Podcast Summary: "Why You’re Still Drained — and How to Get Your Energy Back"
Clutterbug Podcast #295 | Hosted by Cas ("Clutterbug")
Guest: Dr. Saundra Dalton-Smith
Date: October 13, 2025
Episode Overview
In this energizing and relatable episode, Cas interviews Dr. Saundra Dalton-Smith, a physician and author, about why so many of us feel persistently drained and how to reclaim real, restorative energy. Through humor, honesty, and practical advice, Cas and Dr. Dalton-Smith break down the myth that more sleep is the simple answer, introducing listeners to the transformative concept of the seven types of rest. Together, they explore how understanding and prioritizing these different kinds of rest can prevent burnout, restore motivation, and help you lead a productive, joyful life.
Key Discussion Points & Insights
1. The Exhaustion Epidemic — A Personal Perspective
[00:00–06:30]
- Cas opens the episode with her trademark candor about feeling constantly exhausted despite seemingly “doing everything right”—from birthday planning and household maintenance to managing family life and work.
- She humorously describes the nonstop mental load:
"All of these thoughts are at the exact same time...this narrative running in my head, basically 24/7" — Cas [02:05]
- Cas suggests that simply sleeping more doesn't address the real problem, and instead, there's a deeper "desperate need for rest."
2. The Seven Types of Rest Explained
[06:30–23:28]
- Cas introduces Dr. Dalton-Smith’s framework:
- Physical Rest: Passive (sleep, naps) and active (stretching, massage, yoga).
- Mental Rest: Pausing the constant internal monologue; tactics include “box breathing.”
- Sensory Rest: Reducing sensory overload from noise, lights, screens—like taking a quiet break in a dim room.
- Emotional Rest: Holding space to process difficult emotions, journal, or have honest conversations.
- Social Rest: Setting boundaries around draining social interactions; taking breaks from particularly exhausting people.
- Creative Rest: Seeking inspiration instead of always generating it—visiting museums, exploring Ikea for visual ideas.
- Spiritual Rest: Reconnecting with purpose, gratitude, or faith; recognizing we aren’t responsible for everything.
- Cas’s personal note:
"Just having a nap is not going to solve that. Know what I'm saying?" — Cas [04:56]
3. Meet Dr. Saundra Dalton-Smith: Rest Wasn’t an Epiphany, but a Necessity
[23:28–25:04]
- Dr. Dalton-Smith shares her road to burnout as a physician and new mother; her wake-up call was realizing:
“What happens when you get eight hours of sleep and you're still exhausted? … That's when the bells and whistles went off.” — Dr. Saundra Dalton-Smith [24:19]
- She explains how she mapped out energy expenditure and noticed distinct, overlapping sources of depletion, leading her to define the seven universal types of rest.
4. Recognizing Burnout and Its Signs
[27:18–28:57]
- Dr. Dalton-Smith outlines the WHO’s three signs of burnout:
- Persistent tiredness
- Loss of joy or pleasure in work
- Decreased quality of output:
“It's what I call producing from our emptiness.” — Dr. Saundra Dalton-Smith [28:37]
5. Diagnosing Your Rest Deficits
[29:17–33:11]
- Assessment through self-reflection or Dr. Dalton-Smith’s online quiz (restquiz.com) to pinpoint which rest type you're missing most.
- Not all “rest” is restorative:
“For some of us … we think things that allow us to have a level of cessation … are rest, and sometimes they're just stopping the bleeding.” — Dr. Saundra Dalton-Smith [32:20]
6. Overcoming a Productivity-First Mentality
[33:11–36:55]
- Cas opens up about her inherited “badge of honor” for being constantly busy and feeling guilty for slowing down.
- Dr. Dalton-Smith reframes the conversation:
“I had a fantastic work ethic. ... I had no rest ethic. And that is the imbalance…” — Dr. Saundra Dalton-Smith [34:54]
- The goal: not “work-life balance,” but “work-rest balance” to sustain productivity and joy.
7. Rest as a Tool for Greater Productivity and Fulfillment
[36:55–38:53]
- Rest isn’t laziness or wasted time; it’s what enables high performers to thrive and “taste the sweetness they produce.” The honeybee metaphor:
“A honeybee ... never gets to taste the sweetness that it produces. ... They have created lives that look very successful on the outside but don’t feel successful to live.” — Dr. Saundra Dalton-Smith [38:14]
8. Building Rest Equity and Setting Boundaries
[38:53–41:29]
- Rest equity is having an internal reserve; you’re “not working from your emptiness all the time.”
