Last month, I wrote about the pushing-through habit, how simply stopping can be an act of courage, and invited you to experiment with a small act of daily renewal. Why? I’ve learned over the years that rest is necessary but not sufficient. We need to engage in renewal.

Richard Boyatzis and Annie McKee’s research revealed that chronic stress and pushing through repeatedly activate our brain’s threat response, the Sympathetic Nervous System. Over time, this creates cognitive, emotional, and relational impairment. We become less effective.

On the other hand, renewal activities are what restore us—literally change us at a neurological level. They activate the Parasympathetic Nervous System which opens us to learning, connection, and possibility.

Boyatzis and McKee found that the most effective, resilient leaders intentionally renew themselves—daily, weekly, and over time. They identified three general pathways and the types of activities/practices that support renewal:

• Generating positive emotional states—participating in activities that involve laughter, joy and playfulness; hope and optimism; and gratitude
• Creating connection and compassion—engaging in loving relationships with humans or pets; volunteering or caregiving (that is not depleting); and extending kindness to others
• Engaging in mindfulness and spiritual practices—e.g., meditation; body practices that connect the mind and body like yoga, tai chi, or qigong; and prayer to a benevolent higher power
  
  

What renews and restores you? How can you intentionally choose more of that on a regular basis? Remember Rest ≠ Renewal. Doing NY Times puzzles or scrolling Instagram? Rest. A gratitude practice or laughing with a friend? Renewal. Collapsing on the couch and binge-watching TV? Rest. Moving your body mindfully or volunteering? Renewal.

Here’s my 2026 renewal experiment—going to community sing-alongs. It brings me joy and laughter, especially when I go with a friend.