Always On? The Shocking Cost of Never Slowing Down

Your Brain on Overload: How to Recharge Your Life in a World That Won’t Stop

What Happened to Downtime? Rediscovering the Art of Doing Nothing

As the devastating fires in Los Angeles unfold, we are reminded how fragile life can be. Heartbreaking reports of lives lost, families displaced, and communities totally leveled, if not simply upended, make it painfully clear how little control we sometimes have over the material aspects of our lives. Homes, possessions, routines—gone in an instant. What endures, even in the wake of such destruction, are the intangible threads: the comfort of human connection, the resilience of a community coming together, and the quiet moments that anchor us to what truly matters.

In moments like these, it’s natural to reevaluate what we value. It’s not the things we own or the relentless busyness of daily life. It’s the in-between moments—the shared stories, the companionship of family and friends, the time spent simply being—that form the fabric of a meaningful life.

And yet, for so many of us, these moments are overshadowed by the noise of modern life. Phones buzz, emails pile up, and we feel the constant pull to be productive, connected, or entertained. When do we make space for the things that matter most? When do we allow ourselves to slow down, unplug, and simply be?

What Is Downtime Anyway?

Downtime, in its purest form, is the art of doing nothing—and not feeling guilty about it. It’s the kind of unstructured time that used to feel normal: staring at clouds, daydreaming on a park bench, or sitting on the couch letting your mind wander.

Today, that kind of quiet feels almost impossible. Every pause is another chance to “get ahead,” whether it’s answering an email, checking notifications, or catching up on the latest binge-worthy series. This isn’t just stealing our mental space—it’s eroding our creativity and ability to recharge.

Imagine if, instead of multitasking, you allowed yourself a moment of real downtime. That simple act—letting your mind rest—might unlock the clarity or creativity you didn’t even know you needed.

Why Downtime Is Essential for Your Brain and Creativity

Downtime isn’t just a luxury—it’s critical for your mental and physical health. When you let your mind rest, you activate your parasympathetic nervous system, which calms your body, adjusts stress hormones in a health direction, and allows your brain to recharge. Think of it as a mental reset button.

When children play, their brains spin out in a state of trance, effortlessly tapping into theta wave activity—a frequency linked to creativity, deep relaxation, and imagination. In this state, time seems to dissolve, and their minds wander freely, unbound by rules or logic. It’s a mental rhythm that fosters exploration and problem-solving, a kind of natural daydream where possibilities are endless. As adults, we rarely access this brain state, trading it for the constant hum of beta waves tied to focus, logic, and productivity. What was once an effortless escape into wonder becomes a distant memory, overshadowed by the demands of a structured, fast-paced life. Yet, the ability to enter this state still exists, waiting to be rediscovered in moments of stillness, play, or creativity.

And rediscover it we must, because this mental openness isn’t just a relic of childhood—it’s a wellspring of innovation and insight. Those brilliant “aha” moments? They don’t happen when you’re stuck in endless meetings or glued to your phone. They appear during quiet times—while walking, daydreaming, or simply doing nothing. Creativity thrives in the space that downtime provides, allowing us to connect ideas, solve problems, and imagine new possibilities.

This is especially true for creatives—writers, designers, innovators—whose work depends on original thought and fresh ideas. Creativity isn’t a conveyor belt of predictable outputs; it’s a process that needs room to breathe. Industries that rely on ingenuity, from tech to entertainment to medicine, often require the mental openness that downtime provides. Without it, we risk stagnation, recycling the same ideas instead of forging new paths.

And it’s not just about work. Think about the personal joy and connection that arise from a quiet conversation with a loved one or a playful moment with a child. These are the moments downtime makes room for—the moments we carry with us, long after the emails and deadlines fade away.

The Problem with Always Being Plugged In

The constant stream of emails, notifications, and deadlines doesn’t just make us tired—it wears us out. Anxiety, burnout, and sleep disorders are on the rise, fueled by our inability to unplug. And ironically, the more we push ourselves, the less productive we become. Earlier this year, Bernie Sanders introduced legislation promoting a 32 hour work week. He may be on to something. Did you know that Belgium, Germany, Portugal, the UK, and many other countries have been exploring the 4-day work week for quite a while?

Research shows that overwork leads to diminishing returns, like squeezing water from an already dry sponge. By staying connected 24/7, we don’t just sacrifice rest; we lose our ability to think clearly, act decisively, and connect meaningfully with others.