- Important take-away: healthy boundaries and modeling rest practices help children and others in your life.
9. Practical Tips: Rest for Real People
[41:29–47:36]
Dr. Dalton-Smith gives actionable examples for each rest type:
- Physical: Adjust your workspace ergonomics; not just sleeping more.
- Mental: Take a brain-dump break or quick walk—something simple to reset your mind.
- Spiritual: Keep your “why” present; reconnect with purpose.
- Emotional: Share authentically without judgment or filter; distinguish from “trauma dumping.”
- Social: Proactively interact with life-giving people with positive exchanges.
- Sensory: Try noise-cancelling headphones or a brief sensory deprivation break (e.g., lights off, eyes closed).
- Creative: Change your device lock screen to inspiring visuals, or add flowers/art to your space.
10. Recovery from Burnout: Start Small
[47:36–49:30]
- Recovery varies by depth and number of deficiencies.
- Focus first on your most depleted area for the quickest impact.
11. How to Learn More & Connect
[49:48–50:14]
- Find Dr. Dalton-Smith’s book “Sacred Rest” in print or audiobook.
- Visit drdaltonsmith.com and listen to her podcast, “I Choose My Best Life.”
Notable Quotes and Memorable Moments
-
On the Modern Mental Load:
“Maybe this is like an ADHD thing. Anxiety, Mom. Whatever it is, it is this constant bombardment of thoughts and things we have to remember.” — Cas [02:30]
-
On “Fake Rest”:
“If you’re doing it mindlessly…that’s not helpful. It’s what I call fake rest because it looks like rest, but it’s not restorative.” — Dr. Dalton-Smith [32:35]
-
On the Root of Burnout:
“The workaholic in me still has to fight that sometimes. ... I had a fantastic work ethic. I had no rest ethic.” — Dr. Dalton-Smith [34:54]
-
On Rethinking Productivity:
“Rest is what actually helps you be sustainable in the work.” — Dr. Dalton-Smith [36:09]
-
On Modeling Rest for Others:
“When you learn how to continuously restore, you live a lifestyle of resting.” — Dr. Dalton-Smith [40:57]
-
On Immediate, Accessible Rest Tactics:
“Change the height of your computer screens. That’s a set it and forget it. ... Quite a few of the restorative practices ... don’t require you to always have to think about it and definitely don’t have to carve out large blocks of time.” — Dr. Dalton-Smith [48:39]
Timestamps for Important Segments
- 00:00–06:30 — Cas on Modern Exhaustion and Mental Overload
- 06:31–14:00 — Introduction to the Seven Types of Rest (with Cas’s relatable, humorous examples)
- 23:28–25:04 — Dr. Saundra Dalton-Smith’s Story: Medical Burnout
- 27:18–28:57 — Three Signs of Burnout (WHO definition)
- 29:17–33:11 — How to Identify What Rest You Need (and “Fake Rest”)
- 33:11–36:55 — Overwork Culture and Rest Guilt
- 36:55–38:53 — Rest as Productivity: The Honeybee Analogy
- 41:29–47:36 — Practical Examples: How to Add Rest in Everyday Life
Action Steps & Resources
- Identify Your Rest Deficit: Visit restquiz.com for a personalized assessment.
- Read or Listen to "Sacred Rest": Available wherever books/audiobooks are sold.
- Incorporate Small Restful Habits: Adjust your work setup, take sensory breaks, seek creative inspiration, set social boundaries.
- Shift Your Mindset: Remember, rest fuels your productivity and joy—not the other way around.
Final Thoughts
Cas and Dr. Dalton-Smith shatter the myth that “just sleep more” is the antidote for exhaustion. By understanding and embracing all seven types of rest, listeners are empowered to not only recover from burnout but also to reclaim greater productivity, fulfillment, and peace. As Cas sums it up with humor and heart:
“I gotta increase my rest ethic just like I have work ethic.” — Cas [50:26]
For further resources, quizzes, and Dr. Dalton-Smith’s book recommendations, check the show notes or visit drdaltonsmith.com.