The benefits of silence and how to create a quiet time ritual
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the power and benefits of silence, including how it boosts your mental health. Plus, create your own quiet time ritual with our easy steps.
Imagine that you finally get the house to yourself. No dings, no pings, no voices bouncing off the walls. Just a still, silent home — and for a moment, your whole nervous system seems to settle. Maybe you can actually hear yourself think. Or maybe, for once, you don’t have to.
Everyone loves a break from the chaos of life, but the benefits of silence go deeper than just a mental reset. Research shows that spending time in a quiet environment can support memory, attention, emotional regulation, and even the body’s healing processes. Comforting silence gives your overstimulated brain a chance to recover from all the input it takes in — especially if your days are filled with other people’s needs, nonstop tasks, and constant hum of background noise.
Silent time isn’t about tuning out the world completely, but creating space where your thoughts don’t have to compete, and you can just be. And here’s the best part: building in calm, silent time doesn’t require going to a remote cabin or spending hours alone. Even a few minutes of stillness can help you feel more connected, present, and steady. Here are some reasons a little silence can go a long way, and how to get quiet and centered right now.
How does quiet time support your wellbeing? 5 benefits of silence
Silence isn't just about being away from noise and other stimuli. It's about giving yourself the space to grow, think, and breathe. Make quiet time a regular part of your day, and experience for yourself the many benefits it can bring.
1. Quiet time can help reduce stress
Turn down the noise, and you’re more likely to be able to turn down the stress. When you're in a quiet place, your body is better able to relax. Your brain has a chance to stop being in overdrive, and you may feel the tension slip away. Next time you find yourself getting stressed, take a step back from the noise and let yourself unwind.
2. Quiet time can help improve mental clarity
Clear your mind with quiet time. Without all the distractions, it can be easier to concentrate. Think of it as giving your brain a little vacation, so that when it's time to work again, you can show up with more energy and clarity.
3. Quiet time can help enhance creativity
Quiet moments can spark your best ideas. When it's silent, your mind can wander and dream up all sorts of creative things. It's like planting a seed in a garden, nurturing it, and watching it grow.
4. Quiet time can help emotional regulation
Silence gives you a chance to catch your breath and understand your feelings. It lets you press pause on a busy day and check in with yourself. This can help you feel more balanced and in control of your emotions.
5. Quiet time can help increase self-awareness
It’s possible to learn more about yourself in the quiet moments. Listening to your thoughts when the world goes silent can help you get to know who you really are, leading to insights about yourself and your place in the world.
5 ways to find time for silence
We all lead busy lives, but finding time for silence is essential for our wellbeing. The aim isn't to embark on a journey of isolation. It's about embracing alone time and finding pockets of peace in your day.
These moments of silence are your time to recharge and reconnect with yourself, and with these five practical tips, you can help carve out quiet moments that can refresh your day and change your life.
1. Build silence into your schedule
Treat quiet time like an important meeting by adding it to your calendar. Even a few minutes can make a big difference. Whether it's during your morning coffee or right before bed, find a time in your daily routine for a little bit of quiet time that works for you, and stick to it.
💙 Learn how to Schedule Me-tings, or time dedicated to you to embrace stillness and reset your mind with the Daily Jay.
2. Create a quiet space at home
Designate a spot in your home as your sanctuary. This could be a comfy chair by the window or a cozy corner with your favorite blanket and book. When you're in this space, make a pact with yourself that it’s your place for peace and quiet, free of noise and distractions.
3. Set boundaries with others
Let the people you live with know that you need some undisturbed time. It's not about being alone all the time. It's about having a few precious moments of silence. A simple conversation about boundaries can go a long way in helping others understand and respect your need for quiet.
💙 Learn how to effectively set Boundaries in the Relationship with Others series to give yourself space to embrace silence.
4. Incorporate silence into your meditation practice
Use silence as a backdrop for meditation and grounding exercises. Focus on your breath or the sensations in your body to anchor yourself in the present moment.
💙 Explore the importance of Silence in your life and meditation practice during the Daily Calm.
