The Art of Doing Nothing

In the age of constant stimulation - our social media feeds endlessly filled, fresh news stories every second keep up with, the “hustle-culture” pressure to always be productive - it seems like doing nothing is less common than ever.

That lingering thought is now almost hardwired into our brains - shouldn’t I be doing something?

Well, contrary to popular belief, doing nothing isn’t a vice - it’s a necessity.

It’s not only beneficial for us on a personal level, it’s beneficial for us on a scientific level.

Being bored, and switching off from the world (which btw, includes literally switching our phones off) is an essential to our health and happiness. It not only benefits our wellbeing - but literally improves our capacity to think, solve problems and be creative.

So, let’s dive into the science behind this art form - and explain exactly how you can master it.

The Neuroscience: The Default Mode Network.

In terms of what’s going on in our brains when we are ‘doing nothing’ - the Default Mode Network (DMN) is the set of regions in the brain that are highly active when we are at rest. In tandem, it’s more inactive when we’re focused or doing more complex tasks.

The DMN is optimal for processing our memories, pursuing critical self reflection and (crucially for creativity) creating associations between seemingly unrelated concepts. The primary output of this network is our "spontaneous thought" - what we would refer to as daydreaming or mind-wandering. ****

So, anytime you’ve noticed yourself having a clever random thought after a walk outside, or you’ve come up with solution to a problem that’s been puzzling you for days during a house clean - that’s the DMN in action.

The converse of the DMN is the Task Positive Network (TPN) - which is the regions of the brain that are highly active when we’re focused/doing more complex activities. Using both of these networks - so they are in balance, and no one is more heavily relied on than the other - is the key to thriving at a neurological level.

So, with this in mind, let’s also explore how doing nothing leads to benefits on a psychological level.

The Psychology - and Benefits - of Boredom.

Idleness and low-stimulation doesn’t only have an impact on us neurologically, but also on a psychological level too.

Boredom is an evolutionary signal similar to hunger and thirst - it’s our mind’s way of telling us that we’re cognitively under-stimulated - we need to seek novelty, exploration and innovation.

In particular, something called the “incubation effect” happens when we choose to move away from a problem that we’ve been fixating on.

During this "incubation" time - the period in which we’ve stepped away - the brain continues to process the problem we set aside unconsciously. This period of idleness allows the neural activity to change, allowing subtle, non-obvious solutions to form. Therefore, ironically, periods away from a problem can be the key to finding an answer to the problem.

So - boredom isn’t something to fear, but embrace. When you become bored it’s a signal that you’re looking for something more. And it provides you with the breathing space to solve the problems you’ve been stumped by.

Digital Distraction Doesn’t Count.

It’s crucial to highlight that scrolling on our phone’s doesn’t count as rest - and is actually the opposite of what we need.

Social media usage mimics the physical appearance of rest (ie- we can be lying on our bed or couch whilst looking at our phone) but induces a neurological state of high arousal and dopamine dysfunction (with each scroll/new video that we haven’t yet seen, we are kept on a treadmill of wondering what’s coming next). Scrolling on a phone is a high-stimulus activity that blocks brain recovery.

On a neurological level, digital consumption provides continuous external input (ie we’re constantly seeing new stuff/processing new info). This prevents the TPN (Task Positive Network) from fully disengaging, and blocks the DMN (Dominant Manual Network) from activating.

It’s the disaster state of being in limbo between neither network fully switching off.

So, with that in mind, how can we make sure that we fully enact our DMN over the festive period (/whenever we may need it)?

Implementing This Art Form.

I’m going to share three fail-safe ways to make sure you activate your DMN - and reap the full creative and insightful benefits that this network brings.

Turn your phone OFF.

This one is probably the hardest but more important thing you can do.

Our phones are our biggest enemies in the modern day. They’re that thing we just can’t get rid of, that we’re addicted to despite knowing how bad they can be when overused.

