How (and why) you should embrace the "art of doing nothing"

Mental Health

Jun 18

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Burned out from always being “on”? It's time to embrace the "art of doing nothing." Learn the surprising science behind the concept, and 10 ways to practice it yourself.

It’s the weekend and you’re sprawled out on the couch with your phone in your hand, trying to send an email while also listening to a new podcast everyone’s talking about. Then you remember you had to follow up with your doctor, and quickly shift gears to do that.

It’s supposed to be your downtime, but for some reason, you can’t help but be “on”... even when you’re exhausted. In a culture that glorifies productivity, doing nothing can feel almost reckless. You might take a few hours to recharge, only to be overcome by the need to work faster and harder to make up for "lost time."

But here’s the thing: not only is there nothing wrong with resting or taking a break — it can actually help you to be more productive. Doing nothing can offer you time to rest, recharge, or even allow space for inspiration and creativity to show up.

So let’s explore the art of doing nothing, what science says about true rest, and how you can embrace the quiet in a way that feels right to you.

What is the “art of doing nothing”?

Sometimes the best way to define something is to define what it isn't. So, let’s be clear that intentionally doing nothing is not a sign that you lack willpower or that you’ve given up. It’s a quiet act where you choose to reclaim your attention, your time, and your mental space. Doing nothing with intention is about consciously choosing stillness on purpose, and without guilt.

In Dutch, this concept is called Niksen, which roughly translates to “doing nothing” or “doing something without a purpose.” Journalist Olga Mecking brought it into global conversation with her 2019 New York Times article, “The Case for Doing Nothing,” and also her book “Niksen: Embracing the Dutch Art of Doing Nothing.” Since then, it’s gained traction as a counterbalance to chronic productivity and burnout culture.

This practice is not the same as meditating, scrolling TikTok, or planning your next grocery run in your head while “resting.” It’s the opposite of multitasking, and instead consists of being idle with no goal— maybe on a park bench, staring out the window, lying in bed, or simply noticing how it feels to be in the present moment.

Is there science behind doing nothing?

You may be happy to learn that you’re doing your brain a favor when you do nothing.

When you’re not focused on a specific task, your brain shifts into what’s called the default mode network (DMN). This network lights up during moments of rest, like daydreaming, mind-wandering, or simply sitting with your thoughts.

Researchers say this state supports memory consolidation, emotional processing, self-reflection, and creative problem-solving. So if you were ever wondering why your best ideas often show up when you’re in the shower or out for an aimless walk, there’s your answer.

Several studies have found that people performed better on creative tasks after letting their minds wander. Unstructured rest has also been linked to lower stress and better wellbeing.

It’s also important to realize what counts as the most restorative rest: It’s not watching TV or playing with your phone, which is what we often associate the term “rest” with. Instead, it’s a kind of open, unstructured stillness that gives your mind real room to breathe. Think of it as a form of mental hygiene.

Rest isn't the opposite of doing. It's the other side of it. Just as breathing requires both an inhale and an exhale, a full life requires both effort and stillness. It's only when you step back and give your mind real room that the processing, the integrating, and the creating can actually happen. Relentless doing tends to crowd all of that out.

Why doing nothing can be harder than it sounds

In theory, doing nothing seems simple. Just sit. Be still. Don’t engage. But in reality, it can feel incredibly uncomfortable. After all, your brain isn’t used to being still.

If you’re struggling with the art of doing nothing, here are a few reasons why:

Cultural pressure: Many of us were taught (whether explicitly or not) that our worth is measured by what we do. So when we do stop, we can’t help the voice that says we’re wasting our time and should be doing something productive instead. Suddenly, rest doesn’t feel relaxing. It feels stressful.
Our brains aren’t used to it: A 2014 study from the University of Virginia found that some participants preferred giving themselves mild electric shocks over sitting in silence for just 6-15 minutes. (Yes, really.) That’s how unfamiliar and uncomfortable it can feel for some of us to be alone with our thoughts.
Constant stimulation is the new normal: It can be hard to find a quiet moment without our phones, screens, or to-do lists. Activities like waiting in line, walking to your car, or brushing your teeth used to be natural pauses, but now, they’re just filled with noise. When those gaps disappear, true stillness can feel almost threatening because it’s so strange to us.
Fear of falling behind: For some people, the discomfort isn't just boredom. It's guilt. There's a fear that stepping back means absconding on responsibilities, canceling on people or not showing up. That if you're not visible and active, something important will slip.

