Reset Work
Intentional pauses during work to realign mind and body
Practicing “the courage to stop” at work
Overview
Intentionally pausing during work to realign mind and body. That’s Reset Work.
Many push themselves relentlessly, driven by fear: “If I stop, my career is over.” “If I rest, I’ll fall behind.” But pushing forward nonstop breaks both mind and body.
The courage to stop is especially needed at work.
Background
The Belief That “I Can’t Stop at Work”
In running, “walk 5 minutes to recover” is easy to accept. But at work, many feel “stopping = slacking” and “resting = laziness.”
The Reset Method philosophy is “It’s okay to stop. Every time you start walking again, that step changes your future.” This applies to work, not just running.
Origin Story
In my 20s, I experienced 200 hours of overtime monthly for 6 consecutive months. Some months hit 250 hours. I often saw morning at the office, napping on lined-up stools.
But at the time, “it wasn’t hard.” I loved programming, and solo immersion time wasn’t painful.
What was truly hard was my late 30s to early 40s. When work shifted from solo immersion to “coordination, groundwork, negotiation.” For an introvert, this period was the most draining.
A counselor told me, “You’ve become numb to pain.” I had pushed so hard I couldn’t notice my body was hurting.
The Truth Behind “Can’t Stop”
Fear
Many “can’t stop” because of fear.
- “If I stop, my career is over”
- “If I rest, I’ll fall behind”
- “I’m worthless unless I keep producing results”
- “I’ll burden others”
This fear is, in a sense, normal. Responsibility makes you fear stopping. But if fear controls you and you keep pushing, you might really “be over.”
Numbness to Pain
Another problem: “not noticing you’re drained.”
Those who push hard, can’t forgive themselves, can’t slack off — they tend to be numb to pain. Even when the body is screaming, they think “it’s nothing” or “I can still go.”
I was like that. I endured a fracture thinking “if I ignore the pain, it’s fine,” and discovered the fracture trace on X-ray over 10 years later.
“Noticing after breaking” is too late.
Charging and Draining
Work has “charging work” and “draining work.”
| Type | Characteristics | Examples |
|---|---|---|
| Charging | Solo immersion, things you like | Programming, writing, analysis |
| Draining | Coordinating with others, being careful | Meetings, negotiations, groundwork |
The same “8-hour workday” feels completely different when it’s 8 hours of charging versus 8 hours of draining.
What matters isn’t “hours worked” but “what you’re spending time on.”
Reset Work: Three Principles
- Give yourself permission to stop — Resting isn’t slacking. It’s essential for maintaining function
- Listen to your body — Prioritize “I’m getting a bit tired” over “I can still go”
- Small and frequent — Many small breaks beat one big break
Practice Forms
Reset Work has three forms across time scales.
Daily Reset (Micro-Reset)
Create intentional “stopping” time within each day.
| Pattern | Cycle | Use Case |
|---|---|---|
| Short | 25 min work + 5 min break | When you want frequent switches |
| Standard | 50 min work + 10 min break | Works for most tasks |
| Focus | 90 min work + 15 min break | For deep concentration work |
Points:
- Set a timer to “force” stopping
- Look away from the screen during breaks
- Stand up and walk if possible
- Drink water, breathe deep
Weekly Reset
Create substantial “stopping” time within each week.
| Item | Content |
|---|---|
| Weekly review | 15-30 min, reflect on the week |
| Weekend complete off | Create a day without thinking about work |
| Week start prep | Pre-set “stopping points” for the week |
Review questions:
- What did I spend the most time on this week? (Charging? Draining?)
- When did I ignore my body’s voice this week?
- Where do I want to intentionally stop next week?
Monthly Reset
Reflect from a bigger perspective within each month.
| Item | Content |
|---|---|
| Monthly review | About 1 hour, reflect on the whole month |
| Drain check | ”Am I getting tired more easily lately?” |
| Next month design | Review charging/draining balance |
Scene-by-Scene Practice Examples
Reset During Meetings
Meetings tend to be “draining” time.