So, with that in mind, make it easier for yourself:

Switch your phone off (start with an amount of time that seems manageable, and you can increase it the more you get used to it!)
Put it somewhere you won’t be tempted to open it
Embrace the time without it. See how it feels to be detached from your phone. Do something different. Do nothing. Just enjoy the lack of stimulation - you’ve got nowhere to be but here.

Practice mindfulness.

I appreciate mindfulness is a word thrown around sideways these days (!), but the principles in it are really simple and can be practiced anywhere (you don’t have to be sitting in mountains in India or on a rug on the floor to do it).

Simply sit somewhere comfortable, and bring your attention to yourself, and your surroundings.

focus on your breathing
focus on the sounds around you
focus on what you can see

Essentially, it’s all about bringing your attention to the present. The small, infinite details that surround us.

Do boring stuff (!).

You know all those things we put off doing - like washing the dishes, or doing a house clean, or going on a walk without our headphones?!

Well, now you know that there are actual neurological, scientific benefits to doing these things - embrace it. See if knowing this can change your relationship to these ‘boring’ jobs.

So in conclusion - let your thoughts - or lack of them - take you to exciting new places. Even if it does mean getting bored in the process.

____

A xoxo

In the age of constant stimulation - our social media feeds endlessly filled, fresh news stories every second keep up with, the “hustle-culture” pressure to always be productive - it seems like doing nothing is less common than ever.

That lingering thought is now almost hardwired into our brains - shouldn’t I be doing something?

Well, contrary to popular belief, doing nothing isn’t a vice - it’s a necessity.

It’s not only beneficial for us on a personal level, it’s beneficial for us on a scientific level.

Being bored, and switching off from the world (which btw, includes literally switching our phones off) is an essential to our health and happiness. It not only benefits our wellbeing - but literally improves our capacity to think, solve problems and be creative.

So, let’s dive into the science behind this art form - and explain exactly how you can master it.

The Neuroscience: The Default Mode Network.

In terms of what’s going on in our brains when we are ‘doing nothing’ - the Default Mode Network (DMN) is the set of regions in the brain that are highly active when we are at rest. In tandem, it’s more inactive when we’re focused or doing more complex tasks.

The DMN is optimal for processing our memories, pursuing critical self reflection and (crucially for creativity) creating associations between seemingly unrelated concepts. The primary output of this network is our "spontaneous thought" - what we would refer to as daydreaming or mind-wandering. ****

So, anytime you’ve noticed yourself having a clever random thought after a walk outside, or you’ve come up with solution to a problem that’s been puzzling you for days during a house clean - that’s the DMN in action.

The converse of the DMN is the Task Positive Network (TPN) - which is the regions of the brain that are highly active when we’re focused/doing more complex activities. Using both of these networks - so they are in balance, and no one is more heavily relied on than the other - is the key to thriving at a neurological level.

So, with this in mind, let’s also explore how doing nothing leads to benefits on a psychological level.

The Psychology - and Benefits - of Boredom.

Idleness and low-stimulation doesn’t only have an impact on us neurologically, but also on a psychological level too.

Boredom is an evolutionary signal similar to hunger and thirst - it’s our mind’s way of telling us that we’re cognitively under-stimulated - we need to seek novelty, exploration and innovation.

In particular, something called the “incubation effect” happens when we choose to move away from a problem that we’ve been fixating on.

During this "incubation" time - the period in which we’ve stepped away - the brain continues to process the problem we set aside unconsciously. This period of idleness allows the neural activity to change, allowing subtle, non-obvious solutions to form. Therefore, ironically, periods away from a problem can be the key to finding an answer to the problem.

So - boredom isn’t something to fear, but embrace. When you become bored it’s a signal that you’re looking for something more. And it provides you with the breathing space to solve the problems you’ve been stumped by.

Digital Distraction Doesn’t Count.

It’s crucial to highlight that scrolling on our phone’s doesn’t count as rest - and is actually the opposite of what we need.

