Locations:
Search IconSearch

Why Downtime Is Essential for Brain Health

Give your brain the break it needs

Woman vacuuming

Being busy can feel like a badge of honor. “So many of us define ourselves by what we do. So we overdo, overwork and overproduce,” says psychologist Scott Bea, PsyD. “In our culture, ‘downtime’ can sound like a dirty word.”

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

But there are plenty of good reasons to give your brain a break, he says. Not convinced you have time to take five? Keep reading.

Downtime for the overworked brain

Have you ever gotten stuck doing a crossword puzzle, set it aside and came back to solve it easily after a break? That’s no accident. “Our brains are like sponges,” says Dr. Bea. “They can only soak up so much information before they’re saturated, then they have to dry out a bit.”

Your brain needs a rest now and then. A little downtime is important for your brain health. Research has found that taking breaks can improve your mood, boost your performance and increase your ability to concentrate and pay attention.

When you don’t give your mind a chance to pause and refresh, it doesn’t work as efficiently. You might also be more likely to experience burnout and the health problems that go hand-in-hand with chronic stress.

“When you take breaks, you can solve problems in fresher ways than you could if you just kept your nose to the grindstone,” he says. “Our brains are like any machine: They need a rest.”

Let the default mode network out to play

Taking a break doesn’t mean your brain has totally checked out. “What we call downtime isn’t complete downtime,” Dr. Bea says.

That’s because some regions of the brain get more active when you aren’t focused on processing information. The best known of those brain areas is the default mode network (DMN).

Advertisement

The DMN seems to play an important role when you’re focusing attention inward, rather than focusing on the external world. The DMN has been linked to things like ethics, memories, creativity and how we define our sense of self.

“There’s some science to suggest that what our brains do when they’re not actively processing information is pretty important,” he says. “When we let our minds wander, it can be replenishing.”

What counts as downtime?

Don’t confuse “downtime” with “leisure activity.” Going to a museum, doing a puzzle, reading a book, catching up with a friend — those are wonderful ways to spend your free time. But they’re not true downtime, in the mind-wandering sense.

And watching TV, scrolling through social media or playing games on your phone also don’t count as downtime. (What???) “These activities all require processing information — and part of the reason we need more downtime is that we’re doing way too much processing already,” Dr. Bea explains.

To let your mind wander and activate the DMN, you need to do less. A lot less. Like “sit and stare into space” less. If you have trouble sitting and staring, try a mindless task, like vacuuming or weeding, Dr. Bea says. He’s a big fan of nature walks. But whatever you do, pick something that doesn’t require your brain to do much work. Then, let it meander.

How to take a break when you’re too busy to think

If you’re used to being overscheduled, though, it can be hard to figure out how to let your brain just … be. These steps will help make you a daydream believer.

  1. Schedule it. If your agenda is chock-full, it’s hard to let your brain relax and recharge. Try to squeeze in a few minutes each day for downtime. How much you can handle depends on your schedule and temperament, Dr. Bea says. Start with a few minutes a day and add more as you get into the habit.
  2. Plan when to worry. If you spend your mind-wandering moments stressing over problems, it’s not exactly restorative. “Filling our downtime with worry is not to our advantage,” Dr. Bea says. Set aside a set time each day to worry. If you find yourself worrying during other times — like mind-wandering moments — remind yourself to postpone the stress until its regularly scheduled appointment. “Like all things, that gets easier with practice,” he adds.
  3. Set the stage. If you find it hard to be idle with your thoughts, try guiding them. A mindfulness app can help you tune in to your surroundings. Or wander through some pleasant childhood memories and see where they lead you, Dr. Bea suggests. “You can create a plan for these healthy brain experiences.”
  4. Have good sense. Having trouble daydreaming without dwelling on your troubles? “Pay attention to your senses rather than your thoughts,” Dr. Bea suggests. “Listen to the birds, or focus on the scent of a candle.”
  5. Practice, practice. Some people don’t need a nudge to get lost in a daydream. But for many others, embracing downtime takes getting used to. That’s OK, Dr. Bea says. “Over time, we get better and better, and we start to recover something important and restorative for our brains,” he says.

Advertisement

So go ahead and give yourself a break. Your mind will thank you later — when it’s done wandering.

Advertisement

Learn more about our editorial process.

Related Articles

Person jumping, releasing umbrella, with healthcare provider displaying acronym for cognitive behavioral therapy sign
September 16, 2024/Mental Health
How To Heal Your Inner Child

Identify your emotional triggers, come to terms with your regrets and allow yourself to be a kid again

Person with backpack on holding hand of young child with teddy bear, walking
September 16, 2024/Mental Health
Meet Your Inner Child

Your inner child is a representation of your childhood experiences and the ways they can still affect you on a day-to-day basis

ASMR sensations, with microphone, and popping bubble wrap, snapping chocolate bar, using a soft make-up brush
September 13, 2024/Brain & Nervous System
From Tap to Tingle: The Science of ASMR

Only some of us experience autonomous sensory meridian responses, but it’s beneficial to those who do

Healthcare provider examining marijuana leaf with a magnifying glass, with oversized brain in background
September 10, 2024/Brain & Nervous System
Can Marijuana Help Your Anxiety and Depression or Make It Worse?

Because of a lack of research and possible side effects, cannabis isn’t recommended to treat mental health disorders

Person sitting at home desk writing in a journal
September 3, 2024/Living Healthy
How To Recognize and Cope With Emotional Stress

Try mindfulness, healthy lifestyle changes and making time to relax to help combat emotional stress

Three males sitting on couch chatting, eating pizza
August 27, 2024/Men's Health
Are Men Less Likely To Have Friends?

Men tend to have fewer deep friendships than women, but building close friendships can benefit mental health

Person sitting on yoga mat in living room, drinking from bottle of water, cell phone on mat
August 22, 2024/Brain & Nervous System
How To Live Your Best Life With Tardive Dyskinesia

Healthy habits and a comfortable daily routine may make your TD symptoms more manageable

Couple sitting couch looking sad
August 16, 2024/Mental Health
How To Cope With Empty Nest Syndrome

Communicating with your family, setting expectations and finding healthy distractions can make life easier once your kiddo flies the coop

Trending Topics

Female and friend jogging outside
How To Increase Your Metabolism for Weight Loss

Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress

stovetop with stainless steel cookware and glassware
5 Ways Forever Chemicals (PFAS) May Affect Your Health

PFAS chemicals may make life easier — but they aren’t always so easy on the human body

jar of rice water and brush, with rice scattered around table
Could Rice Water Be the Secret To Healthier Hair?

While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims

Ad