This doesn’t just impact us individually—it affects our families, communities, and the way we show up for the people we care about. We can’t pour from an empty cup, and yet we expect ourselves to keep going, no matter the cost.

How to Create More Mental Space

Reclaiming downtime isn’t about banishing your devices to the dark corners of a drawer (though who hasn’t fantasized about giving that incessant ringer a one-way ticket out the window?). It’s about finding a bit of harmony between being plugged in and actually living. For those who prefer actionable tips over daydreams of phone-flinging, here’s at least one simple strategy:

1. Turn Off Notifications: Silence your phone and other devices for a set time each day. Start small, then build from there.

2. Set Boundaries: Create no-phone zones or hours in your home, especially during meals or before bed.

3. Rediscover Boredom: Allow yourself to daydream. Let your mind wander—it’s where creativity begins.

4. Schedule True Downtime: Block out unstructured time in your calendar, just as you would an important meeting.

The Art of Wandering: Finding Yourself in the Unplanned

My aunt, Dr. Gloria Sterling, a brilliant therapist in Southern California, often recommends what she calls “Wandering Days,” and the idea is as freeing as it sounds. She suggests carving out one day a week—just four, five, or six hours—to wander, untethered by obligations or plans. The wandering can take you to bustling coffee houses, hidden bookstores, antique shops, quirky markets, or even unexplored corners of your own city or a nearby town. The key is to go alone, leaving behind the roles and responsibilities that often define your day-to-day. It’s a chance to get reacquainted with your own company and settle into the quiet comfort of being with yourself.

For example, picture a middle-aged woman, juggling the chaos of work, family, and a never-ending to-do list. She sets aside a Saturday morning for herself—not to run errands or catch up on chores, but to wander. She starts with a latte at a cozy café she’s never been to, savoring the rare luxury of sipping her coffee slowly. From there, she strolls into a nearby independent bookstore, thumbing through pages of novels and memoirs she didn’t know she was looking for. Maybe she ducks into an antique shop next, marveling at odd trinkets and vintage furniture, or takes a drive to a small neighboring town with charming streets she’s never explored. There’s no schedule, no one to answer to, no guilt for indulging in a few hours of meandering for the sake of it.

For those who crave nature, the same principle applies—a walk through the woods, a slow hike up a winding trail, or even sitting by a quiet lake to watch the ripples dance in the breeze. The phone stays put—used sparingly, if at all—and the only responsibility is to follow your curiosity. Wandering Days are a practice of disconnection that invites a deeper connection with yourself, a deliberate step into unhurried, unstructured living. If that sounds radical, it’s only because it’s exactly what most of us have forgotten how to do.

Dr Sterling’s Book: Is Anyone Listening?

Time to Reclaim Downtime

Downtime isn’t about doing nothing for the sake of it. It’s about giving your brain the chance to rest, reflect, and recharge. Imagine this: Instead of checking your phone after dinner, you sit with a cup of tea and watch the sunset. Your mind begins to unwind, free from the demands of notifications and noise. Doesn’t that sound like the kind of peace we all need more of?

For those who aren’t quite ready to embrace a full-blown Wandering Day—or for those who long for the freedom of unplugging but find it difficult to loosen their grip on the digital world—small moments of aimless, productive solitude can serve as a stepping stone. Think about shower thoughts: those oddly brilliant ideas that bubble up when you’re standing under a stream of hot water, lost in the rhythm of doing nothing much at all. That’s your mind on downtime—unfocused, unburdened, and quietly creative.

If the idea of aimlessness feels too daunting, start with structured simplicity. Try scheduled cleaning time, where scrubbing a section of the floor or folding laundry becomes a meditative act. Or grab an adult coloring book (yes, they’re a thing—and they’re oddly addictive) and let your hands doodle within the lines while your mind wanders freely. These small acts of unpressured focus can create mental space, inviting the same sense of freedom and creativity that more expansive downtime provides.

Downtime doesn’t have to be grandiose or perfectly executed. It’s about the moments in between—the space to breathe, wander, and simply be. And what better time to begin embracing those moments than the new year? It’s a natural pause, a time to reset and rethink the rhythms of our lives. Why not make this the year you reclaim the art of doing nothing and rediscover the joy of simply living?

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If the idea of reclaiming downtime resonates with you, you’ll find even more practical tips and insights in The Doctor-Approved Cannabis Handbook. It’s a guide to understanding balance—whether through mindful habits, better self-care, or the thoughtful use of cannabis to support wellness. Curious? You can explore it here.

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