In a world where productivity reigns supreme and every minute seems to be filled with endless to-dos, appointments, and social media notifications, the concept of “doing nothing” can feel alien, even uncomfortable.
We live in a time when being busy is seen as a badge of honour.
As a result, the idea of simply being—without any agenda or outcome—feels counterproductive, even lazy. You know the feeling: You finally sit down for five minutes of peace, and almost immediately, your brain chimes in with that nagging voice—“Shouldn’t you be folding the laundry?
Or maybe you should check your emails, or update your to-do list.” Before you know it, you’re back on your feet, trying to squeeze in just one more task.
I know I do.
It’s because it’s easier to hop on your phone, scroll through social media, or even head out to run an errand just to avoid the guilt of not doing something “productive.” We often justify physical activity, like going to the gym, as a better use of time—because it feels productive.
Sweating through a dance class? Totally acceptable. But sitting quietly, even for just five minutes to meditate? Somehow, that feels indulgent, like you’re wasting precious time.
And let’s face it, even our downtime is often jam-packed. We binge-watch TV shows or catch up on the latest trends online because even our leisure time has become about filling the hours. So, when we’re faced with the idea of simply doing nothing, it’s no surprise we recoil a bit.
But here’s the thing—doing nothing is incredibly important for our well-being, and it’s something we all need more of.
Why Doing Nothing is So Hard
Let’s be honest—it’s tough to do nothing.
It’s way easier to fill up your time with activities like going to the gym, running errands, or attending dance classes. And I get it, movement feels productive.
In fact, I’ve noticed that high-energy group fitness classes are always packed, while yoga or meditation sessions tend to have fewer attendees. It’s not because people don’t appreciate the benefits of stillness, but rather because it can be hard to sit with ourselves in silence.
Here’s why:
- Our Brains Are Wired for Action
Our minds naturally crave stimulation, and we often confuse “being busy” with “being useful.” We’re bombarded with messages that tell us we should always be achieving something—whether it’s gaining a new skill, hitting the gym, or ticking off items from our never-ending to-do list. This cultural pressure makes stillness feel almost unnatural. - Stillness Forces Us to Confront Ourselves
When you’re still, there’s no distraction, and that can be daunting. You’re suddenly left alone with your thoughts, your anxieties, and maybe even things you’ve been avoiding. It’s no wonder that most of us prefer to stay on the move. The silence and stillness can feel heavy because it’s in those moments that we start to process emotions, thoughts, and worries that we’ve pushed to the back of our minds. - Doing Nothing Feels Unproductive
We’re taught to measure our worth based on how much we do. There’s a sense of accomplishment that comes from a long list of checked-off tasks, or a sweaty workout that leaves you feeling physically drained. In contrast, sitting still feels like you’re wasting time. And in our world, “wasting time” is something we’re conditioned to avoid at all costs. - FOMO is Real
The fear of missing out is a constant in today’s hyper-connected world. We think if we’re not moving, we’re missing something—an opportunity, an event, a new piece of information. Our phones and social media only make this worse, as we’re constantly updated on what everyone else is doing, which feeds into our anxiety about taking a break.
What We Can Do About It
It’s not that stillness is impossible—it’s just that we’ve lost the practice.
The good news? You can regain it, and it’s a process. Like any other form of self-care, stillness can be practised and refined over time.
Here’s how to start:
- Start Small, Really Small
If you’re new to stillness, you don’t have to dive into a 30-minute meditation right off the bat. Try sitting in silence for just 2-5 minutes. That’s it. No music, no distractions—just you, sitting quietly. The key here is consistency, not duration. Even a few minutes can start to build your tolerance for stillness and mindfulness. - Pair Stillness with a Routine You Enjoy
Not ready to sit cross-legged on the floor? No worries. Try pairing stillness with something you already enjoy, like sipping your morning coffee, looking out the window, or even cuddling with your dog. These moments of quiet reflection can still bring the calming benefits of doing nothing without feeling too formal or overwhelming. - Be Gentle with Yourself
Your mind will wander, and that’s okay. One of the biggest misconceptions about meditation or stillness is that your mind needs to be empty. Spoiler alert: it won’t be. The goal is to observe your thoughts without judgment and then gently guide your focus back to your breath or the present moment. The more you practice, the easier this becomes. - Level Up Gradually
Once you get comfortable with a few minutes of stillness, start extending that time. You could increase your sessions by a minute or two each week. Or, if you’ve mastered a short meditation session, try introducing a short morning walk without your phone or music—a moving meditation, if you will. This type of progression helps you ease into deeper practices of stillness. - Practice Active Stillness
For some people, “doing nothing” doesn’t have to mean sitting in silence. Activities like yoga or slow stretching are excellent ways to practice being present in the moment, while still allowing your body some gentle movement. Yin yoga, for instance, is all about holding positions for extended periods, promoting both physical and mental stillness. - Reframe How You View Stillness
Instead of seeing stillness as “doing nothing,” start thinking of it as an active part of your self-care routine. Just as going to the gym strengthens your body, stillness strengthens your mind and emotional resilience. View these quiet moments as a way to recharge rather than as a waste of time.