So, if you’ve ever tried to do nothing and ended up reaching for your phone, tidying the kitchen, or spiraling into anxious thoughts instead, know that you’re just bumping up against habits and systems that don’t leave much space for quiet. But that’s all the more reason to keep practicing.

How to embrace the art of doing nothing: 10 ways to practice finding peace

The key to doing nothing is to start small, keep it gentle, and reframe what the phrase “nothing” actually means to you. Don’t expect hour-long stretches of silence. Instead, work on carving out space—even briefly—to stop striving and just be.

Here are nine ways to experiment with the art of doing nothing, no yoga mat required.

1. Reclaim micro-moments

Start with the natural pauses that already exist in your day. If you're waiting in line or heating up something in the microwave, don't reach for your phone or try to multitask instead.

Just be. Take 10 deep mindful breaths. Drink a cup of tea. Pay attention to your thoughts without analyzing what they mean. These small interruptions to the forward motion are enough. You don't need an hour to start noticing the difference.

💙 When the microwave beeps or the lift doors close, try Pausing with Tamara Levitt to make something of that moment before it slips away.

2. Use a timer to create a container

If doing nothing feels aimless or stressful, try setting a timer for 2-5 minutes. Then, give yourself permission to sit, breathe, and observe without any agenda or outcome.

Setting aside a specific time to do nothing can help quiet the part of your brain that needs to get it right all the time.

💙 Got three minutes? A No Pressure Pause with Rose Nisker gives you a gentle container to simply breathe and exist without needing to produce anything.

3. Sit by a window and stare

This isn’t a metaphor: Literally pick a spot, sit down, and stare out the window.

Watch the sky shift. Track the movement of a tree branch or a shadow on the wall. Let your mind wander with no pressure to do or notice anything profound.

It’s oddly grounding and completely free.

💙 There's a word for this: Boketto. Explore it in Boketto with Tamara Levitt, a Daily Calm session named for the Japanese art of gazing into the middle distance with a quiet, unfocused mind.

4. Do one thing without trying to optimize it

We’ve been conditioned to believe that nothing can be done without multitasking. So, work to dispel that belief.

Drink your morning coffee without checking your phone. Take a walk without tracking your steps. Sit on the couch without turning on the TV just for background noise.

Removing the goal or secondary task can transform routine moments into restorative ones.

💙 If you're someone who always has three tabs open at once, listen to Single-Tasking with Jay Shetty for a reminder of what you get back when you do just one thing at a time.

5. Give your mind permission to wander

Daydreaming has wrongly been dismissed as unproductive when in reality, it’s a powerful form of mental processing.

Let your thoughts float without judgment. In the process, you might find yourself recalling a forgotten memory, imagining something absurd, or even just drifting. But that’s okay. You don’t have to land anywhere.

💙 Learn to work with your Wandering Mind rather than fight it, with a little help from Jay Shetty.

6. Name the discomfort, but stay with it

Stillness can bring up restlessness, boredom, or guilt. Instead of resisting it, name it.

Remind yourself that nothing is wrong, it’s just unfamiliar. Often, the most nourishing parts of this practice come after you’ve moved through that initial resistance.

💙 If restlessness creeps in the moment you sit still, try Self-Soothing with Tamara Levitt to learn how to meet that discomfort from the inside rather than running from it.

7. Make "nothing" a ritual, not a reward

One of the biggest misconceptions about productivity is that you have to earn rest. You don't. Try building a window into each day — even just 10 minutes when you first wake up, after work, or right before bed — to let the busyness settle. Give yourself that time whether it's to ease into a new day or let the old one dissipate.

Schedule it like any other appointment and protect it. It's just as valid as a workout or a therapy session. (In fact, in some moments, even more so.)

