Introduction: Rediscover True Rest
We know we need time to rest and relax, but when we finally have a free moment, we often fill it by scrolling social media, checking emails, or thinking about what’s still on our to-do lists. These activities keep our minds racing and increase our stress rather than help us recover. Here are five tiny habits for getting true rest—the kind that restores your energy and peace of mind, even when life’s at its busiest.
Micro-Habit #1: Window Gaze
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Try This Micro-Habit
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Quick-Start Tips
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| Checking your phone when waiting in line, taking a break, or commuting to work
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Look out the nearest window during moments of downtime.
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- Replace phone scrolling with window gazing in just one transition period per day.
- Consider watching people walking by, noticing how clouds move in the sky, or following the path of birds.
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Why It’s Helpful
Micro-Habit #2: Do Nothing
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Try This Micro-Habit
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Quick-Start Tips
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| Filling every free minute with productive activities or entertainment
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Schedule time each day to do absolutely nothing—no phone, no tasks, no goals.
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- Pick a specific time each day and commit to doing nothing for at least 10 minutes.
- Consider lying on the floor, which helps you be still. Don’t try to brainstorm or accomplish anything—just be.
- It’s best to avoid screens when doing nothing, but if you need some help, you can practice with the website Do Nothing for 2 Minutes. It plays ocean sounds and resets if you touch your mouse or keyboard.
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Why It’s Helpful
- Although doing nothing might sound weird or lazy, experts say it helps your brain and body function at their best, reduces anxiety and depression, combats stress, and even helps your body fight off illness.
Micro-Habit #3: Sing While Doing Chores
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Try This Micro-Habit
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Quick-Start Tips
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| Rushing through daily chores in silence
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Hum or sing while doing dishes, folding laundry, or cleaning.
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- Pick one daily chore as your “singing task” and hum or sing your favorite songs.
- Consider singing with family members and housemates when you’re doing chores together. For example, sing with your toddler during bath time or while you and your partner cook dinner.
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Why It’s Helpful
Micro-Habit #4: Write Down Worries Before Bed
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Try This Micro-Habit
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Quick-Start Tips
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| Losing sleep over tomorrow’s problems
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Write down your worries and brainstorm solutions in a notebook before you go to bed.
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- Use a notebook or this worksheet to jot down your worries for 10-15 minutes each evening.
- Keep it by your bed or somewhere easy to access.
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Why It’s Helpful
- This “worry time” gives you permission to let go of tomorrow’s problems because you’ve already addressed them as much as you can today, transforming bedtime from a worry session back into what it should be: time for sleep.
Micro-Habit #5: Go to a Third Space
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Try This Micro-Habit
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Quick-Start Tips
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| Bringing work (or school) stress home
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Create a “third space” to transition between work and home. It can be a physical place you go to (like a gym or coffee shop) or a routine you do (like taking a walk or having a cup of tea).
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- Choose one transition activity or place you’ll use every time you finish work—even if you work from home.
- Pick something you enjoy and can do regularly.
- If you want a physical third space, don’t be afraid to explore: Check local cafes, libraries, parks, or other places where people naturally gather and chat.
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Why It’s Helpful
- Third spaces allow you to unwind because they have different rules than your usual spaces: There’s no hierarchy or status pressure, conversation flows freely without work deadlines or family obligations, and you can come and go whenever you please.
