Cognitive Rest: 4 Reasons Why Your Brain Needs a Break

As the most complex organ in the universe, the human brain is a miraculous system. It contains 100,000 miles of blood vessels and 100 billion neurons that connect to trillions of other cells in the body.

The brain is also incredibly powerful, active, and hard-working. It processes information at lightning-fast speeds. In fact, on an average day, a human being will have roughly 70,000 thoughts, comprised of both words and images.

With this kind of activity occurring around the clock, it’s important to consciously build downtime into our days. While we may not be able to (or want to) stop our brains from working altogether, regularly scheduling cognitive rest helps prevent the anxiety and fatigue that are byproducts of a stressed brain.

In other words, it’s time to give your brain a break!

COMBATING BRAIN OVERLOAD

Why take a brain break? Let’s look at some influences that are contributing to Americans’ constant brain overload—and the many benefits of scaling back.

1. Online consumption is overloading—and changing—our brains.

While we should all marvel at the brain’s incredible capabilities, they can also feel like they’re working against us. Many people have experienced, for example, racing thoughts that keep them awake at night. Others might fill their brains with so much information, like when cramming for an exam, that they end up feeling anxious, stressed, and exhausted.

Unfortunately, simply living in our modern world can also lead to information overload. Seemingly basic tasks like scrolling through email or social media pages require significant amounts of brain processing every second. This only compounds with damaging habits like multiple-screen usage when trying to “multitask.”

In a 2019 scientific review that examined how the internet may be changing our cognition, researchers determined that frequent online exposure may influence:

• Changes in attention and difficulty maintaining attention
• Memory, since the plethora of information available online can change “the way we retrieve, store, and even value knowledge”
• Social cognition, including self-esteem and self-concept

The review explained that each of these changes related to Internet usage can be both acute and sustained (that is, short-term and long-term). They may even trigger physical changes in the brain.

2. A constant “go” mentality or drive to be “productive” can create age-accelerating stress.

Under the pressures of a 24/7 onslaught of information (exacerbated by mobile devices), many people believe they can’t take a break. There’s always something to consume, visually and/or aurally—and, over time, people can start to feel uncomfortable without constant stimulation. That can translate into always feeling like there’s more to do, and not enough time to do it.

But we know that constant, sustained activity can create stress in the body, which accelerates aging. A 2020 study published in Biomedicines noted that chronic stress is associated with:

• Shortening of telomeres in cells (telomeres protect the ends of DNA, like caps at the ends of shoelaces)
• Inflammation, which has spawned the term “inflammaging,” a process that may promote diseases like diabetes
• Oxidative stress caused by tissue-damaging reactive oxygen species (ROS)

To look, feel, and perform better well into your advanced years, reducing mental overload—and therefore brain stress—is a helpful strategy that you can adopt right now.

3. Taking breaks makes us more productive, not less.

While people may believe that constant movement or stimulation is maximizing their productivity, studies have shown that it does the opposite. Taking micro-breaks throughout the day prevents a stressed brain and has been correlated with better attention and performance.

In one study, published in the journal Cognition, researchers found that brief breaks at work, especially on larger projects, improves focus. That’s because breaks prevent the brain from reaching an “autopilot” state that corresponds to paying less attention.

Another systematic review and meta-analysis of 22 studies on micro-breaks found that they boosted vigor and reduced fatigue. And “the longer the break, the greater the boost was on performance,” the researchers noted. While data supported micro-breaks as helpful for well-being, they found that “highly depleting tasks” would benefit from breaks longer than 10 minutes to promote optimal performance.

4. Cognitive rest offers numerous benefits.

You’ve probably heard successful people claim—or experienced it for yourself—that their best ideas come to them in the shower. This time of quiet and solitude, performing routine tasks that require little brainpower, allows the mind to wander.

A study in the journal Science reported that during this “wandering,” your brain’s prefrontal cortex (PFC) gets a much-needed break. The PFC is in charge of complex mental tasks, including problem solving, focus, organization, and impulse control.

Similarly, so-called “boredom,” which many people rarely allow themselves nowadays, also has numerous benefits, including:

• Boosted creativity
• Increases in natural curiosity
• Exploring new pursuits, such as hobbies or education
• Time for self-reflection

Finally, taking short breaks was found to help the brain when learning a new skill, according to a study by the National Institutes of Health. After performing a task like playing the piano or practicing a new language, taking a break allows the brain to replay it, which helps compress and consolidate those memories.

HOW TO RELAX YOUR BRAIN

If you need some brain relaxation and don’t know where to begin, start small. Try any one of these suggestions, even in small doses, to grab some much-needed cognitive rest throughout your day:

1. Take naps.
   

   Don’t call it laziness—taking naps may actually be good for your brain. A study that analyzed 35,000-plus adults, published in the journal Sleep Health in 2023, found a link between habitual napping and larger total brain volume. The extra volume added up to almost 16 cubic centimeters.

2. Exercise.
   

   Calming practices like yoga and tai chi have been known for centuries to offer relaxation and de-stressing benefits. But you can also simply take a walk outside. Spending time in nature, especially while getting “the sunshine vitamin,” vitamin D, helps boost mood.

And any exercise, from a 5-minute stretching session to heart-pumping cardio or weight training, offers a long list of benefits for the brain and entire body, including improvements for mental health.

3. Make time for play.
   

   Adults too often lose their childlike enthusiasm for “playtime.” Think about what activities you enjoyed as a kid and see how they might fit into your life now. Finger painting, coloring, exploring the woods, dancing, or getting your hands dirty through gardening are just some ideas.

In a study of adults with type 1 diabetes, taking time for daily play was associated with improvements in mood and greater ability to cope with stressors. Fun and games, such as working on jigsaw puzzles, can also keep your brain pleasantly active while not stressing it out.

4. Reduce tech exposure.
   

   Set healthy boundaries around your technology usage. Did you know that experts recommend 2 hours maximum of screen time per day, outside of work? And that Americans are routinely logging 7-plus hours daily?

Start by replacing 30 minutes or 1 hour of TV, computer, or smartphone time with an “analog” activity like inspirational reading, meditation, or daydreaming outside while watching the clouds. This time slot can be enjoyed in a single session or spaced out in smaller increments throughout your day.

CALM YOUR BRAIN FOR BETTER HEALTH

It’s easy to get sucked into the false promises of constant “productivity” or the online content consumption that’s increasingly crowding our world—and our brains. But your brain needs a rest.

Instead of looking at life like a never-ending to-do list, take the time to pause throughout your day. Even a few minutes every hour, or 1 hour in the morning and evening, can help promote mental calm and clarity, supporting the rested brain you need.