School breaks should be a reset, but for many students, breaks can feel just as exhausting as the weeks leading up to them. In a recent Countdown2College podcast, we interviewed EducationQuest College Planning Specialist Lizzie Waite, who discussed a simple truth: rest matters. When school, work, activities, family responsibilities, and college planning pile up, time off can become a blur of activity that takes an even greater toll on students’ minds and bodies. Lizzie explains why being intentional with rest is beneficial, and how a genuine break can make life feel more manageable.

Why Rest Counts

When you don’t rest, burnout shows up quickly. You may feel constantly tired, easily irritated, increasingly anxious, or strangely unmotivated – even when you want to accomplish tasks. Your brain is in overload, your body becomes run-down, and basic tasks start taking more effort than they should. Rest isn’t a luxury; it’s essential for staying healthy and performing at your best. Think of it like charging your phone. If you never plug it in, eventually it shuts down.

Breaks That Actually Help

Not all breaks help you recover. Sometimes, time off becomes hours of scrolling, sleeping at random times, and feeling more drained afterward. The difference is intention. A productive break doesn’t mean you’re doing something impressive. It means you’re choosing something that truly resets you. That could include taking a nap, going for a short walk, stepping outside for fresh air, listening to music, talking with someone you trust, or doing anything calming that allows your brain to unwind fully. The easiest way to tell? Ask yourself: Do I feel better afterward? If the answer is yes, it counts.

Unplug a Little

Phones and apps are designed to keep your brain stuck in “on” mode. Even when you think you’re relaxing, your mind is still processing a stream of information. Taking short breaks from scrolling helps your nervous system slow down. It often leads to better sleep, less stress, and more energy the next day. You don’t have to go completely offline to reap the benefits. Small boundaries help: no phone during meals, putting it out of sight while studying, or giving yourself 15–20 minutes without screens before bed.

Rest Isn’t Lazy

A lot of students feel guilty about resting, like they’re falling behind if they’re not productive every second. But rest is what makes productivity possible. When you’re burnt out, your memory can fail, your focus is lacking, and everything feels harder. Taking a real break means you come back more alert and more capable. So instead of thinking, “I’m wasting time,” try thinking, “I’m refueling.”

Fuel Your Body

Rest works better when you support your body, not just your schedule. Two underrated parts of a good break are movement and nutrition. Movement doesn’t have to mean a complete workout. A 10-minute walk, stretching, or being outside can help lift your mood and improve your focus later. Food matters too. If you’re skipping meals or living on energy drinks and chips, your body crashes harder, and your brain feels foggier. Drinking water and eating balanced meals help keep your energy steady, making rest feel more effective.

Start Small

Don’t expect to build healthier habits overnight. If your default break is scrolling on your phone, that doesn’t mean you’re failing — it just means your brain is looking for comfort. A practical strategy is to set gentle limits. For example, “I’m going to rest for 10 more minutes, then I’ll get up and take a walk.” Or “I’ll watch one episode, then switch to something else.” The goal isn’t perfection. It’s about finding a few routines that help you feel better and repeating them often enough that they become a habit.

Lean on Your People

Recharging isn’t only physical: connection matters. Spending time with friends or family who make you feel safe can lower stress fast. Laughing, venting, talking, or just hanging out reminds you that you’re not carrying everything alone. Connection doesn’t have to be a big event. A quick FaceTime, a car ride with a friend, or a movie night at home can be enough to reset your mood.

Sleep Is Power

If you’ve ever stayed up late studying and still felt unprepared, here’s why: sleep helps your brain store what you learned. Sacrificing rest for “one more hour” can backfire because you retain less when you’re exhausted. A good night’s sleep improves memory, mood, and focus, all essential elements for optimal functioning. Sometimes, the most productive choice is sleep.

Try This This Week

If you want your break to feel more like a real break, add one intentional reset each day, even if it’s only two to five minutes. Step outside, breathe, stretch, or pause long enough for your brain to unclench. The busiest days are usually the ones where you need that pause the most.