PUT YOUR HEAD IN THE CLOUDS
How productive mental downtime will make you happier and healthier.
After you take a mental timeout, you’re better at creative thinking and coming up with clever ideas and solutions.
professor of education, psychology and neuroscience at the University of Southern California’s Brain and Creativity Institute.
“It helps you make sense of who you are, what actions to do next, and what things mean, and it’s linked to well-being, intelligence and creativity.”
The DMN gives your mind a chance to reflect and sort things out. It helps you expand on and solidify lessons you’ve learned, think about and plan for the future, and work out problems.
Anytime you get stuck on something and give up on it, only to be struck with an “A-ha!” moment later on, you may have your DMN to thank, says Jonathan Schooler, a professor of psychological and brain sciences and the director of the Center for
Mindfulness and Human Potential at the University of California, Santa Barbara.
In a study on writers and physicists, Jonathan and his team found that 30 per cent of the group’s creative ideas originated while they were thinking about or doing something unrelated to their jobs.
In addition, the DMN also plays a key role in forming memories. In fact, your brain may be busier forming memories in the quiet time right before you fall asleep (a prime DMN period) than when you’re actually sleeping, a study from the University of Bonn in Germany suggests.
GET IN THE ZONE
It’s important to give your brain a break numerous times throughout the day, experts say. While there’s no hard and fast prescription, Stew suggests aiming for a rest period about every 90 minutes or whenever you start to feel drained, are unable to concentrate, or are stuck on a problem.
No matter how busy you get, don’t sacrifice activities that really revitalise you, like a quiet bike ride in the morning, a lunch break away from your desk, or a relaxing evening at home. And don’t skip vacations or days off.
“The key is to stop thinking that downtime is a luxury that’s taking away from your productivity,” Mary says. In fact, just the opposite is true. “When you invest in downtime to consolidate information and construct meaning out of your life, you charge back into your day-to-day rejuvenated and more strategic about what you want to accomplish.”
Here are some other proven ways to get the mental refresh you need every day:
1. Take action. Washing dishes, gardening, going for a walk, painting a room – these types of activities are fertile ground for your DMN, Jonathan says. “People have a hard time daydreaming when they’re doing absolutely nothing,” he says. “They tend to feel guilty or bored. Non-demanding tasks give you a greater mental refresh because you’re not so restless.” Next time you’re folding laundry, let your mind wander.
2. Ignore your phone. Like most of us, you probably pull out your phone whenever you’re bored. But that habit is robbing you of precious mental downtime.
Take a screen break. When you’re running errands, stash your phone away (so that you’ll have it if you really need it), then ignore it for as long as you can. Notice how it feels to not be distracted and the way you can daydream when you’re doing things like waiting in line.
Stew, who asks his students to try this as an experiment, says people inevitably feel anxious at first. “But after a little while, they start to take deeper, more relaxing breaths and begin to observe the world around them,” he says. “Many realise how much they use their phones as a crutch whenever they’re nervous or bored.”
What’s more, allowing your brain to drift at times like this may actually help you stay more focused and present when you need to be, such as during an endless but important meeting at work, Jonathan says.
3. Be a little less connected. Facebook, Instagram, Twitter and Snapchat are like chocolate: Some is good for you, but too much can be trouble.
“Social media is the biggest killer of downtime, period,” Danielle says. “Plus it can work against you because you see only the perfection in people’s lives. That makes you anxious.” Even more stressful are all those upsetting news stories in your Facebook feed.
Track your social media usage for a few days to see exactly how much time you’re spending on it and how it makes you feel. If necessary, set limits for yourself – no more than 45 minutes a day, for instance – or cull your friends list, saving just those people you truly enjoy keeping up with.
Choose nature over concrete. Letting your mind wander while you’re strolling through a park is more restorative than when you’re walking down a street, according to research from the University of Michigan.
Why? Urban and suburban environments assault you with distractions – honking horns, cars, and people. But a green space has soothing sounds, such as birds chirping and trees rustling in the wind, that you can choose to pay attention to or not, giving your brain more freedom to roam where it wants to go.
4. Peace out. The mindfulness you get through meditation delivers important restorative benefits to your brain, studies show. But that doesn’t mean you need to carve out a half hour to sit in a corner and chant. “There are plenty of rest and relaxation techniques that you can do in under a minute,” Matthew says.
For example, focus on the tiny muscles in different areas of your body for 10 to 15 seconds each, he says. Or every time you take a drink of water, think about how it tastes and feels. Doing this is equivalent to giving your mind a mini-recess, Stew says.
5. Follow your bliss. DMN isn’t the only kind of mental break you benefit from. Doing things you love, even if they require some focus – reading, playing tennis or piano, going to a concert with friends – can also be rejuvenating, says Pamela Rutledge, the director of the Media Psychology Research Center in California.
“Think about which activities fulfil and energise you,” she says. “Build in time for that enjoyment and to experience the positive emotions that come from them.”