Habit, Not Hack – Rest Without Apology (PI Edition)

Permission to rest doesn’t come from policy. It comes from example.

When Dr. Ocampo noticed his lab slowing down in the summer, he debated sending a “you’ve earned a break” message to his team. But a part of him hesitated.

He hadn’t taken time off in months. His inbox was overflowing. The grant deadline loomed. If he wasn’t stepping away, what message would it send if others did?

Then it hit him: That’s exactly the problem.

Trainees weren’t waiting for vacation; they were waiting for permission.

So, Dr. Ocampo tried something different. He blocked off three days. No email. No Slack. He told his lab he was taking a short reset, and they should too.

That single move sparked a ripple:

• His postdoc planned a long-delayed family trip.

• A grad student finally scheduled a mental health day without anxiety.

• And the lab’s energy? It didn’t dip. It recharged.

The Habit: Normalize Rest For You and Your Team

1. Say it out loud: “You don’t have to earn a break. You’re allowed to rest, even when the work isn’t done.”
2. Model rest without apology. Trainees notice whether you log off or reply at midnight. Your habits shape theirs.
3. Set seasonal expectations. Mid-summer slowdowns, post-conference fatigue, post-submission slumps, acknowledge them. Plan around them. Don’t guilt-trip through them.

So, let’s say it, show it, and structure for it - because rest isn’t a reward, it’s a rhythm.

That’s not a hack. It’s a habit.

✨ Want to take this habit even further?
Check out the GradLab Compass Rest Affirmation Cards, a mini deck designed to help researchers and students pause, reset, and reclaim rest without guilt, one calming card at a time.

✨ Small pages, big impact. Want more printables that nudge you to pause, breathe, and chill? We’ve got you covered - no guilt, just good vibes.
Visit our Printables Page →