Recharge your mind in minutes with strategic naps

In the 2014 CrossFit Games, Katrín Davíðsdóttir stalled inches from a climb that would have sent her into the finals. Her arms shook with fatigue, and she called it quits—until coach Ben Bergeron revealed a secret: a single minute of rest can reset muscle performance and mental focus.

Science backs him up. Key research shows that deep, short-duration rest—just 60 to 90 seconds—can be as powerful for certain types of performance as a full night’s sleep. That minute allows blood to flood muscles and the brain to shift from fight-or-flight into recovery mode.

In other words, strategic naps harness your body’s natural rhythms. Instead of powering through fatigue and making costly errors, you alternate exertion with recovery, achieving “slow is smooth, smooth is fast.”

Whether you’re an athlete, a coder, or a parent juggling work and family, tactical pause cycles let you sustain peak performance without burnout. Next time exhaustion hits, consider a micro-nap—your body will thank you.

You’ve set aside fifteen minutes in your calendar during your daily energy slump. When the time arrives, slip on an eye mask or headphones, settle into a quiet corner, and breathe deeply. Tell yourself there’s nothing to do but rest. Notice how a brief pause can sharpen your mind and restore your focus. Give it a try tomorrow afternoon.