Doing nothing. Just the phrase can feel uncomfortable. In a culture that rewards busyness and productivity, empty space is often dismissed as laziness. But science—and life—show us the opposite: those pauses we avoid may be the key to creativity, resilience, and energy.
My Story: From Always Doing to Learning to Pause
Growing up, I was the child with the packed schedule. Violin lessons, ballet, swimming—my days were filled with extracurriculars. In high school, I was captain of the debate team, editor of the school newspaper, concertmaster of the orchestra, and of course, studying hard to keep straight As.
The result? I never had any free time. And in the rare moments I did, it felt wrong—like I was wasting time. Guilt would creep in, whispering that I should be doing something “productive.” That belief followed me into adulthood, where the idea that “time is money” was always in the back of my mind.
I still remember studying abroad in Spain and learning about the siesta. Wait—you mean you stop in the middle of the day for a few hours and… do nothing? At the time, I couldn’t comprehend it. And yet, later in life, I came to realize how deeply nourishing that practice truly is.
Why Doing Nothing Works
Neuroscience confirms what many cultures have long known: when we allow the brain to rest, we strengthen creativity, problem-solving, and emotional regulation. The “default mode network”—the brain system activated during downtime—helps us process emotions, make meaning of our experiences, and spark new ideas.
In other words, empty time is not wasted time. It’s essential. Research shows that pausing improves memory, boosts resilience, and replenishes the energy needed to handle life’s challenges. Think of it like recharging your phone—you wouldn’t expect your battery to last forever without plugging it in.
Three Simple Ways to Practice “Doing Nothing”
If doing nothing feels foreign—or even uncomfortable—here are a few simple ways to ease into it:
1. A 10-Minute Daydream
We were taught that daydreaming is a waste of time—something you get scolded for in elementary school. Yet research shows the opposite: when our minds wander, we strengthen creativity, problem-solving, and emotional processing. So set a timer for ten minutes, stare out the window, and let your thoughts drift without judgment.
2. An Unstructured Morning or Afternoon
If you can, try blocking off a morning or afternoon with no plans at all. No meetings, no to-do list, no expectations. Give yourself permission to wake up and let the day unfold however it wants. You might end up journaling, napping, walking, or simply resting. That openness itself is restorative.
3. A Rest-Focused Getaway
Sometimes the deepest reset comes when we leave our usual environment. A long weekend or short trip with no agenda can help reconnect you with yourself. And if you’re craving community around this practice, I’ve created the Barbados Rejuvenation Retreat for Women of Color—a sanctuary with ocean views, yoga, sound baths, and massages designed to help women rest without guilt. If you’re not a woman of color but know someone who could benefit, please pass the invitation along.
Final Thought
If doing nothing has always felt impossible, consider this your reminder: pausing is not a luxury, it’s your birthright. And sometimes, the most powerful thing you can do—for yourself, your health, and your creativity—is absolutely nothing.
Zee Clarke is the author of the book, Black People Breathe (Penguin Random House). She has been featured in many leading publications including ABC, Fortune, Forbes, CNBC, Ebony, Essence, and Fast Company.
She is a Harvard Business School graduate who applies holistic healing practices to corporate environments. Zee leads transformative workshops on mindfulness, breathwork and stress management tools at organizations such as Google, Visa, AMC Networks and more.
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