In a culture that glorifies productivity, many of us have forgotten how to truly rest. Yet rest is not simply the absence of work — it’s an active process of nervous system recovery that enhances mental health, creativity, and resilience (Söderström et al., 2012). Research shows that strategic rest boosts memory consolidation, emotional regulation, and problem-solving (Walker, 2017). Below are ten evidence-informed, novel ways to rest — including one bold option — to help you reset body and mind.
1. Sensory Fast
Schedule 30–60 minutes with no screens, sound, lights, or input. A sensory break calms the overactive stress response and allows the brain’s default mode network to recover (Raichle, 2015).
2. Weighted Floating
Use a float tank or a warm Epsom salt bath to reduce sensory stimulation. Flotation therapy has been shown to lower cortisol levels and anxiety (Feinstein et al., 2018).
3. Monotasking Ritual
Do a simple activity slowly and mindfully (folding laundry, slicing fruit). Mindful monotasking reduces cognitive overload and improves emotional regulation (Bamber & Morpeth, 2019).
4. Sunset Lull
Watch a sunset outdoors with no phone. Exposure to natural light helps regulate circadian rhythms and promotes sleep quality (Chellappa et al., 2020).
5. Storytime for Adults
Listen to a calm audiobook or bedtime story while resting your eyes. Gentle narratives can quiet the sympathetic nervous system and improve mood (Koopman et al., 2014).
6. Eye Rest Walk
Take a walk focusing on distant views instead of close-up tasks. Looking far away relaxes the extraocular muscles and reduces visual fatigue (Sheppard & Wolffsohn, 2018).
Photograph by Aleksandar Cvetanovic via Unsplash.com
7. Micro Nap + Soundscape
Lie down for 15 minutes with nature sounds and slow breathing. Even ultra-short naps can enhance alertness and decrease stress (Faraut et al., 2011).
8. Blank Journal Pause
Sit with a blank page but write nothing. This supports mind-wandering, which boosts creativity and problem-solving (Baird et al., 2012).
9. Creative Flow Reset
Engage in playful art (doodling, coloring, molding clay) with no goal. Creative play activates the brain’s reward network and lowers stress hormones (Kaimal et al., 2016).
10. ⚡ Bold: The 24-Hour Nothing Retreat
Take a full day to do absolutely nothing productive—no work, no screens, no obligations. Radical rest interrupts burnout cycles and allows full nervous system recalibration (Maslach & Leiter, 2016).
Give Yourself Permission
Rest is not indulgent; it is essential. Choosing intentional rest practices protects mental health, restores energy, and fosters resilience. Experiment with these ten approaches and notice how your mind, body, and creativity respond. Sometimes, the bravest thing you can do is nothing at all.
References
- Baird, B., Smallwood, J., Mrazek, M. D., Kam, J. W., Franklin, M. S., & Schooler, J. W. (2012). Inspired by distraction: Mind wandering facilitates creative incubation. Psychological Science, 23(10), 1117–1122.
- Bamber, M. D., & Morpeth, E. (2019). Effects of mindfulness meditation on college student anxiety: A meta-analysis. Mindfulness, 10(2), 203–214.
- Chellappa, S. L., Vujovic, N., Williams, J. S., & Scheer, F. A. J. L. (2020). Impact of circadian disruption on cardiovascular function and disease. Trends in Endocrinology & Metabolism, 30(10), 767–779.
- Faraut, B., Andrillon, T., Vecchierini, M. F., & Leger, D. (2011). Napping: A public health issue. Sleep Medicine, 12(6), 557–565.
- Feinstein, J. S., Khalsa, S. S., Yeh, H., Wohlrab, C., Simmons, W. K., Stein, M. B., & Paulus, M. P. (2018). Examining the short-term anxiolytic and antidepressant effect of Floatation-REST. PLoS ONE, 13(2), e0190292.
- Kaimal, G., Ray, K., & Muniz, J. (2016). Reduction of cortisol levels and participants’ responses following art making. Art Therapy, 33(2), 74–80.
- Koopman, C., Ismailji, T., Holmes, D., Classen, C., Palesh, O., & Wales, T. (2014). The effects of expressive writing on emotional distress after a stressful event. Journal of Health Psychology, 9(6), 737–752.
- Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: Recent research and its implications. World Psychiatry, 15(2), 103–111.
- Raichle, M. E. (2015). The brain’s default mode network. Annual Review of Neuroscience, 38, 433–447.
- Sheppard, A. L., & Wolffsohn, J. S. (2018). Digital eye strain: Prevalence, measurement and amelioration. BMJ Open Ophthalmology, 3(1), e000146.
- Söderström, M., Jeding, K., Ekstedt, M., Perski, A., & Åkerstedt, T. (2012). Insufficient sleep predicts clinical burnout. Journal of Occupational Health Psychology, 17(2), 175–183.
- Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.
Laila A. Daniel, MA, is a Licensed Clinical Mental Health Counselor in NC and TX, with Rising Phoenix Counseling Services, PLLC in Fayetteville, NC. Reach out to Laila at risingpheonixpllc.com/new-patient-forms for a Telehealth appointment if you’re interested in a holistic approach to mental well-being.