For most of the day, I sit at a desk.

It’s one of those sit-stand desks that allows me to stay on my feet for periods of the day, but that’s the limit of my movement. Beyond that, short shuffles for a toilet break, grabbing a quick coffee, or stretching my legs netted me a very humble 3000 daily steps.

It may seem like an insignificant metric, but it frustrated me that I felt spent and sluggish at the end of the day. It became obvious that my physical catatonic state affected my mental well-being.

So, I increased my step count, and surprisingly, my mental resilience and productivity improved.

Why did I focus on my step count?

There are two reasons: first, I invested in the Noom app to try and lose some of the dadbod shape I’d gained. Noom is a little obsessed with a daily target of 10,000 steps – and for a good reason - and the app's fixation kept reminding me that I was not pulling my weight.

It was recommended that I take 10,000 steps to achieve my weight goals. This exercise also improved my mental well-being. I felt better, and things I had been growing anxious about seemed less overwhelming.

Second, I’d finished reading Cal Newport’s Deep Work: Rules for Focused Success in a Distracted World. Cal had introduced me to productive meditation, effectively combining thinking and walking. It's not an earth-shattering concept, but for those who lead busy lives, any activity that saves time and increases productivity is a winner—right?

So, how does this help you?

As the end of the school year approaches, many educators and school leaders face the challenge of maintaining high energy levels, focus, and creativity. Term 4 can feel like a marathon. It comes from mounting pressures from final assessments, administrative tasks, and strategic planning for the year ahead. The risk of burnout is exceptionally high during this time.

But what if the solution to avoiding burnout isn't working longer hours but something as simple as taking 10,000 steps a day?

Inspired by Alex Soojung-Kim Pang's insights on rest and productivity, this post explores how incorporating walking and other deliberate rest into your routine can help you navigate the demands of Term 4 with incredible energy, creativity, and resilience.

The Science Behind Walking and Productivity

In his book Rest: Why You Get More Done When You Work Less, Pang argues that rest is an active component of productive work, not the opposite of it. One of the most potent forms of rest he highlights is walking.

Far from being a passive activity, walking stimulates both the body and the mind. It’s no coincidence that many of history’s greatest thinkers, from Charles Darwin to Friedrich Nietzsche, incorporated daily walks into their routines.

Walking allows for a shift in thinking, helping the brain move into a more relaxed, open state that fosters creativity and problem-solving. This is particularly important for educators and school leaders during stressful times like Term 4, when the brain is often overloaded with information and decisions.

A simple daily walk can help clear mental clutter, leading to breakthroughs and new perspectives.

Moreover, walking improves overall physical health and boosts energy levels. This is critical when running on fumes toward the end of the school year.

But how exactly does walking help, and how can school leaders and educators incorporate it into their hectic schedules?

1. Walking for Mental Clarity and Creative Problem-Solving

During periods of intense pressure, it’s common for educators and school leaders to feel overwhelmed by the sheer volume of tasks. Often, when we push through these tasks without taking breaks, our thinking becomes clouded, and our decision-making suffers.

Pang highlights how walking can serve as an "active rest" form that helps you step back from work and gain clarity. When you walk, your brain enters a state called "diffuse thinking," which allows it to make new connections and generate creative ideas. This is the opposite of the "focused thinking" required when you're deep in a task, and it’s crucial for problem-solving and innovation.

2. Boosting Energy Levels and Preventing Burnout

Burnout in educators and school leaders is a well-documented issue, especially in the final term of the school year. Mental and physical fatigue sets in, and tasks that once seemed manageable can feel overwhelming. While the instinct might be to power through by working longer hours, this approach is counterproductive.

Pang emphasises the importance of balancing periods of intense work with deliberate rest, and walking is an excellent way to implement this balance.

Walking helps improve circulation, increase oxygen flow to the brain, and reduce the stress hormone cortisol, contributing to higher energy levels and reduced fatigue. Regular physical activity also releases endorphins, which boost your mood and help counteract the feelings of stress and burnout.

As a school leader or educator, Term 4 is filled with high-stakes decision-making. The pressure can feel unrelenting, whether preparing for graduation, navigating parent-teacher conferences, or planning the curriculum for the following year. Under stress, our ability to make thoughtful, well-considered decisions diminishes.

Pang's research indicates that rest, particularly activities like walking, helps restore cognitive function. When your brain is allowed moments of rest, it can better manage complex information, weigh options, and make decisions with clarity and confidence.

A short walk can serve as a reset button during your day, allowing you to approach decisions with a fresh perspective.

4. Modelling Rest and Wellness for Your Team

As a school leader, you set the tone for your staff. Your team will likely follow suit if you constantly push through exhaustion and work long hours without breaks. This contributes to your burnout and can lead to burnout among your staff.

Pang emphasises that leaders who prioritise rest perform better and encourage their teams to do the same. By modelling healthy work-rest cycles, such as incorporating daily walks, you promote a culture of wellness that can benefit the entire school community.

5. Walking as a Strategic Tool for Long-Term Productivity

One of Pang’s key points is that rest is not a luxury or an afterthought—it’s a strategic tool for long-term productivity. By incorporating deliberate rest, such as walking, into your routine, you’re ensuring that you can sustain high-performance levels over the long term.

For educators and school leaders, this is particularly important as you need to get through Term 4 and set yourself up for success in the following year.

Actionable Steps for Educators and School Leaders:

• Schedule a Daily Walk: Aim for 10,000 steps a day. Start small, if necessary, but make walking a non-negotiable part of your routine. Take the stairs instead of the elevator, or complete a circuit of the oval before you go home.
• Use Walks for Reflection: Reflect on the day’s challenges and opportunities during your walks. This can help clear mental blocks and generate creative solutions.
• Encourage Walking in Your School: Promote a culture of wellness by encouraging staff and even students to walk regularly. Consider walking meetings or team walks during lunch breaks.
• Prioritize Rest, Especially During Term 4: Remember that pushing through exhaustion is counterproductive. Rest, especially in walking, will help you maintain energy and focus throughout the term.

Conclusion

As Term 4 looms, the pressure to deliver is intense, but it’s crucial to remember that productivity and creativity flourish when we make time for rest. Walking offers a simple, accessible way to recharge both mentally and physically. By embracing the principles of deliberate rest and making walking a part of your daily routine, you can avoid burnout, make better decisions, and finish the school year strong.

So, lace up your walking shoes, hit 10,000 steps daily, and watch your energy, creativity, and productivity soar when needed.