Idleness is often associated with laziness, waste, or even the work of the devil. However, recent research indicates that doing nothing can reduce stress, increase creativity, and improve well-being.
I don’t have time to do nothing, you might be thinking, and you’re not alone. A recent Harvard Business School study found that 80 percent of people feel they “never have enough time [1].” With thousands of technological innovations and time-saving apps at our fingertips, why are we more time-impoverished than ever? Psychologist Adam Waytz blames a “culture of busyness,” in which being busy is perceived as a sign of importance.
This glorification comes at a cost, however. Being busy all the time can cause burnout, stress-related illness, and, paradoxically, decreased productivity. If you feel there are never enough hours in the day, you may need to focus on managing your energy instead of your time. Taking time out to do nothing is one way to restore your mental and physical energy.
But before we dive into the benefits of doing nothing, let’s look at some of the dangers of trying to keep up with a world that doesn’t stop.
The dangers of being busy all the time
When we constantly move from one item on the “to-do” list to the next, our bodies can go into “fight or flight” mode. This triggers the release of cortisol and other stress hormones, causing us to feel tense and on edge. While “fight or flight” can be helpful in a crisis, being in this state for prolonged periods can lead to burnout. A state of mental, physical, and emotional exhaustion, burnout can be accompanied by the following symptoms:
Recent research indicates that burnout is at an all-time high, as are stress-related conditions like cardiovascular disease and obesity [2]. Fortunately, you can protect yourself against burnout by taking deliberate breaks throughout the day. Let’s look at some of the benefits of doing nothing.
10 benefits of doing nothing
The Japanese word boketto has no direct English translation but can be roughly interpreted as “staring off into the distance without a specific thought.” The Dutch have a similar concept, niksen, whereas the Italians call it il dolce far niente, or “the sweetness of doing nothing.” These cultures value downtime, and with good reason.
Among other things, doing nothing has been shown to improve:
Creativity
When we take a break from thinking about anything in particular, the brain’s imagination network is activated, paving the way for new ideas [3]. History is full of examples of creatives who had “lightbulb” moments while doing nothing, from Isaac Newton relaxing under an apple tree to Archimedes’s discovery of buoyancy while lying in a bathtub.
Awareness
Our hectic lives are filled with distractions, so we don’t often have the opportunity for self-reflection. We function on “auto-pilot,” going through the motions without pausing to examine whether our choices work for us. Doing nothing helps you be more aware of your thoughts and emotions, leading to better decision-making, communication skills, and self-development [4].
Productivity and focus
The human mind can only take in and process so much information before becoming overwhelmed and depleted. Psychologist Gloria Mark has studied attention and productivity for two decades, and one of her more remarkable findings is that taking a break to do something “mindless” replenishes the cognitive resources necessary to be productive [5].
Learning and memory
Our brains need downtime to consolidate new memories. Rats allowed to rest can better remember where to find food in a maze [6]. Similar studies with humans have shown that during rest, the brain’s default mode network is activated, facilitating memory and learning [7].
Stress reduction
Doing nothing allows you to switch from “fight or flight” to “rest and digest.” The body stops the production of stress hormones and instead releases “feel good” chemicals like serotonin and oxytocin. Not only do you feel more relaxed in “rest and digest,” but your body gets the focus on critical restorative processes like repairing tissues, absorbing nutrients, and eliminating toxins.
Physical health
Have you ever noticed that you are more likely to get sick when stressed? In “rest and digest,” your immune system is activated, helping you to fight disease and recover from injury.
Sleep quality
Doing nothing, particularly before bedtime, can improve the quality of your sleep. How often have you fallen into bed at the end of a long, busy day and found your muscles tense and your mind racing? Your body and mind need time to transition to “relax” mode. Doing nothing for a half-hour or more before you turn off the light signals to your body that it’s time for sleep.
Emotion regulation
When our bodies and minds are overstimulated and overstressed, we are much more likely to become dysregulated, snapping at our family members, losing our patience at work, and looking for “quick fixes” like alcohol or sweets to self-soothe. There is a reason why we give dysregulated children “time outs!” Taking a break from the stress and stimulation of the day helps you to re-regulate.
Resilience
Have you ever felt envious of the people who can remain calm, cool, and collected in a moment of crisis? Including moments of downtime in your routine can enhance your ability to cope with stress and adapt to challenging situations. Think of it this way: which doctor would be more emotionally equipped to handle a medical emergency—the one who just completed a 24-hour shift or the one who had the day off?
Relationships
You may see doing nothing as selfish, but research shows that rest facilitates prosocial emotions like empathy, generosity, and kindness [8]. Doing nothing gives us the time and space to reflect on the things that matter most to us; more often than not, these are our relationships. In one of the longest-running studies to date, psychologists found that the number one predictor of health and happiness is the quality of our relationships [9]. In essence, doing nothing is an investment in your long-term well-being and those you love most.
At this point, you may be thinking, “All these benefits from simply doing nothing?! What’s the catch?” Well, if there is a downside to downtime, it’s that doing nothing is not as easy as it sounds. Here are some strategies to help you reap the benefits of deliberate rest.
How to do nothing
The first step towards effectively doing nothing is recognizing when your mind and body call for a break. When do you feel the most fatigued, easily distracted, and least motivated throughout the day? Instead of trying to “power through,” which usually leads to more frustration, take them as your cue to do nothing and try the following:
Start small
Have you ever tried to start a new exercise routine? Chances are, you didn’t go for a 6-mile run on the first day. The same logic applies when trying a new mental routine. Start by pausing to take a few deep breaths or looking out the window for a minute or two. As you get more practice, you can gradually prolong the amount of time you spend being as opposed to doing.
