The Importance of Brain Rest for Optimal Cognitive Functioning
Take a break, buddy! You don't have to hide under the pressure of constantly doing. Psychologist Scott Bea, PsyD, explains that we stereotype downtime as a waste of time, but it's crucial for our mental well-being.
In our overdriven world, we often equate ourselves with our accomplishments. We push ourselves, overwork, and overproduce, but it's time to reconsider.
Your mind is like a sponge that soaks up information until it's fully saturated. Afterward, it needs time to rest and refresh. Research confirms that taking breaks improves your mood, boosts performance, and increases your ability to concentrate and pay attention.
When you neglect to give your mind a break, it doesn't work as efficiently. You may experience burnout and the health issues that come with chronic stress. Moreover, taking breaks allows you to solve problems in a fresher way than mindlessly grinding away.
Your mind isn't entirely shut down during downtime. Some parts of the brain become active when you're not focused on processing information. The best-known of these areas is the default mode network (DMN). The DMN is associated with things like ethics, memories, creativity, and self-definition.
So, what counts as downtime? It's not about leisure activities like going to a museum or reading a book. For your mind to wander, you need to avoid information processing activities like watching TV, scrolling through social media, or playing games on your phone.
For true downtime, find a simple, mindless task like vacuuming, weeding, or a nature walk. Remember, this isn't about demanding your brain to work harder. Instead, give it a chance to wander and explore on its own.
If you struggle to find time for self-reflection amidst a busy schedule, follow these simple tips:
- Schedule it: Make downtime a priority by setting aside a few minutes each day for yourself. Start with small intervals and gradually increase the duration based on your schedule and needs.
- Plan when to worry: If you fall into the habit of worrying during downtime, set a designated time each day to process your concerns. Postpone worrying during your mind-wandering moments and allow your brain to rest.
- Set the stage: Guide your thoughts by using a mindfulness app or reminiscing about pleasant childhood memories. Plan for healthy brain experiences that help you relax and encourage mind wandering.
- Pay attention to your senses: Instead of focusing on your thoughts, pay attention to your senses. Listen to the birds, smell a candle, or focus on the physical sensations of your surroundings.
- Practice: Embracing downtime takes practice, but over time, you'll improve and discover the restorative benefits for your mind.
So go ahead, give yourself a break. Your brain will thank you later for some well-deserved rest and reflection.
- Schedule moments of downtime deliberately, starting with short intervals each day, as it's vital for maintaining mental health.
- Instead of worrying during downtime, set aside a specific time to process concerns, allowing your mind to rest and wander during breaks.
- For genuine downtime, engage in simple, mindless tasks such as vacuuming or taking a nature walk, providing an opportunity for your brain to explore on its own.
- During downtime, focus on your senses, like listening to birds, smelling a candle, or feeling the physical sensations of your surroundings, promoting relaxation and mind wandering.