5. Adapt the practice to your lifestyle
Make your quiet time practice realistic. If you have a hectic schedule, start small. Even a minute of stillness before you start your day or after you turn off your computer can have a positive impact.
💙 Enjoy the comfortable nothing you can find in Stillness during the Daily Trip with Jeff Warren.
Examples of quiet time rituals
Quiet time rituals can vary greatly, but they all share a common goal: providing you with a peaceful break from the hustle and bustle. Embracing the power of silence can lead to improved mental health, reduced blood pressure, enhanced self-awareness, and a sense of inner peace.
Use these examples as inspiration to come up with your own quiet time rituals. Keep exploring until you find what brings you comfort and peace.
Set an intention: Before the day begins, take a few deep breaths in silence and set an intention for the day.
Embrace natural silence: Immerse yourself in the natural silence of a park or garden, focusing on the present moment.
Read fiction: Curl up on the sofa and read a good fiction book. Reading fiction has been shown to increase empathy and emotional intelligence.
Self-reflection: At the end of the day, reflect on what you're grateful for in the quiet of your space. You can also implement a gratitude journal practice.
Get rest: Go to bed early and incorporate calming stretches or bedtime yoga.
Benefits of silence FAQ
What are the benefits of making your home a space of silence?
Transforming your home into a place of silence can have a powerful impact on wellbeing. Constant noise from traffic, devices, and conversations can overwhelm the nervous system without us even noticing. Introducing silence at home provides a restorative pause. Studies show that quiet environments reduce cortisol (the stress hormone), improve sleep quality, and sharpen focus.
Silence also enhances mindfulness. In a quiet home, you’re more likely to notice the sound of your breath, the light shifting through a window, or the simple feeling of rest. This kind of comforting silence promotes self-awareness and emotional stability. Families who adopt “quiet hours” may find that kids become calmer, creativity grows, and conflicts lessen.
Over time, silence creates an emotional reset button. Instead of reacting impulsively, you gain space to pause and respond thoughtfully. The result is a home that not only feels peaceful but also supports resilience and connection.
How can you practice silent time for calm and clarity?
Silent time doesn’t require hours of meditation or retreating from daily life. It can be woven into simple routines. Start by setting aside five to ten minutes a day — early morning, during a lunch break, or before bed. Turn off distractions, silence your phone, and sit in a comfortable spot.
During this calm time, you might focus on breathing, notice your surroundings, or simply rest without stimulation. These small breaks allow your brain’s default mode network—the system linked to reflection and memory—to activate. This is why even short moments of silence can lead to sharper focus and reduced stress.
The more consistently you practice, the more benefits of silence you’ll notice. Over time, it becomes easier to carry calm into busy parts of your day. Silent time trains your mind to pause, reset, and respond with clarity rather than reactivity.
Is it good to be quiet, or does silence feel uncomfortable?
Many people find silence awkward at first, but learning to be quiet offers real advantages. When you give yourself space to pause, your body shifts into a calmer state. Your heart rate lowers, stress hormones stabilize, and tension begins to ease. Over time, quiet becomes a tool for rebalancing both mind and body.
Emotionally, silence gives you room to process thoughts you may overlook in constant noise. While the first few moments might feel restless, this discomfort usually fades into what many call comforting silence.
Quiet also improves relationships. When you allow pauses in conversation, interactions often feel more thoughtful and genuine. So yes, being quiet is good. The benefits of silence extend beyond personal wellbeing to how you connect with others, helping you feel more grounded, clear, and present.
How can I create a quiet environment for calm time at home?
Creating a quiet environment doesn’t mean living in total silence, but rather making intentional choices that reduce noise. Start by lowering background distractions like TVs or phone alerts. These small changes create noticeable space for rest.
Or try to dedicate one area of your home to silence. It could be a chair by a window, a meditation cushion, or a cozy corner. Keep it clutter-free and simple, so your brain associates it with stillness. Adding soft lighting or natural touches like plants can make the space more inviting.
For families, try establishing “quiet hours,” such as tech-free evenings. This creates shared moments of calm time that benefit everyone’s mood and sleep.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