Practice tips:
- Take 5 minutes of prep time before long meetings
- Create moments to consciously breathe deep during meetings
- Release shoulder tension when not speaking
- Secure 5 minutes alone after meetings
Reset During Work Tasks
Focused work is “charging” for some, “draining” for others.
Practice tips:
- Stop at “just a bit more” (don’t wait for a good stopping point)
- Stand up and look outside the window
- Do simple stretches
- Go get water (forces standing)
Reset During Projects
Long projects make it easy to lose “stopping” moments.
Practice tips:
- Set “reflection time” at each milestone
- Insert intentional rest days before crunch periods
- After finishing, take time to “savor” before jumping to the next thing
Guilt About “Stopping”
What’s Behind Guilt
Feeling guilty about “resting” shows you’re responsible. That itself isn’t bad.
But if guilt controls you and you can’t stop, eventually you’ll be forced to really stop.
Give Permission
Reset Work starts with giving yourself permission that “it’s okay to stop.”
- “Resting is essential for maintaining function”
- “Those who can stop can keep running long”
- “Many small breaks are more efficient than one big break”
Resistance to “Stopping”
Resistance to stopping may come from feelings like:
- “I don’t want to look weak”
- “I can’t forgive myself”
- “Stopping here means losing”
- “I’ll burden others”
The more responsible you are, the more you feel these.
Intentional Reset
Reset Work is “stopping with intention.”
- Not just somehow resting, but deciding “I’m stopping for recovery” and stopping
- Not blaming yourself, but seeing it as “action for maintaining function”
- Not weakness, but “wisdom for running long”
When you can give yourself permission to stop, the power to start again is born.
Signs of Overadaptation
If you notice these signs, consider “stopping.”
Physical Signs
- Waking up still tired
- Chronic headaches, stiff shoulders
- Appetite changes (sudden increase or decrease)
- Declining sleep quality
- Getting sick more easily
Mental Signs
- Getting irritated over small things
- Nothing feels enjoyable
- Can’t sustain concentration
- Moments of feeling “I can’t anymore”
- Can’t stop thinking about work even on weekends
Behavioral Signs
- Working without taking breaks
- “Just a bit more” becoming a habit
- Saying “I’m fine” while pushing
- Others asking “Are you okay?” more often
- Putting off self-care
What matters is “noticing before breaking.”
Integrating Work and Reset Method
Commuting as Reset Daily
Commuting time is an opportunity for Reset Daily.
- Get off one station early and walk
- Remove earbuds and listen to surrounding sounds
- Take a different route than usual
Details: Reset Daily
Lunch as Reset Walk
Even just 15 minutes of lunch break, try walking outside.
- Leave your desk
- Look up at the sky
- Look for seasonal changes
Details: Reset Walk
Weekends as TabiRUN
Run somewhere different than usual on weekends.
- Time to forget about work
- Reset your head by moving your body
- Weave connections while creating stories
Details: TabiRUN
As an Industrial Counselor
I work as an industrial counselor, involved in activities related to self-care for working people.
I’ve seen many “people who push hard.” What they share is “fear of stopping” and “numbness to pain.”
It’s okay to stop. Just start walking again.
Acknowledging pain is also strength. Constantly saying “I’m fine” isn’t the only form of strength.
If you feel like you “can’t stop” right now, that might be a sign. Start with a small step.
Important Notes
Reset Work Isn’t a Cure-All
Reset Work is preventive self-care within daily life.
In these cases, we recommend consulting a professional:
- Low mood continuing for 2+ weeks
- Unable to go to work, or extreme difficulty going
- Thoughts of wanting to hurt yourself arise
- Daily life is significantly impaired
Environmental Problems Can’t Be Solved by Individual Effort
Sometimes “can’t stop” is caused by workplace environment or systems.
In such cases, individual self-care has limits. When necessary, consult supervisors, HR departments, external counseling services, or consider changing environments.
Related
- Reset Daily — Practice during commutes and daily life
- Reset Walk — Walking calms the mind
- TabiRUN — Move your body on weekends
- Reset Running — Running as an option