STOP FILLING EVERY MOMENT Here's Why Your Brain Will Thank You

Have you ever noticed how we fill every spare moment with something?

Whether it's scrolling through our phones, listening to a podcast, or watching a video while eating, we rarely allow our brains to simply rest.

We live in a world that constantly feeds us with information, making it seem like we’re wasting time if we’re not actively learning or doing something productive.

But what if I told you that taking breaks—real breaks, with no input—could actually be one of the most beneficial things you can do for your mind and body?

The Power of Mental Downtime

When we step away from constant stimulation, our brain shifts into what neuroscientists call the Default Mode Network (DMN).

This is a network of interconnected brain regions that becomes active when we are not focused on external tasks.

The DMN plays a crucial role in:

• self-reflection

• memory consolidation

• problem-solving

• creativity

It’s when we daydream, process emotions, and make sense of our experiences.

In essence, it’s the brain’s way of integrating information and making deeper connections.

However, when we constantly bombard ourselves with stimuli—scrolling social media, listening to content, or even engaging in work without breaks—we suppress the activation of the DMN.

Studies show that a lack of DMN activation can lead to:

• increased stress,

• reduced creativity,

• poor memory retention,

• difficulty in decision-making

  
  

Without mental rest, our brains never get the chance to process information effectively, which can result in mental fatigue and burnout.

The ability to truly rest and let our thoughts wander is not laziness—it’s a vital function that supports cognitive and emotional well-being.

My Own Journey with Taking Breaks

Everything starts with awareness. The first step is recognizing the importance of taking breaks and allowing the brain to rest.

That’s why I’m sharing this—so that you, too, can start looking at your daily life and identifying areas where you can create more space for mental downtime.

In the past years, I’ve changed different things in my daily activities to make space for conscious brain breaks. Some of them were easy to integrate, others required a lot of self-control, compassion, and curiosity.

The good news is that the more you make your brain rest the easier becomes to change well-established not-so-healthy habits.

I want to share with you, 3 things I recently have started to do differently to allow my brain to rest and digest:

• Eating alone with no "company": working from home sometimes meant having a solitary lunch break. I noticed that I was automatically reaching out for a video to watch to keep me company. I often justified myself with the fact that it was an educational video, thinking I was making good use of my time.

  Until I took the courage to stop doing that.

  Instead, I remain in the silence, giving my thoughts room to organize while I concentrate on my meal, enjoying every bite. Often, this leads to a new idea emerging or recalling something I intended to do but hadn't yet accomplished.

  
  

• Silent Walks & Bike Rides: I used to always have a podcast or audiobook playing while biking or walking. While I love learning, I noticed that my mind never had a chance to just wander. Now, I allow myself to simply be present, listening to the sounds around me and giving my brain a break.

  
  

• Phone-Free Bathroom Breaks: Okay, this one is funny, but let’s be real—how many of us bring our phones with us to the toilet? I used to do it all the time, scrolling mindlessly. Now, I take that time to just breathe and "meditate on my poop" as my ayurvedic teacher would suggest.

The Benefits of Unplugging

When you start incorporating real breaks into your day, you might be surprised by the benefits:

• Improved Focus and Creativity: Giving your brain downtime allows fresh ideas and insights to emerge naturally.

• Better Stress Management: Mental breaks help regulate your nervous system, reducing stress and anxiety levels.

• Enhanced Memory and Learning: The DMN plays a role in consolidating memories, meaning you actually retain information better when you allow space for rest.

• Increased Emotional Well-being: With fewer distractions, you become more in tune with your emotions and can process them in a healthier way.

A Small Challenge for You

If this resonates with you, I invite you to try a simple challenge: find one small habit in your day where you can remove unnecessary input and just be.

Whether it’s eating without distractions, taking a silent walk, or leaving your phone behind for a few minutes, start with something manageable. Observe how it feels, and notice if you gain more clarity, peace, or creativity.

Remember, your brain is not a machine. It needs space to breathe, process, and recharge.

True productivity comes from balance—not from filling every second with input.

So, give yourself the gift of silence and see what unfolds.

Let me know in the comments what small habits you have changed to allow more space for your brain to rest and recharge. I would love to hear from you.