Conscious Downtime: Tips for Creating Spaces of Calm in Our Current Lifestyle

Change some simple habits to create Conscious Downtime and get more done in the day.

Our lives these days are just so busy. Our days are full from the moment we wake up until we go to bed. We have work, social plans, family time, fitness or well-being practices, and then unexpected things fill up any free time left.

It’s no surprise that more and more we feel exhausted, and every new task – even going out for dinner with friends – starts to feel like a chore. People are moving from FOMO (Fear Of Missing Out) to JOMO (Joy Of Missing Out), because quiet time and an empty schedule have become the new luxury.

And recently, something new has joined our routines, quickly becoming the biggest time and energy drain of our day: technology, devices, social media. Technology is now a part of almost everything we do. We use our phones for work everywhere. Organizing something with friends is impossible without WhatsApp or other chat apps. Phones are now our camera, watch, notebook, and everything else.

As discussed in another post, this constant busyness keeps us in reactive mode and stops us from thinking clearly, working proactively, and letting our creativity flow.

So, how do we break this cycle of non-stop mental activity to find some calm? How do we connect with ourselves and our true needs and desires?

Here are some ideas that can help.

Conscious Downtime

Downtime is defined as "the time during which production is stopped especially during setup for an operation or when making repairs". Simply put, it's time when you are not working or busy.

We might think we have downtime after we come home from work. But the truth is, our downtime is now often filled with TV, social media, phone use, and maybe even more work. We do this until we are completely exhausted and just pass out until the next day.

This means our brain doesn’t get time to relax and disconnect from all the information it took in during the day. Then, when we open our eyes, the first thing we do is check our phones for notifications. This puts our brain on alert from the very first minute we are awake.

The thing is, just like any machine (even more than any machine!), our brain needs to shut down in order to reset and get ready for the new day. If not, it will work like our laptops when we just close the screen instead of turning them off completely: they still work, but they are slow and laggy.

So, what is conscious downtime? It's the downtime we take to recharge our mind and body. It's time away from screens and anything else that stimulates us and stops us from truly resting.

Some ways to practice conscious downtime include:

1. Set up "Do not disturb" hours on your phone

You guessed it... the biggest block to real downtime these days is our phone. Studies show that digital detox can significantly reduce stress and improve well-being, but how can you disconnect from it when you need it so much? Here are some ideas:

• Airplane mode or Do not disturb: Pick a time, like one hour before going to bed until one hour after waking up, when your phone doesn't get any notifications. Most notifications we get aren't urgent and can wait until you're ready. The "Do not disturb" setting usually lets calls come through if someone calls you many times in an emergency.

• Shift your focus: Hiding your notifications at night helps you focus on other things, like reading, writing, meditating, planning your next day, or doing a beauty routine.

• Expect it to feel weird: At first, it might feel strange, empty, or even cause a little anxiety. We are so used to having our phones fill all our time that having actual free time at night will feel odd. But very quickly, you will take back control of that free time, and your brain will really appreciate it!

• Start your day calmly: Hiding your notifications when you first wake up allows your brain to start with its own thoughts, instead of reacting to everything you received overnight. Again, most of these notifications aren't truly important for your life, and they can wait until you've set your priorities for the day.

This is the first step of a digital detox, which you might feel like starting once you see how much better your brain works just by having those waking hours free of notifications.

2. Grab a pen and paper, and write the old-fashioned way

Have you ever had a great idea or thought of something important, reached for your phone to write it down, got totally distracted by your notifications, and completely forgot why you opened your phone? It happens!

To keep your brain focused on the idea it had and help it grow, the best option is to write it down on a small notepad or any piece of paper you have.

If you don't have paper and really need to use your phone, take a second before you open it. Promise yourself not to look at or act on any notifications, no matter how important they seem, until after you've written down your thoughts. This simple act can help maintain focus and reduce cognitive load.

3. Write your key objectives for the day, and get them done before responding to others

Now that you won't be scrolling, another simple yet powerful thing you can do before going to bed is writing your most important things to do for the next day.

Review them in the morning when you wake up (remember, no notifications yet!), and start your day by doing some items from the list before you even check your email or social media.

The feeling of ticking off those key things from your to-do list will give you a boost of motivation for an even more effective day! 

4. Find 10 minutes of nature time, even in the city

The power of nature doesn't need an introduction. Just a short walk in a park or green area can completely change your thoughts and emotions. Spending time in nature has been shown to reduce stress, improve mood, and enhance cognitive function.

When you're feeling overwhelmed and need a break, or need to make a big decision that feels difficult, go for a walk at the closest park for at least 10 minutes. Do this without music, headphones, or any other distractions. If you can, leave your phone and just take a pen and pad.

The results will speak for themselves!

5. Two minutes of conscious breathing per day

We've all heard about the benefits of meditation. But for some of us, meditation sounds like a good idea on paper, but completely impossible in real life.

It's already hard enough to find time for all your daily tasks, so how can you find 10 minutes or more to just sit in quiet? And even more, how can you clear your mind and leave all your thoughts behind with everything you have to do?

A very simple way to start that feels more realistic is to do 2 to 5 minutes of conscious breathing each day. Even short periods of mindful breathing can reduce anxiety and improve focus. Do this when you wake up or before you go to sleep (if you can do both, even better). There are many apps that can help you time your breathing in a very enjoyable way - and, since you’re not receiving notifications at those times of the day, you will enjoy an uninterrupted practice.

Do this, and you're already halfway to meditating! 

In summary…

Finding time for calm and downtime seems very hard with our busy lives today. However, making some simple changes to your habits will go a very long way for your mental health and your overall performance.

Ready to explore how to create more conscious downtime in your life and achieve more everyday? Book your free discovery call today and let's talk about it!