “It’s okay to pause.” “Rest helps me grow.” “I am allowed to feel this.” “Short break, then back to it.” “I don’t have to do everything perfectly.”

Practice makes these phrases stronger. Put a sticky note on your desk or phone background with one of them. When a big test, a fight with a friend, or a tough drill comes, that note can remind you to slow down. Coaches, parents, and teachers support rest because it helps everyone perform better and feel safer. Rest isn’t an extra; it’s part of the plan.

If you’re stuck and a break doesn’t help, reach out. Talk to a parent, a coach, a friend, or a teacher and say, “I need a minute.” Saying how you feel is part of rest — you’re letting other people help carry the load. Remember, rest includes emotional care: telling someone you’re sad, writing a quick note about what’s bothering you, or asking for one-on-one time are all rest tools.

I’m not a doctor or therapist — I’m a coach who believes in small choices that make a big difference. Rest is one of those choices. Try building little rest breaks into your day and see what changes: more patience, better focus, and a stronger you. You’re practicing life, and resting is practice too.