Stop being "always-on"
How to give your brain a break (may include walking)
Confession: I am an always-on person.
If I’m not working, I’m browsing. My idea of a great night in? Watching a film, reading an article, or playing a game on my phone. At the same time.
For example, Pixar’s Inside Out 2 was announced a few weeks ago, so I watched the first film (only eight years late to the party!)
… While simultaneously googling which emotions they left out, what’s the name of that guy on Seinfeld, easter-eggs, how far is it to drive from Minnesota to San Francisco… Ooh, new work email. Overstimulation 101.
While watching the characters work to find balance and reading about the film was vetted by neuroscientists, I thought, maybe this behaviour isn’t great for our brains? An "always-on" multi-tasking culture has become the norm. So, inspired by my new favourite film, here’s an exploration of downtime and how to give your brain a break.
Stress vs. rest
Your brain operates in two primary states: the sympathetic ("fight or flight") and the parasympathetic (rest and digest). While the sympathetic state helps you tackle deadlines and work pressures, prolonged exposure can lead to chronic stress, negatively impacting your health. It’s all about balance, baby. Just like the characters in "Inside Out" — who all got tired, clocked off work and went to bed — your emotions and brain need time to process and rest.
Recognise stress, embrace the chill
Identifying when you're stressed is kind of important, and the sooner you can do it, the better. Signs include increased heart rate, tension, and rapid breathing. Once you notice, it's important to switch gears. This doesn't mean changing from work to another form of mental engagement like social media. Proper downtime involves activities that allow your brain to rest differently.
Rumination is characterised by “repetitively focusing on the fact that one is depressed; on one's symptoms of depression; and the causes, meanings, and consequences of depressive symptoms.”
Important! For some people, me included, downtime can lead to rumination – a spiral of negative thoughts or brooding. Yes, it’s the negativity bias again, so this is where making an active choice to be mindful becomes essential. It's about finding a balance — allowing your brain time to wander without letting negative thoughts take over.
Transitioning from a work-focused mindset to a relaxed state is a useful skill. This conscious shift is essential (and is when imposing liminal space can be extremely helpful). You're giving your brain the rest it deserves and enhancing its capacity to handle stress better.
My number one idea for marking the end of the working day is to create a post-work ritual, a consistent routine that signals the end of your workday.
This could be as simple as shutting down your computer, tidying your desk, or changing out of your work clothes. We heard so much about this during the pandemic, but the advice is still valid; it’s a psychological cue that work is over.
Next, disconnect from digital distractions and be present in the moment. Some ideas include:
Setting aside time each day to be alone in your thoughts, no phones or devices.
Get outside. Nature = happiness, according to numerous researchers.
A mindful breathing session can help calm the nervous system and shift your state from stress to relaxation.
Find your non-work jam. I love to cook dinner; switching from a brain-based activity to a hand/sensory-based task works well for me.
Go for a walk. Scientists have found that when we walk, our foot hits the ground and creates a pressure wave that travels to the heart and then communicates with the brain. This wave ensures that the brain receives enough oxygen to stay healthy. Every brain cell requires oxygen to function correctly, and if we fail to deliver it, it becomes challenging to think, be productive, and manage our emotions. It sounds simple, but… Stroll, don’t scroll.
Final thoughts
You’re probably not surprised to hear that downtime improves mental and physical health, enhances work performance, and boosts overall life satisfaction.
Once you’ve mastered the work transition, you can start finding other moments in life to zone out mindfully. Arianna Huffington suggests the great British queue as a chance to slow down and practice mindfulness:
“Instead of letting the frequent wailing of sirens irritate us, we could use the sound to remind us to take a pause and notice the moment. At the traffic crossing, instead of being impatient for the green man, appreciate how the red man gives us a chance to stop, breathe and look around.”
Our brains need time to rest, process, and rejuvenate. In a world that constantly demands more and more attention, giving your brain the break it deserves isn't just a luxury – it's a necessity.
I’m off for a walk,
Amber
Needed this today!