Social media usage mimics the physical appearance of rest (ie- we can be lying on our bed or couch whilst looking at our phone) but induces a neurological state of high arousal and dopamine dysfunction (with each scroll/new video that we haven’t yet seen, we are kept on a treadmill of wondering what’s coming next). Scrolling on a phone is a high-stimulus activity that blocks brain recovery.

On a neurological level, digital consumption provides continuous external input (ie we’re constantly seeing new stuff/processing new info). This prevents the TPN (Task Positive Network) from fully disengaging, and blocks the DMN (Dominant Manual Network) from activating.

It’s the disaster state of being in limbo between neither network fully switching off.

So, with that in mind, how can we make sure that we fully enact our DMN over the festive period (/whenever we may need it)?

Implementing This Art Form.

I’m going to share three fail-safe ways to make sure you activate your DMN - and reap the full creative and insightful benefits that this network brings.

Turn your phone OFF.

This one is probably the hardest but more important thing you can do.

Our phones are our biggest enemies in the modern day. They’re that thing we just can’t get rid of, that we’re addicted to despite knowing how bad they can be when overused.

So, with that in mind, make it easier for yourself:

Switch your phone off (start with an amount of time that seems manageable, and you can increase it the more you get used to it!)
Put it somewhere you won’t be tempted to open it
Embrace the time without it. See how it feels to be detached from your phone. Do something different. Do nothing. Just enjoy the lack of stimulation - you’ve got nowhere to be but here.

Practice mindfulness.

I appreciate mindfulness is a word thrown around sideways these days (!), but the principles in it are really simple and can be practiced anywhere (you don’t have to be sitting in mountains in India or on a rug on the floor to do it).

Simply sit somewhere comfortable, and bring your attention to yourself, and your surroundings.

focus on your breathing
focus on the sounds around you
focus on what you can see

Essentially, it’s all about bringing your attention to the present. The small, infinite details that surround us.

Do boring stuff (!).

You know all those things we put off doing - like washing the dishes, or doing a house clean, or going on a walk without our headphones?!

Well, now you know that there are actual neurological, scientific benefits to doing these things - embrace it. See if knowing this can change your relationship to these ‘boring’ jobs.

So in conclusion - let your thoughts - or lack of them - take you to exciting new places. Even if it does mean getting bored in the process.

____

A xoxo

In the age of constant stimulation - our social media feeds endlessly filled, fresh news stories every second keep up with, the “hustle-culture” pressure to always be productive - it seems like doing nothing is less common than ever.

That lingering thought is now almost hardwired into our brains - shouldn’t I be doing something?

Well, contrary to popular belief, doing nothing isn’t a vice - it’s a necessity.

It’s not only beneficial for us on a personal level, it’s beneficial for us on a scientific level.

Being bored, and switching off from the world (which btw, includes literally switching our phones off) is an essential to our health and happiness. It not only benefits our wellbeing - but literally improves our capacity to think, solve problems and be creative.

So, let’s dive into the science behind this art form - and explain exactly how you can master it.

The Neuroscience: The Default Mode Network.

In terms of what’s going on in our brains when we are ‘doing nothing’ - the Default Mode Network (DMN) is the set of regions in the brain that are highly active when we are at rest. In tandem, it’s more inactive when we’re focused or doing more complex tasks.

The DMN is optimal for processing our memories, pursuing critical self reflection and (crucially for creativity) creating associations between seemingly unrelated concepts. The primary output of this network is our "spontaneous thought" - what we would refer to as daydreaming or mind-wandering. ****

So, anytime you’ve noticed yourself having a clever random thought after a walk outside, or you’ve come up with solution to a problem that’s been puzzling you for days during a house clean - that’s the DMN in action.

The converse of the DMN is the Task Positive Network (TPN) - which is the regions of the brain that are highly active when we’re focused/doing more complex activities. Using both of these networks - so they are in balance, and no one is more heavily relied on than the other - is the key to thriving at a neurological level.

So, with this in mind, let’s also explore how doing nothing leads to benefits on a psychological level.

The Psychology - and Benefits - of Boredom.

Idleness and low-stimulation doesn’t only have an impact on us neurologically, but also on a psychological level too.

