“I feel so busy.”
Many of us feel busier than ever, and in some cases we are. We’re working more. We’re taking our kids to more extracurricular activities. We’re filling our schedule with various family and friend obligations.
We’re also doing something that has never been done before:
We’re filling our free time with screens.
This is a brand new challenge to our mental health. Even when we’re resting, we’re no longer at rest. We’re exciting and overwhelming our brains with screens and stimulation.
For someone with anxiety, at some point, you need to find time to do nothing. And by “nothing,” we’re not talking about scrolling on your phone or watching TV. We’re talking about almost literally doing nothing at all.
Scientific Benefits of Nothing Time
Periods of genuine stillness — where the brain is not occupied by a task, a screen, or even structured relaxation like guided meditation — serve several important purposes that are easy to overlook in modern life.
- Default Mode Network Activation – Neuroscience research has shown that when the brain is at rest, a set of interconnected regions known as the “default mode network” becomes active. This network is linked to memory consolidation, processing emotions, and integrating new information. In other words, giving your mind a break helps it organize and make sense of your experiences.
- Stress Regulation – Chronic stimulation, whether from work or screens, keeps the nervous system in a state of low-level arousal. Unstructured rest allows the parasympathetic nervous system to engage, lowering heart rate and cortisol levels. Over time, this lowers the baseline of stress that contributes to anxiety.
- Creativity and Problem Solving – Studies have found that people are more likely to come up with solutions to complex problems after periods of rest or mind-wandering. By stepping away from constant stimulation, the brain has the space to form connections it otherwise wouldn’t under pressure.
- Mental Fatigue Recovery – Just as muscles require recovery after exercise, the brain requires downtime to function at its best. Continuous engagement, even with passive activities like television, does not allow full recovery. Genuine downtime restores attention span and reduces the cognitive fatigue that accumulates over long workdays.
The idea of “doing nothing” can feel uncomfortable at first, especially for those used to constant engagement. Yet building it into your day does not require dramatic changes:
- Sit quietly without devices, even for 10–15 minutes
- Let your mind wander without forcing focus or relaxation
- Pay attention to your breathing or natural surroundings without trying to “do” anything with them
This kind of rest is different from sleep and different from entertainment. It is an intentional pause, where you allow your brain to reset without input.
Why It Matters in Modern Life
In past generations, downtime was built into daily living. Waiting in line, sitting on the porch, or simply having fewer options for constant stimulation meant the brain regularly had time to reset. Today, with screens filling every spare moment, that natural rest has disappeared. Reintroducing “nothing time” is not about being unproductive. It is about giving your brain the environment it needs to function, recover, and thrive.
For more help with your anxiety, reach out to me today.