The Challenges of Starting Stillness: Becoming Aware of Your Habits
As with anything new, learning to embrace stillness comes with its own set of challenges, especially in the beginning.
You might be thinking, “How hard can it be to do nothing?”
Well, as it turns out—pretty tough! When you’re just starting out, you’ll quickly notice how deeply ingrained your habits are. The urge to check your phone, fidget, or mentally run through your to-do list will kick in almost instantly. And that’s completely normal.
- The Need for Instant Gratification
We live in a world of instant everything—instant messages, instant likes, instant results. When you sit in stillness, there’s no immediate feedback. You don’t get that dopamine hit from accomplishing something tangible, which can make it feel uncomfortable or even unproductive. It’s important to recognize this need for instant gratification and remind yourself that stillness offers deeper, long-term benefits that aren’t always visible right away. - Recognizing Your Distractions
When you try to be still, it’s almost as if your mind goes into overdrive, searching for something to latch onto. Suddenly, you’ll remember an email you forgot to send, or you’ll feel the irresistible pull of your phone calling your name. The challenge is becoming aware of these distractions and understanding that it’s all part of the process. The more you notice them, the easier it becomes to let them go. It’s like working a muscle—each time you bring your focus back to stillness, you’re strengthening that mental muscle. - Feeling Fidgety or Uncomfortable
Physical stillness can sometimes feel a bit unnatural, especially when you’re used to constant movement. But even if you’re already used to working from home, you might find yourself feeling restless or uncomfortable, as though your body is searching for something to do. This can be frustrating at first, but it’s all part of becoming aware of your habits. Give yourself permission to feel this way, and remember, it’s completely okay if you’re not “good” at stillness right away. - Facing Your Thoughts
One of the most challenging aspects of stillness is that it leaves room for your thoughts to surface. Without the distractions of your daily routine, you might find yourself grappling with emotions or concerns that you’ve been avoiding. This can feel overwhelming, but it’s an important part of the process. When you face these thoughts, you’re giving yourself the chance to process them instead of pushing them aside. - Resisting the Urge to Multitask
In a culture that glorifies multitasking, it can be difficult to resist the urge to pair stillness with something else. You might be tempted to listen to music, check your phone, or mentally plan your next meal while you’re trying to “be still.” But stillness is about allowing yourself to just be, without any external distractions. It’s a habit that requires practice, patience, and a bit of discomfort in the beginning.
Be Patient With Yourself
The most important thing to remember when you’re starting out is that stillness is a practice—it’s not something you master right away.
Like any new habit, it takes time to adjust and become comfortable with the discomfort. There will be days when stillness feels impossible, and that’s okay. Be patient with yourself. It’s all part of the journey, and with time, you’ll notice that the more you practice, the more natural it becomes.
Stillness is a Gift to Yourself
In our fast-paced world, stillness is a radical act of self-care.
It’s a chance to breathe, to check in with yourself, and to give your mind a break from constant stimulation. While it might feel difficult or even pointless at first (like fighting those Monday blues), I promise that the more you practice it, the more you’ll start to see its benefits in every area of your life.
Stillness can bring clarity, lower stress levels, and remind you that it’s okay to pause.
Remember, you don’t have to earn rest or stillness—it’s your right as a human being. So, give yourself permission to do nothing every now and then.
Your mind, body, and soul will thank you for it.
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