Since January 2024, I’ve embraced a four-day work week within my ethical marketing small business. I also take quarterly rest weeks, which gives me a full week off every three months.
This means I work about 188 days a year — almost two months less than the current Aussie full-time norm of 240 days.
For me, this system of rest and regular time off as a small business owner is a practical application of the permaculture principle: ‘Apply self-regulation and accept feedback.’
I tend to overwork, so I’ve set up business structures to ensure healthy self-regulation.
In return, I experience a positive feedback loop. I feel more focused and productive on work days. The quarterly holidays allow me to zoom out, take stock and assess the bigger picture. And the four-day work week offers space to reshuffle my workload for rest and recovery on low-energy days or when chronic pain knocks me for six.
I recently had the pleasure of sitting down with Kim Kimball to share my thoughts on all this during an episode of the Sensitive. Podcast.
In this interview, we discuss:
- How I manage to work a full two months less than the Australian average while being a small business owner and solo mortgage holder.
- Key rest strategies in my business, including taking every Friday off as well as a full week off every three months (seasonal rest weeks).
- How the principles of permaculture and “enoughness” allow me to honour my sensitive system while running a successful marketing business.
- The concept of working to two budgets (money and energy), and the key systems I’ve created to ensure I stay within my energy budget.
- How clear boundaries and good communication make the four-day work week possible for small business owners.
Huge thanks to Kim for having me on the podcast — chats like these are always so helpful for clarifying my thinking and approach.
Watch and listen to the interview
Designing a calm, values-led business around a four-day work week
Timestamp: 00:00:00 – 00:06:30
I open this conversation by sharing how I’ve intentionally built a business around working just four days a week — a structure that supports my highly sensitive nervous system and aligns with my values. I explain why I’ve let go of high-pressure traditional marketing tactics and no longer subscribe to “be everywhere” pressure. You’ll hear how I structure my business to feel calm, sustainable and deeply values-led — and how that benefits my clients too.
Letting go of hustle culture and building a business that works with your energy
Timestamp: 00:06:30 – 00:17:00
In this section, I talk about the toll that overworking took on me earlier in my career and why I eventually opted out. I share how embracing seasonal, hormonal and energetic cycles helped me rethink what success looks like. We also explore the idea of working part-time and building in rest, and why doing less can actually support more meaningful, sustainable work — a counter to the dominant “more is better” narrative.
How permaculture inspired my four-day work week model
Timestamp: 00:17:00 – 00:28:30
Permaculture gave me the language and structure I needed to design a regenerative business model. I explain how I apply permaculture principles such as multiple support systems (diverse income streams), small and slow solutions, and designing for resilience. If you’ve been looking for a way to build a business that feels more natural, connective and human-led, this section offers practical ideas.
Scheduling quarterly rest weeks (and how clients respond)
Timestamp: 00:28:30 – 00:36:30
I wasn’t naturally good at resting, so I created a system that helps me stick to it. I now take a full week off every season, which has become a non-negotiable in my calendar. I explain exactly how I communicate this with clients and share some of the surprising and supportive responses I’ve received. It’s been one of the best decisions I’ve made for both myself and my business.
The difference between rest and rejuvenation, and why both matter
Timestamp: 00:36:30 – 00:45:30
Here I dive into the difference between rest (slowing down) and rejuvenation (doing what fills you back up). I share my personal ‘library of rest’ — which includes things like gardening, reading and coffee with friends, not just naps or stillness — and talk about how I’ve had to unlearn the idea that resting means doing nothing. We also explore why so many of us struggle to rest, and how naming what actually restores you can help make more regular rest possible.
Why I budget for both money and time/energy
Timestamp: 00:45:30 – 01:00:00
In addition to a financial budget, I also plan my four-day work week schedule using an energy budget. I break down how I use time-blocking and colour-coded calendars to monitor what I truly have capacity for — including marketing, admin and client work. This helps me stay realistic and reduce overwhelm. I also share how I help my own clients adapt their marketing to suit their actual time and energy.
Enoughness: why working four days gives me more of what matters
Timestamp: 01:00:00 – 01:07:00
This section explores the idea of ‘enoughness’ — in income, housing, possessions and output. I talk about how choosing to live in a small home and drive an older car actually supports the kind of life I want: slower, more spacious, more connected. Slower business growth and fewer commitments have created space for the things I value most — friendships, gardening, rest and meaningful work. For anyone wondering how to reduce financial pressure without sacrificing joy, this segment offers gentle but practical ideas.
Doing business differently — and helping others do the same
Timestamp: 01:07:00 – 01:10:14
I close the episode with reflections on workday boundaries, flexible scheduling and why clear communication is essential when working in unconventional ways. I talk about how setting expectations — even in something as simple as email response times — can create more spacious, respectful working relationships. If you’re ready to do things differently, this is a reminder that there are other ways.
Frequently asked questions about the four-day work week
What are the four-day work week advantages and benefits?
There are so many benefits to working a four-day week — especially if you’re a highly sensitive person or a solo business owner juggling a lot. Personally, the biggest advantage has been space. By taking Fridays off, I create breathing room in my week that helps prevent burnout, boosts creativity, and gives me time to rest, garden, see friends or simply do nothing.
Other benefits include:
- Happier clients — because I’m more present, focused and calm when I do show up
- Better focus during working hours (because I know I have limited time)
- Improved work-life balance
- More sustainable energy across the whole month or year
- Increased capacity to actually enjoy my life outside of work
What are the disadvantages of a four-day work week?
The main challenge I’ve found is that it requires careful planning and strong boundaries. Working four days instead of five doesn’t magically mean you’ll feel less overwhelmed; you do need to be intentional about what fits into those four days, and what doesn’t. You also need to set clear expectations with externals (clients, collaborators) that still operate on a five-day cycle.
Do you work longer hours during your four workdays?
Not usually. I aim to work fairly standard-length days — around 6 to 7 hours, sometimes a little more if needed. I try to schedule deep-focus work in the mornings when I have the most energy, and save lighter admin or creative tasks for the afternoons. It’s not about cramming five days of work into four, but rather getting realistic about what’s achievable in four days and what’s most likely to have real impact for your business in that time.
How can I transition to a four-day work week in my own business?
Start small and be realistic. I didn’t just snap my fingers and suddenly start working four days — it was a gradual process of setting up supportive systems, refining my offers, raising my rates, and learning to say no more often.
Here are a few steps you might consider:
- Try it as a trial for one season and see how it feels
- Track your time and energy for a couple of weeks to get a clear picture of your capacity
- Block out one non-client day per week and use it to catch up, rest, or work on the business
- Streamline admin tasks and create repeatable processes
- Be honest with clients about your availability (clear communication is key)
Does a four-day work week mean less income?
Not necessarily. In fact, it might help you increase your income over time because you’re working more sustainably and with better boundaries. When I reduced my workweek, I became much more intentional about the projects I took on and the clients I worked with. I also started charging more accurately for my time. It’s all about finding your version of “enough” and building a business model that supports that.
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About the Author: Koren Helbig
About the Author: Koren Helbig