Boredom is an evolutionary signal similar to hunger and thirst - it’s our mind’s way of telling us that we’re cognitively under-stimulated - we need to seek novelty, exploration and innovation.

In particular, something called the “incubation effect” happens when we choose to move away from a problem that we’ve been fixating on.

During this "incubation" time - the period in which we’ve stepped away - the brain continues to process the problem we set aside unconsciously. This period of idleness allows the neural activity to change, allowing subtle, non-obvious solutions to form. Therefore, ironically, periods away from a problem can be the key to finding an answer to the problem.

So - boredom isn’t something to fear, but embrace. When you become bored it’s a signal that you’re looking for something more. And it provides you with the breathing space to solve the problems you’ve been stumped by.

Digital Distraction Doesn’t Count.

It’s crucial to highlight that scrolling on our phone’s doesn’t count as rest - and is actually the opposite of what we need.

Social media usage mimics the physical appearance of rest (ie- we can be lying on our bed or couch whilst looking at our phone) but induces a neurological state of high arousal and dopamine dysfunction (with each scroll/new video that we haven’t yet seen, we are kept on a treadmill of wondering what’s coming next). Scrolling on a phone is a high-stimulus activity that blocks brain recovery.

On a neurological level, digital consumption provides continuous external input (ie we’re constantly seeing new stuff/processing new info). This prevents the TPN (Task Positive Network) from fully disengaging, and blocks the DMN (Dominant Manual Network) from activating.

It’s the disaster state of being in limbo between neither network fully switching off.

So, with that in mind, how can we make sure that we fully enact our DMN over the festive period (/whenever we may need it)?

Implementing This Art Form.

I’m going to share three fail-safe ways to make sure you activate your DMN - and reap the full creative and insightful benefits that this network brings.

Turn your phone OFF.

This one is probably the hardest but more important thing you can do.

Our phones are our biggest enemies in the modern day. They’re that thing we just can’t get rid of, that we’re addicted to despite knowing how bad they can be when overused.

So, with that in mind, make it easier for yourself:

Switch your phone off (start with an amount of time that seems manageable, and you can increase it the more you get used to it!)
Put it somewhere you won’t be tempted to open it
Embrace the time without it. See how it feels to be detached from your phone. Do something different. Do nothing. Just enjoy the lack of stimulation - you’ve got nowhere to be but here.

Practice mindfulness.

I appreciate mindfulness is a word thrown around sideways these days (!), but the principles in it are really simple and can be practiced anywhere (you don’t have to be sitting in mountains in India or on a rug on the floor to do it).

Simply sit somewhere comfortable, and bring your attention to yourself, and your surroundings.

focus on your breathing
focus on the sounds around you
focus on what you can see

Essentially, it’s all about bringing your attention to the present. The small, infinite details that surround us.

Do boring stuff (!).

You know all those things we put off doing - like washing the dishes, or doing a house clean, or going on a walk without our headphones?!

Well, now you know that there are actual neurological, scientific benefits to doing these things - embrace it. See if knowing this can change your relationship to these ‘boring’ jobs.

So in conclusion - let your thoughts - or lack of them - take you to exciting new places. Even if it does mean getting bored in the process.

____

A xoxo

In a digital era, the only art you need to master.

The Neuroscience: The Default Mode Network.

The Psychology - and Benefits - of Boredom.

Digital Distraction Doesn’t Count.

Implementing This Art Form.

Turn your phone OFF.

Practice mindfulness.

Do boring stuff (!).

The Neuroscience: The Default Mode Network.

The Psychology - and Benefits - of Boredom.

Digital Distraction Doesn’t Count.

Implementing This Art Form.

Turn your phone OFF.

Practice mindfulness.

Do boring stuff (!).

The Neuroscience: The Default Mode Network.

The Psychology - and Benefits - of Boredom.

Digital Distraction Doesn’t Count.

Implementing This Art Form.

Turn your phone OFF.

Practice mindfulness.

Do boring stuff (!).