In our fast-paced world, finding moments of stillness can seem like a luxury. Yet, emerging research suggests that incorporating periods of “waking rest” into our daily routines can significantly enhance productivity and alleviate stress.
What Is “Waking Rest”
In 2009, the National Sleep Council made a compelling case that sleep should be viewed as one leg of the three-legged stool of health: nutrition, exercise, and sleep. Ten years later, in a letter to the editors of the journal Sleep, a group of researchers built upon this argument, expanding to include the concept of “waking rest.” [1]
They defined “waking rest” as intentional periods of quiet, reflective thought without engaging in focused tasks or external stimuli. This practice allows the brain to process information spontaneously, free from effortful concentration or distractions such as the TV or social media. Periods of waking rest can last between 5 to 20 minutes and may occur multiple times throughout the day.
Think of it as letting your mind wander, staring out the window, or sitting quietly without distractions. Waking rest is quiet time spent not sleeping, not scrolling, not even meditating—just resting the mind for a few minutes.
So few of us experience this type of quiet anymore, especially when we are near our cell phones. Think about it. When was the last time you stood in line, stopped at a red light, or waited for anything, and didn’t feel compelled to fill the time with scrolling, responding to emails, or some other form of busyness?
In modern times we live distracted and our brains are constantly stimulated, which can create significant stress and lead to feelings of exhaustion and burnout. This makes the concept of “waking rest” even more important.
The Value of Waking Rest
In a world obsessed with hustle and efficiency, it might feel counterintuitive to take a break and just… rest. But research suggests that brief periods of “waking rest” are essential for productivity, creativity, and stress relief. Recent studies have highlighted the critical role that these mental pauses play in optimizing cognitive function and emotional well-being.
- Stronger Memory & Learning – Short rest periods help the brain consolidate new information. Research shows that people who take breaks after learning something new have better recall and understanding than those who push through without resting.[2]
- Boosted Creativity – Ever had a great idea pop into your head while showering or taking a walk? That’s waking rest at work. Studies suggest that letting your mind wander promotes divergent thinking and innovative problem-solving.[3]
- Lower Stress & Emotional Regulation – Taking intentional moments of quiet can help regulate emotions and reduce stress. Engaging in waking rest activates the brain’s default mode network (DMN), which (in small doses – not heavy doses of rumination) is linked to self-reflection and emotional processing.[4]
- Sustained Focus & Productivity – Instead of pushing through mental fatigue, short wakeful rest periods can help maintain focus and prevent burnout.[5]
5 Simple Ways to Incorporate Waking Rest
- Mindful Pauses – Taking a few moments throughout the day to sit quietly without distractions can reduce stress and enhance emotional regulation.
Tip: Try scheduling “white space” (as one of my coaching clients refers to it) on your calendar so you don’t have back-to-back obligations. Use these brief moments to practice waking rest.
- Unstructured Breaks – Stepping away from work for 5–10 minutes without jumping into another task improves cognitive function and prevents burnout.
Tip: When you complete a task, take a moment for waking rest before jumping into the next task.
- Nature Walks – Spending time in nature without digital distractions improves mental clarity and promotes creativity.
Tip: Try taking your lunch or coffee outdoors without your cell phone as a means of practicing waking rest.
- Gazing & Daydreaming – Looking at the clouds or allowing your mind to drift fosters creative insight and problem-solving.
Tip: If you work by a window, practice waking rest by looking out at the horizon for a few minutes each hour. For more on the benefits of horizon gazing, read this!
- Passive Music Listening – Listening to calming, instrumental music (without lyrics) while doing nothing else can promote relaxation and cognitive recovery.
Tip: Try listening to a natural soundscape, paying attention to all the different sounds as a way to activate waking rest and one of the five senses.
Using any one of these techniques, even if just for five minutes, can help you reap the benefits of waking rest. Incorporating this into your routine isn’t just about doing less; it’s about allowing your brain the space it needs to function at its best.
Small Changes, Big Transformation
Waking rest is one small change we can make to prioritize our health and build resilience. Wellness doesn’t have to feel so overwhelming. Give this practice a try this week and let me know how it goes!
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[1] Amanda Lamp, Maxwell Cook, Rhiannon N Soriano Smith, Gregory Belenky, Exercise, nutrition, sleep, and waking rest?, Sleep, Volume 42, Issue 10, October 2019, zsz138, https://doi.org/10.1093/sleep/zsz138
[2] Weng, L., Yu, J., Lv, Z. et al. Effects of wakeful rest on memory consolidation: A systematic review and meta-analysis. Psychon Bull Rev (2025). https://doi.org/10.3758/s13423-025-02665-x
[3] Baird, B., Smallwood, J., Mrazek, M. D., Kam, J. W. Y., Franklin, M. S., & Schooler, J. W. (2012). “Inspired by distraction: Mind wandering facilitates creative incubation.” Psychological Science.
[4] https://www.simplypsychology.org/what-is-the-default-mode-network.html
[5] https://greatergood.berkeley.edu/article/item/how_resting_more_can_boost_your_productivity
