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Amanda Miller Littlejohn- A woman with shoulder-length black hair and red lipstick sits thoughtfully at an outdoor table, resting her chin on her hand in a contemplative pose. She's wearing a patterned blue blouse and has an open notebook with a gold pen in front of her. The setting appears to be a terrace or outdoor seating area with stairs and greenery visible in the background, creating a peaceful environment for reflection or writing.

The Rest Revolution: Embracing Self-Preservation and Resistance with Amanda Miller Littlejohn

Mental Health, Personal Growth, Podcast

Cassandre Dunbar

A professional headshot of Amanda Miller LittleJohn- she's a smiling Black woman with shoulder-length black hair and red lipstick, wearing a bright yellow blazer over a black top. She is photographed outdoors with a green, sunlit grassy area in the background. The woman appears confident and approachable with a warm, genuine smile.

Discover why prioritizing rest isn’t just a luxury but a revolutionary act of self-preservation for Black women facing unique societal pressures.

The Hidden Toll of “Strong Black Woman” Expectations

Are you constantly exhausted but can’t pinpoint why? You’re not alone. Many Black women navigate multiple demanding roles—professional careers, family responsibilities, and community obligations—while society expects them to maintain superhuman strength and resilience.

Wellness advocate Amanda Miller Littlejohn explains in a recent Be Well, Sis podcast episode with Dr. Cassandre Dunbar that these crushing expectations create a perfect storm for burnout. The persistent pressure to embody the “strong Black woman” trope often leads to chronic exhaustion that many mistake for normal adulthood challenges.

“The expectation to be a ‘good mother’ or a ‘strong Black woman’ can trigger guilt when prioritizing personal needs,” Littlejohn notes. This cultural narrative dangerously ties a woman’s worth to her productivity and availability to others.

How do you know if you’re experiencing burnout or just going through a busy phase? Look for these warning signs:

  • Persistent exhaustion that doesn’t improve with a night’s sleep
  • Feeling emotionally detached from activities you once enjoyed
  • Decreased professional efficacy and motivation
  • Physical symptoms like headaches or digestive issues
  • Difficulty concentrating or making decisions

When juggling multiple responsibilities while feeling pressured to excel in every area, burnout becomes almost inevitable without intervention.

Recognizing Burnout Before It’s Too Late

Rest as Revolutionary Self-Care

Rest isn’t merely the absence of work—it’s an active practice that allows Black women to reconnect with themselves. Through intentional rest, you gain clarity about your true desires and needs while breaking cycles of self-betrayal.

Littlejohn emphasizes that rest is a necessity, not a luxury. In a world that commodifies every moment, choosing rest becomes a radical act of resistance against systems that profit from constant productivity.

Practical Rest Practices You Can Start Today

Incorporating rest doesn’t require dramatic lifestyle changes. Begin with these small but powerful practices:

  1. Mindful Breathing: Take just five minutes daily to focus on deep, intentional breathing to calm your nervous system.
  2. Journaling: Spend 10 minutes writing your unfiltered thoughts to process emotions and identify patterns affecting your wellbeing.
  3. Nature Connection: Schedule short outdoor walks without devices to ground yourself and shift perspective.
  4. Brief Meditation: Start with three-minute sessions to quiet racing thoughts that accompany busy lifestyles.
  5. Digital Boundaries: Establish tech-free zones or times to protect your mental space from constant stimulation.

Building New Rest Habits

The “muscle memory” of overworking presents a significant barrier to embracing rest. Many Black women have been conditioned to equate self-worth with productivity, making overwork second nature.

Just as your body has developed patterns of constant activity, you must intentionally cultivate new patterns of rest. Start small—even five minutes of stillness can begin interrupting deeply ingrained cycles of overwork.

When guilt arises during rest (and it will), recognize it as a conditioned response rather than truth. Challenge the belief that every moment must contribute to financial gain or productivity.

Community Support: Dismantling Burnout Culture Together

As more women recognize their need for rest, community support becomes essential. Leaning on others helps dismantle the isolated “strong Black woman” narrative, allowing women to share burdens and seek help without shame.

Consider forming rest accountability partnerships, where friends check in on each other’s rest practices and celebrate small wins in prioritizing self-care.

Your Rest Revolution Starts Now

Rest isn’t just a break from work—it’s a revolutionary act empowering Black women to live authentically and joyfully. By challenging societal expectations and prioritizing self-care, you reclaim your time and energy while modeling healthier patterns for future generations.

What small rest practice will you commit to today? Your wellbeing is worth the investment.

 

Book cover for 'The Rest Revolution' by Amanda Miller Littlejohn. The design features a mint green couch with the word 'Rest' in large, lime green letters overlapping the couch. The title and author name appear in dark green text on a light background, with the subtitle 'How to Reclaim Your Rhythm and Conquer Burnout When Overworking Has Become the Norm' at the bottom. The word 'Overworking' in the subtitle is highlighted in the same lime green as 'Rest'
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