Note: This article about quiet time is by contributing writer Tammy Strobel.
As I type these words, a torrential rain is beating against my window. It’s the perfect day to embrace quiet time; even my kitten decided to take a play break and nap. Today, I’m following my kitten’s example and making time to rest, reflect, and meditate. This isn’t easy for me because I like to be on the go. However, I’m incorporating more moments of quiet and stillness into my routine because these moments sustain my energy.
“Taking time for silence restores the nervous system, helps sustain energy, and conditions our minds to be more adaptive and responsive. For example, silence is associated with the development of new cells in the hippocampus, the key brain region associated with learning and memory. But cultivating silence isn’t just about getting respite from the distractions of office chatter or tweets. Real sustained silence, the kind that facilitates clear and creative thinking, and quiets inner chatter as well as outer,” says Justin Zorn and Leigh Marz.
If you want to incorporate more quiet time into your life, you don’t have to drastically change your routine. Instead, choose one or two ways to bring quiet moments into your daily life. Below are a few ideas to consider trying:
15 Ways To Embrace Quiet Time
1. Morning meditation & journaling
Before delving into your early morning schedule of work emails or projects, take a brief one or two-minute pause in silence. Engage in a short meditation or reflect on your intentions and goals for the day. After spending a few moments in quiet contemplation, dedicate an additional two minutes to jot down any goals, intentions, or ideas that surfaced in your notebook. A journaling or meditation habit will help you embrace quiet time.
2. Mindful breathing
When I get into work or creative projects, I forget to focus on my breath. Plus, when I’m on the computer for long stretches my breathing gets shallow. Consider setting your timer for 30 minute intervals. When your timer goes off, take a minute or two and focus on your breath. This is a great way to bring yourself into the present moment. A quiet time routine of regular mindful breathing is good for your body and your soul.
3. Lunchtime break
Before I simplified my life, I didn’t take lunch breaks at work. And if I did take a lunch break, it felt rushed. Today, I take a lunchtime break and I use my break for quiet time. I turn off my computer and go for a walk instead of scrolling Instagram. Or I’ll sit on the couch and cuddle with my cat or do a short meditation. Consistent breaks throughout the day do wonders for your motivation and creativity.
4. Digital detox
Over the years, I’ve learned to love long digital breaks; especially on vacation. I also designate time away from electronic devices during my daily routine. Turning off my phone is a wonderful way to enjoy peaceful moments. My digital breaks range from 10 minutes to 24 hours and they are wonderful!
5. Spend time outside
It’s easy for me to justify not going outside; especially when work gets busy. However, spending time in nature is calming and centering. Plus, a two hour walk isn’t required. If my day is full, I might spend a few minutes sitting outside or take a 15-minute walk.
6. Gratitude journal
After I wake up in the morning, or before going to sleep, I write down two or three things that I’m grateful for. This practice boosts my well-being and calms my anxiety.
7. Silent commute
Instead of listening to a podcast, audiobook, or music, use your commute to work or school for quiet reflection. This is a great opportunity to enjoy the silence or observe the world around you.
8. Movement breaks
I’m a fan of incorporating movement breaks into my work day. Typically, I work for 30 minutes. Then I’ll take a 5 minute break. During my break, I’ll do squats, push-ups, lunges, or a mini set of weights. While I do these activities, I focus on my breath. It’s such a lovely way to break up my day, and I have more energy!
9. Bedtime routine
Create a bedtime routine that’s relaxing. Avoid screens and engage in activities that are calming like reading, art, or hanging out with your loved ones (furry friends included).
10. Meditate for 30-seconds
Take a 30-second meditation break. If you are just starting a meditation practice, tiny meditation sessions are an excellent beginning point. Find a comfortable place to sit, close your eyes, breath deeply, and meditate for 30-seconds in the quiet. Try it for a week – or more – and then increase the amount of time you meditate.
11. Mindful eating
I’m trying to slow down at meal time because I have a tendency to eat quickly. Instead, I want to savor my food, and pay attention to the flavors and textures in my meals. Also, not looking at my smartphone while I eat helps!
12. Create a quiet corner
Create a quiet corner in your home. It could be a cozy chair, the corner of your couch, or an extra bedroom. Adding a cozy blanket, soft lighting, and decorations to the space might inspire you to visit your quiet corner more often.
13. Breathe before tasks
When you finish a task – whether it’s answering an email, doing the dishes, or making the bed – take a minute to focus on your breath. Breathing deeply helps me clear my mind and it gives me 30 seconds or a few minutes of quiet. When I do this, I’m less likely to rush through my day.
14. Pause between activities
Pause between activities, be still, and notice how you’re feeling. Taking a pause takes less than a minute and it can help reset my frame of mind.
15. Evening reflection
As you wind down in the evening, make time to journal. Write about your day; the highlights, lows, and everything in-between. This is an easy and simple way to let go of stress and practice gratitude.
Parting words and wisdom
Justin Zorn and Leigh Marz wisely noted, “The world is getting louder. But silence is still accessible—it just takes commitment and creativity to cultivate it.” Plus, making time for quiet moments can sustain your energy, foster creative ideas, boost your well-being, and more. Choose one idea that I shared above and try incorporating it into your daily routine.
Resources to help you embrace quiet time
Books
- Quiet: The Power of Introverts in a World That Can’t Stop Talking by Susan Cain
- Rest: Why You Get More Done When You Work Less by Alex Soojung-Kim Pang
- Breath: The New Science of a Lost Art by James Nestor
Articles
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