Emails. Errands. Endless notifications. In a world that celebrates hustle, rest can almost feel irresponsible.
But taking a few quiet minutes to do absolutely nothing? You might be surprised how many benefits come from simply doing nothing for a change.
“Our bodies and minds aren’t built to be ‘on’ all the time,” says Polina Verbitsky-Havasov, APRN, primary care provider with Hartford HealthCare Medical Group. “Taking intentional pauses helps reduce stress, lower blood pressure and improve focus. It’s not about wasting time — it’s about restoring balance.”
So before you scroll, multitask or fill one more moment with noise, here’s what ten minutes of doing absolutely nothing can do for you.
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1. It lowers stress hormones
When you stop moving and allow your mind to slow down, your body gets the message, too.
“Even a few minutes of quiet stillness signals your nervous system to get out of fight or flight mode,’” says Verbitsky-Havasov. “That lowers cortisol and reduces inflammation.”
Try sitting comfortably, closing your eyes and focusing on your breath — no agenda, no timer, no to-do list. Think of it as a system reboot for your stress response.
> Related: 5 Mindfulness Techniques Worth Trying
2. It sharpens your focus
It may sound counterintuitive but doing nothing can actually help you do more — and do it better.
“When your brain is constantly stimulated, it doesn’t get the downtime it needs to process information and restore attention,” Verbitsky-Havasov says. “Even short breaks can improve mental clarity and creativity.”
Try stepping away from your screen and letting your mind wander. That’s often when your best ideas will pop up.
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3. It supports your heart
Even your cardiovascular system can benefit from a quick break.
“Stress and overactivity keep your heart rate elevated,” says Verbitsky-Havasov. “Practicing stillness helps lower both your heart rate and blood pressure, which supports long-term heart health.”
A few minutes of slow, steady breathing can have measurable effects on your pulse within minutes.
> Related: How Stress Affects Your Heart
4. It boosts emotional balance.
We often think rest is for the body, but the brain needs recovery time, too.
“Moments of quiet can help regulate emotions,” Verbitsky-Havasov. “When you pause, you give your mind space to process feelings instead of reacting impulsively.”
Use your ten minutes to simply notice what you’re feeling. That awareness can help you respond more calmly to stress later in the day.
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5. It improves sleep quality
If you find yourself lying awake at night, your brain might just be too amped up from the day.
“Taking a few quiet minutes in the evening can help transition your body into rest mode,” says Verbitsky-Havasov. “When you practice doing nothing during the day, you’re training your nervous system to unwind more easily at night.”
Dim the lights, silence your phone and give yourself permission to just be still — and see how much better you sleep.
Rest isn’t lazy
So next time you feel guilty for pausing, remember your health benefits from doing nothing — lower stress, better focus and more balance in every part of your life.
“Doing nothing is not being lazy,” says Verbitsky-Havasov. “It’s an intentional practice of recovery that improves both physical and mental health.”
So go ahead: set your phone down, close your eyes and give yourself ten quiet minutes. You might be surprised how much better everything feels afterward — no productivity required.