💙 Challenge the belief that you have to earn your downtime by listening to Resting Is Training with Jay Shetty, a reframe that might just change how you protect your rest.

9. Do nothing for a longer stretch

Sometimes a micro-break isn't enough. Take a weekend to lie in bed, eat greasy takeout, and read trashy novels, or go on a vacation. Proper periods of rest after being on the go for extended periods are so helpful for pressing that reset button, getting clarity, and finding new inspiration. Let an auto-responder deal with your emails and don't try to get updates from friends and colleagues.

💙 Before you go screen-free for a stretch, explore Mindful Media with Tamara Levitt to understand what your consumption habits are actually costing you.

10. Practice boredom as a skill

Boredom tolerance is a muscle, and most of us are out of shape. So, try practicing it on purpose.

Seriously, just sit somewhere and let yourself be bored. Observe the urge to escape, and watch it pass. Over time, your nervous system will start to recognize these moments not as threats, but as invitations.

💙 Ready to make peace with boredom? Press play on Boredom with Tamara Levitt and sit with the feeling long enough to discover what's waiting on the other side of it.

The unexpected benefits of empty space

One thing people often don't expect about doing nothing is what tends to show up in that space.

When you're not trying to fit yourself into tightly constructed to-do lists or fulfill the multiple roles you carry throughout the day, the rigid boundaries between those roles start to lift. The different parts of your life start to talk to each other. A stray thought from a conversation earlier in the week finds its way to a problem you've been stuck on. A song you weren't really listening to reminds you of something you used to love doing. A moment of stillness helps you process a difficult encounter and finally let it go.

This is what the brain does when you stop crowding it. The connections were always there. Empty space just makes them visible.

The art of doing nothing isn't a retreat from your life. It's one of the more direct routes back to the parts of it that actually matter.

Art of doing nothing FAQs

Is doing nothing the same as being lazy?

Not at all. Laziness is often framed as avoiding responsibility or effort altogether, even necessary actions. The art of doing nothing, however, is a conscious, intentional practice.

Doing nothing is about pausing on purpose because you recognize the value of rest, reflection, and simply being. Choosing to do nothing can be a form of resistance given how much our society prizes productivity, and you may notice real benefits from making that decision.

Can I actually benefit from doing nothing?

Yes, and the number of ways may surprise you. Doing nothing gives your brain time to rest and integrate, which supports creativity, memory, and emotional regulation.

It also allows your nervous system to downshift from being on the go all the time, which can help reduce stress hormones and restore balance. On an emotional level, it even creates space to notice how you’re really feeling without trying to fix the emotion or distract yourself.

Over time, these pauses can help you feel more centered, more intuitive, and less reactive to the constant pressure of doing more.

What’s the difference between resting and doing nothing?

Resting often comes with a purpose: You’re sleeping to recover, meditating to calm down, or taking a break so you can return to work refreshed. Doing nothing, in contrast, removes the agenda altogether. It’s open-ended.

When you’re doing nothing, you’re not trying to feel better, be more productive, or check anything off a list. You’re just existing. The point here is presence, not recovery.

Is there scientific evidence behind the art of doing nothing?

Yes, and it’s more robust than you might expect. Neuroscience has shown that the brain’s default mode network—the system that activates when we’re not focused on a specific task—is linked to creativity, self-reflection, and emotional processing.

Research also suggests that unstructured mental rest improves problem-solving and well-being. This kind of “mind-wandering mode” helps the brain sort through experiences and make meaning of them. Structured tasks often don’t allow this, since you’re so focused on one particular thing.

How long should I spend doing nothing each day?

There’s no one-size-fits-all number. For some, two or three minutes of stillness can be enough to reset. For others, it might look like a longer pause, such as lying on the floor, sitting in a park, or staring at the ceiling for 10 minutes.

What matters more than the duration is the quality of the moment: Are you giving yourself permission to truly stop? Start with a length that feels doable, and notice how your relationship with time begins to shift. Even brief, intentional pauses can create meaningful space in your day.

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Calm Editorial Team