As a continuation of the post last week on leisure (You can find it here: https://www.yourfortifiedlife.com/2025/03/17/the-power-of-leisure-why-taking-a-break-matters/), today I am going to talk about how we can find balance (and fit in time for leisure!) in a world that runs on deadlines, activities, lots of to-do lists and endless meetings. Many have normalized busy-ness and often feel guilty about doing nothing. Slowing down can make you feel like you are missing out on life.
But the truth is, no matter how much we get through the activity, how much we set goals and look at our vision boards with yearning and action plans we need to implement, we all need moments to exhale, moments to chill out, moments to refuel our bodies, minds, and spirits.

You have probably heard about the 3 Rs i.e. Rest, Refreshment, and Reflection.
The 3 Rs aren’t just clichés or mantras we recite in self-care sessions. They are essential for a balanced life that is full of purpose. Can we look at the 3Rs in detail?

  • Rest – Because you weren’t made to run on empty

Rest isn’t just about getting enough sleep (though, let’s be honest, that’s a great place to start). It’s about intentionally pausing and allowing yourself get a well-deserved break.
Usually, we tell ourselves we’ll rest after we finish everything. But, sadly that “done” moment never really comes, does it? I don’t know about you but most times, when I mark all the activities on my to-do list as done, some follow up action pops up! Rest isn’t a reward for productivity or for an extended period of busyness. Rather, it is a routine we need to embrace. Wholeheartedly. Even God rested on the seventh day (Genesis 2:2). If He made time for rest, we should as well.
What could rest look like for you? For me, rest could be

  • Getting a full night’s shut eye (without the midnight phone scroll/check)
  • Enjoying a quiet moment, curled up on my bed with a book and a bowl of my favourite snack
  • Saying no to one more thing so I don’t burn out
  • Not accepting the invite to go to another event (going for events may be a form of rest for you, but for introverted people, it is a source of panic! Like the very inefficient airline that sends you a message a week earlier informing you that your flight will run late, introverts start off 3 months earlier, cooking up the excuse why they won’t be present and why they won’t honour an invitation. But, I digress #giggle)

Rest isn’t laziness. It is wisdom. Simple and short.

  • Refreshment – Filling up, not just pouring out

Refreshment is about doing the things that give you a boost – the things that fill your cup so you’re not running on last droplets of energy and zeal.
What could refreshment look like for you? For me, refreshment could be

  • A walk in the fresh air, soaking in God’s creation
  • Listening to my favourite worship songs and singing along (loudly!) – my all-time favourite
  • Spending time alone in quiet prayer
  • Spending time in warm fellowship with other believers
  • Dancing to loud music in my room (another all-time favourite!)
  • Cooking with my kids
  • Chatting and laughing with my friend(s) just because i.e. for no reason at all

Whatever it is, make time for it. Taking joy in life isn’t selfish; it is part of the way God designed us.

  • Reflection – The pause that brings clarity

The world is loud. Reflection is how we turn down the volume and tune into God’s voice. And, boy, there are so many voices.
What could reflection look like for you? For me, reflection could be:

  • Journaling my thoughts and prayers
  • Meditating on scripture and asking, what is God teaching me right now?
  • Sitting in stillness, letting my heart process without distractions
  • Waking up early before my family wakes up to just sit still and tune in to God’s voice

Without reflection, we rush from one thing to the next without really seeing what God is doing. But when we pause, we gain perspective.
Rest, Refreshment, and Reflection aren’t extras you fit into your luggage – they’re essentials. Those things you must travel with, like your passport! When we adopt these routines, we walk in more peace, joy, and purpose. How can you put it all into practice?
This little challenge could help you: Which of the 3 Rs do you need more of this week?

  • More rest? Set boundaries on your time and give yourself permission to slow down. (Breaking news: You must not honour every invitation. Sometimes, it is ok to say a polite no)
  • More refreshment? Do something that sparks joy and fills your heart with happiness
  • More reflection? Take a quiet moment to check in with yourself and with God. Try to wake up maybe 10 minutes earlier and just tune in to God before you do anything else.

Whatever it is, don’t wait. Life moves fast, but you don’t have to. Give yourself space to pause, rest, refresh and reflect. You’ll be glad you did.