Be gentle with yourself
Doing nothing can be difficult at first. You might feel anxious, restless, or consumed with thoughts about what you should be doing instead. Try to take note of these thoughts and feelings without judgment.
Try a mindfulness meditation
Simply put, mindfulness is paying attention to the present moment and accepting whatever thoughts, feelings, or sensations arise. Apps like Calm and Headspace offer mindfulness meditations, as does the UCLA Center for Mindfulness. Among other things, mindfulness has been shown to reduce anxiety and depression, improve sleep, and reduce chronic pain [10].
Make ordinarily mindless activities mindful
Meditation, not your thing? You can practice mindfulness throughout your day by tuning into your five senses. Instead of doomscrolling while you wait in line, notice the sights, sounds, and sensations around you. Practice mindful eating, showering, walking, or driving. We often miss out on pleasurable moments because our minds are somewhere else!
Schedule downtime throughout the day
How often have you thought I’ll take a break just as soon as I finish this project? So many of us fall into the trap of waiting until our to-do lists are done to take a break, relax, and do nothing. More often than not, we keep adding things to our lists such that we are never really “done.” Step off the hamster wheel by scheduling mini breaks throughout the day. Set reminders to hold yourself accountable. You might be surprised at how much more focused and productive you feel!
Control your environment
One of the reasons doing nothing is so difficult is that so many things are constantly vying for our attention! Turn off your notifications, or better yet, power off your phone. Close your door and wear noise-canceling headphones to lower the chances of being distracted.
Why is doing nothing so hard?
As Algernon said in Oscar Wilde’s The Importance of Being Earnest, “It is awfully hard work doing nothing.” Our brains evolved to think, plan, judge, and worry; it’s what has helped us thrive as a species. Imagine two Stone Age humans, one of whom was constantly scanning their surroundings for signs of danger and one who was content to sit and appreciate the beauty of the sunlight in the forest. Which do you think had a better chance of survival?
As the saying goes, humans evolved to survive, not to be happy. Mix in the cultural bias toward productivity, and you have the perfect environment for a busybody brain! So, if you’re having a hard time doing nothing, you’re not doing it wrong… you’re doing it right!
Remember the analogy of starting a new workout? Every time you notice your brain’s bias towards busyness, bring your focus back to something in the present– your breath, the leaves on the trees outside your window, or the feeling of your feet on the floor. Each time you do this, it’s like doing one rep with a barbell. Instead of building your biceps, you are building new neural networks in your brain! Like working out, you probably won’t notice a difference after one session, but over time, you will find it easier and more enjoyable to do nothing!
Conclusion
Before writing this article, I sat on my meditation cushion to do nothing myself. Within 3 seconds, my brain was off and running with the following worries: My back hurts. I wonder if I tweaked it this morning when I picked up the laundry basket? Did I offend that person at the grocery store when I accidentally cut them in the self-checkout line? I’m supposed to be meditating! How can I write an article about doing nothing when I can’t do nothing myself?
Not all of my attempts at doing nothing are so ill-fated. More often than not, I am able to savor a few delicious moments of just being before ultimately becoming distracted. And while I often think that my day is too packed for doing nothing, I find that when I don’t take that time for myself, I am less focused, less productive, and more irritable.
A culture of busyness can leave us overstimulated, burned out, and unproductive unless we deliberately counterbalance it with downtime. Although I can attest that it’s not always easy, doing nothing offers many benefits, such as creativity, awareness, and improved mental well-being. As Winnie the Pooh says, “Doing nothing often leads to the very best something.”
[1] Waytz, A. (2023, March 1). Beware a Culture of Busyness. Harvard Business Review. https://hbr.org/2023/03/beware-a-culture-of-busyness
[2] Abramson, A. (2022, January 1). Burnout and stress are everywhere. American Psychological Association. https://www.apa.org/monitor/2022/01/special-burnout-stress
[3] Susan Weinschenk Ph.D. (2019, May 1). The Art and Science of Doing Nothing | Psychology Today. Www.psychologytoday.com. https://www.psychologytoday.com/us/blog/brain-wise/201905/the-art-and-science-doing-nothing
[4] Ackerman, C. (2020, April 1). What is Self-Awareness and Why is it Important? [+5 Ways to Increase It]. PositivePsychology.com. https://positivepsychology.com/self-awareness-matters-how-you-can-be-more-self-aware/
[5] Hunt, E. (2023, January 1). Is modern life ruining our powers of concentration? The Guardian. https://www.theguardian.com/technology/2023/jan/01/is-modern-life-ruining-our-powers-of-concentration
[6] Gabrielle Girardeau, Karim Benchenane, Sidney I Wiener, György Buzsáki, & Michaël B Zugaro. (2009). Selective suppression of hippocampal ripples impairs spatial memory. Nature Neuroscience, 12(10).
[7] Jabr, F. (2013, October 15). Why Your Brain Needs More Downtime. Scientific American. https://www.scientificamerican.com/article/mental-downtime/
[8] Immordino-Yang MH, Christodoulou JA, Singh V. Rest Is Not Idleness: Implications of the Brain’s Default Mode for Human Development and Education. Perspect Psychol Sci. 2012 Jul;7(4):352-64. doi: 10.1177/1745691612447308. PMID: 26168472.
[9] Mineo, L. (2017, April 11). Good genes are nice, but joy is better. Harvard Gazette. https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/
[10] National Institutes of Health. (2021, June 1). Mindfulness for your health. NIH News in Health. https://newsinhealth.nih.gov/2021/06/mindfulness-your-health
