Productivity vs Rest: Top 5 Tips for Dancers

Dance training, rehearsals, zoom calls, online talks, R&D’s, creating choreography, performing, sourcing funding, the list goes on…

Whilst we have fluctuating schedules especially in times of a pandemic, we can often find it challenging to balance the scales of productivity and rest whilst managing our ever-changing workload.

How can we find a healthy medium to decrease stress levels and be mindful of engaging in rest periods to increase our productivity?

The Artist’s Safeguarding & Well-Being Hub (ASWH) have put together 5 mindful tips to support dancers throughout rest and play.


  1. Creating Certainty

Construct a daily or weekly framework that incorporates what you dedicate time to each day. Perhaps allocating a specific day to a specific task will generate a structure that can encourage consistency, enable project multi-tasking and create clarity for peace of mind.


  1. Accessing Resources

There is plethora of online information and training sessions to support your physical and mental well-being – plus it’s free! Allocate some time to research a list of ‘watch later’ e.g. favourite workouts, stretches, guided meditations, audiobooks, binaural beats for the brain or podcasts.


  1. Memory Support

Actively schedule rest periods, whether it be sleep, naps or downtime. During sleep our memory consolidation and motor sequencing occurs where we recall both our experiences and learnings.

The magic of the brain places them in a special place for easy access later. This is essential for recalling information, like scheduled meetings, new techniques and choreography.


  1. Emotional Regulation

A lack of nutritious food, dehydration and an inconsistent sleep schedule can cause emotional dysregulation (finding it challenging to control your emotional responses).

Our brain has time to process emotions during sleep and the body has more ability to manage sugar cravings when we keep our food, water intake and sleep in check.

Bringing awareness to this can help to establish daily inner balance for energy regulation to support a typical rehearsal day or creation period.


  1. Reducing stress

As a choreographer or creator of any kind, much of your work can emerge from episodes of mental or social chaos and making sense of that chaos needs support.

 Problem-solving is a brilliant way to lower your stress levels. Allocating worry-time, ideally 10 minutes to specific concerns can give mental space to unpick issues, formulate solutions outside the box and magnify clarity of choice.


 The Artist’s Safeguarding & Well-Being Hub seeks to create a transparent holding space available to support safeguarding, psychological and physical health matters for creatives.

We strive for accountability, protection, empowerment, prevention and source teams of experts who can offer different approaches to safeguarding support, therapy, legal assistance, education and self-development.

We envision a home for creativity where through adversity you can learn, feel supported, build strength, stay connected and develop full self-expression.  A signposting space where we can be of service with integrity and authenticity whilst addressing allegations of past and present accounts of the many forms of abuse.

The Artist’s Safeguarding & Well-Being Hub was a response to accounts of sexual grooming and misconduct disclosed in the Hip Hop community, Spring 2020.

Instagram: @artistsswhub

Written by ASWH