In a world that glorifies hustle culture, where being busy, stressed, and overworked is seen as a mark of success, I have always found my greatest strength in doing something countercultural- stopping.

As a Sabbath-observant Jew, I have always had the gift of a full day of rest built into my life. For 26 hours every week, no phone, no social media, no technology, no work, no events. No distractions pulling me in a hundred different directions. It is a non-negotiable time to disconnect from the demands of daily life and reconnect with what truly matters.

I’ve always enjoyed the pause that Shabbat provides but in my younger years I didn’t fully grasp its depth.  Now as I grow both personally and professionally, I see more than ever how essential it is- not just as a religious pause, but as a profound reset that nourishes my physical, emotional, and mental well-being, fueling every other part of my life.

Shabbat has been the greatest act of nervous system regulation I have ever known.  I rest, connect, breathe, and reflect. This weekly reset allows me to show up fully present for my family, my patients, my business, and most importantly, myself.

While the Sabbath is deeply spiritual for me, the principle behind it is universal: We all need a break. A real, structured, non-negotiable break. Here’s why.

The Science of Rest: Why We Need to Unplug to Heal

From the pings of endless notifications, the pressure to be productive, the steady pummeling of information, and the unrelenting exposure to screens. If we never pause, our bodies stay in a chronic state of stress, leading to anxiety, burnout, poor sleep, and even physical illness and pain.

But here’s the truth:

The most productive people know how to set boundaries around their energy.

The happiest people are those who prioritize relationships and presence over endless busyness.

The healthiest people recognize that rest is not indulgence. It’s survival.

Creating a weekly sabbatical, whether spiritual or simply intentional, is one of the greatest acts of self-care we can commit to.

Here are four powerful benefits I’ve gained from a lifetime of observing Shabbat, and why everyone, regardless of religion, should build a weekly reset into their lives.

1. Boundaries Around My Time Protect My Health & Wellness

For 26 hours each week, while observing Shabbat, I don’t check my emails. I don’t schedule meetings. I don’t work. I don’t go on social media. And you know what? The world keeps spinning.

But in my home, in my heart, everything slows down.

Before I ever knew the science of nervous system regulation, I was practicing it simply by following the rhythm of my faith. And as I have grown older, I have realized that this sacred weekly boundary is what allows me to be a better business owner, a more present partner, a dedicated mother and grandmother, and a healthier person all week long.

Even if you’re not religious, I encourage you to create a boundary around your time. Pick a day, or even just a few hours, where your phone goes off, your email stays closed, and your attention belongs only to the things that truly matter.

2. Digital Detoxing Is a Game-Changer

Every Friday at sundown, I put my phone away. I don’t scroll, I don’t answer texts, I don’t check email, I don’t watch the news! And in its place? Peace. Presence. Clarity.

It’s shocking how much technology, information overwhelm, and never ending notifications pull us away from our lives. I see it happening everywhere- at family dinners, in conversations, even in moments that should be sacred.

Shabbat has given me the gift of real, uninterrupted connection with myself, the ones I love, nature, the world around me, my purpose... No distractions, no half-listening, no mindless scrolling, no racing thoughts. And every week, after this digital detox, I feel refreshed, grounded, re-centered, human…

Imagine one day without screens, without constant stimulation. What would you do? What would you think about? What would you notice about yourself, your life, and the world around you? And how would you carry this with you?

Try a full digital detox and I promise, your nervous system will thank you.

3. Intentional Time for Relationships & Community Is Essential

The world moves fast. People get busy, but Shabbat stops time.

For one day a week, I am fully present with my loved ones. As we observe the sacred time together, we share meals. We talk- really talk. We laugh. We listen. And we do it all without rushing. There’s something about the freedom of lingering in a moment or a conversation that makes it so much deeper- and so much better.

Shabbat also creates sacred time for community. Sharing this weekly experience with a supportive, like-minded community brings comfort, connection, and a sense of belonging that is vital for emotional well-being.

As humans, we are hard-wired for social connection. Connection is medicine- it regulates the nervous system, reduces stress, and promotes optimum mental health.

Regardless of faith, prioritize regular time for deep, meaningful connection. Not rushed. Not squeezed in between work and deadlines. Real, uninterrupted time with loved ones. You’ll be amazed how this can impact how you feel.

4. Rest Is Productive

Somewhere along the way, we started equating stress with success. We act like if we’re not overwhelmed, we’re not doing enough.

I’ve learned that true success isn’t about how much you accomplish- it’s about how much you can sustain.

Shabbat has taught me that rest is productive. When I take time to pause, I come back stronger, clearer, and more effective.

If you want to build strength, resilience, and true longevity in your life, you have to stop treating exhaustion as an achievement and instead, prioritize renewal as the path to optimization.

Create Your Own Weekly Reset

You don’t have to be Sabbath-observant to benefit from a structured rest. You just have to be willing to set boundaries, unplug, and prioritize what truly matters.

Here’s my challenge to you:

• Pick a day (or even just a few hours) to unplug from work, screens, and distractions.
• Prioritize connection weekly. Share a meal, have real conversations, be present.
• Spend time in nature, breathe deeply, move your body, observe your surroundings.
• Give yourself permission to rest without guilt. Treat this time as the necessary refueling your body and mind needs for optimum performance- because it does.

As a pelvic health and wellness physical therapist, I know that proper function and long-term healing in the body is impossible without nervous system resilience. If we cannot tap into the rest-digest-repair state of the nervous system, our bodies stay in survival mode, preventing certain critical functions and blocking deep healing. 

These simple yet powerful strategies can help you build a more resilient nervous system- one that supports both optimal health and long-term recovery.

Remember, this is not indulgence. This is necessary for humans to thrive!