In today’s fast-paced world, we’re constantly encouraged to do more—whether it’s squeezing in a morning routine before work or stacking habits to boost our health. However, over the past few years, I’ve made a conscious effort to do less. I’ve resisted the urge to stay busy, choosing instead to spend more time in bed, read books, and clear my calendar. This shift was driven by my experiences with burnout, growing anxiety, and persistent fatigue. When I stumbled upon the TikTok trend of “bed rotting,” it seemed like the perfect solution.
“Bed rotting” involves doing absolutely nothing but lying in bed. It’s a form of anti-productivity where resting under a blanket becomes the ultimate goal. Surprisingly, this trend sparked debates about whether it truly qualifies as self-care and if it’s healthy. As a behavioral scientist, I’ve never been more engaged in discussions about the concept of doing nothing.
While TikTok trends are rarely perfect, the idea of rest is not new. Physical and mental downtime can offer benefits, but the science is complex. Here’s a research-backed guide on how to embrace nothingness to enhance your life. By exploring this concept, you’ve already taken the first step.
The key takeaway is that it’s perfectly okay to do nothing, and you deserve to rest. Although these ideas may seem simple, integrating them into our busy lives can be challenging. Neuroscience has evolved significantly; it was once thought that the brain was idle when not engaged in a task. However, research has shown that the brain remains active even during rest.
When you’re not focused on a specific task, a group of brain regions known as the default mode network becomes active. This network is engaged during passive moments, and while it may seem like not much is happening, your brain is busy processing thoughts, reflecting on the past, and imagining the future. This downtime is crucial for problem-solving and creativity.
In our hustle-driven culture, there’s a pervasive belief that waking up early is the key to success. Yet, many people experience burnout. Younger generations are often labeled as lazy, but research shows they work more and have less unstructured leisure time compared to previous decades. It’s important to recognize that having unstructured time and not filling it with productive activities is perfectly acceptable.
Doing nothing can take various forms, such as watching a video, listening to music, or taking a nap. These mental breaks can help manage stress. Everyone has different ways of coping with stress, and researchers have explored various techniques, including ASMR and relaxing music, which can reduce stress levels.
It’s essential to acknowledge that what is relaxing for one person may not be for another. For individuals with ADHD, relaxing can be challenging, and structured activities like yoga or nature walks may be more beneficial than simply resting in bed.
While bed rotting can be a form of self-care, it can also be a symptom of depression. It’s crucial to be mindful of your mental health. If you notice signs of depression, such as low energy, sleep issues, or a lack of enjoyment in activities, it may be a sign that you need to seek help.
Rest and downtime should not disrupt your health balance. Behavioral activation, a therapy for depression, emphasizes finding a balance between important and pleasurable activities. If you can carve out time for enjoyable downtime activities, it can help improve your mental well-being.
Remember, doing nothing is okay. Being kind and understanding toward yourself is vital. Promoting self-compassion can lead to better mental and physical health. Research has shown that self-compassion practices can improve sleep quality and overall well-being.
Many people struggle with the idea of resting and doing less. It can be challenging, especially in a world that often equates productivity with worth. However, using downtime to rest and recuperate is a valuable pursuit.
Reflecting on ancestral self-care, our ancestors rested, spent time together, and nourished each other. True self-care is about taking care of your mind and body, connecting with others, and supporting one another.
Take some time to write a reflective journal entry about your personal experiences with rest and downtime. Consider how often you allow yourself to do nothing and how it affects your mental and physical well-being. Reflect on any challenges you face in embracing rest and how you might overcome them.
Participate in a group discussion with your peers about the impact of hustle culture on mental health. Share your thoughts on how societal pressures to be constantly productive affect your life. Discuss strategies for balancing productivity with necessary rest and downtime.
Join a guided mindfulness meditation session focused on embracing the art of doing nothing. Use this time to practice being present and allowing your mind to rest. Reflect on how this practice influences your stress levels and overall sense of well-being.
Conduct research on the default mode network and its role in mental downtime. Prepare a short presentation to share your findings with the class, highlighting how this network contributes to creativity and problem-solving during periods of rest.
Create a visual art project that represents the concept of rest and doing nothing. Use any medium you prefer, such as drawing, painting, or digital art. Share your artwork with the class and explain how it captures the essence of rest and its importance in your life.
Here’s a sanitized version of the transcript:
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We’re often told to do more, whether it’s fitting in a morning routine before our workday or stacking our habits to be even healthier. However, over the past few years, I’ve tried hard to do less, to fight the urge of busyness, to spend more time in bed, read books, and try to empty my calendar. I experienced significant burnout, growing anxiety, and was always tired. So when I came across the new TikTok trend of “bed rotting,” it seemed perfect.
Bed rotting is when you do literally nothing but lay in bed. It’s a form of anti-productivity because you are simply resting under a blanket, and that nothingness can be your best life. What I didn’t expect was the backlash questioning whether this is actually self-care and if it’s healthy. As a behavioral scientist, I’ve never been so popular for discussing the concept of doing nothing.
It’s important to clarify that TikTok trends are far from perfect, and in this case, there’s nothing new. While there can be benefits to physical and mental downtime, the science is nuanced. Here’s a research-backed guide on how to embrace nothingness to live your best life. By watching this video, you’ve already begun that journey.
What I want you to take away from this video is that it’s okay to do nothing, and you deserve to rest. These concepts may seem straightforward, but they can be challenging to integrate into our busy lives. Neuroscience has evolved significantly; it was once believed that when the brain wasn’t engaged in a task, it was idle. However, research has shown that the brain is active all the time, even during rest.
When you’re not focused on a task, you activate a group of brain regions known as the default mode network. This network is active during passive moments, and while it may seem like not much is happening, your brain is busy processing thoughts, visualizing the past, and imagining the future. This downtime is essential for problem-solving and creativity.
In our hustle culture, there’s a narrative that waking up early is key to success, yet many people experience burnout. Younger generations are often labeled as lazy, but research shows they work more and have less unstructured leisure time compared to previous decades. It’s okay to have unstructured time and not fill it with productive activities.
Doing nothing can take many forms, such as watching a video, listening to music, or taking a nap. These mental breaks can help manage stress. Everyone has different ways of managing stress, and researchers have explored various techniques, including ASMR and relaxing music, which can reduce stress levels.
It’s essential to recognize that what is relaxing for one person may not be for another. For individuals with ADHD, relaxing can be challenging, and structured activities like yoga or nature walks may be more beneficial than simply resting in bed.
While bed rotting can be a form of self-care, it can also be a symptom of depression. It’s crucial to be mindful of your mental health. If you notice signs of depression, such as low energy, sleep issues, or a lack of enjoyment in activities, it may be a sign that you need to seek help.
Rest and downtime should not disrupt your health balance. Behavioral activation, a therapy for depression, emphasizes finding a balance between important and pleasurable activities. If you can carve out time for enjoyable downtime activities, it can help improve your mental well-being.
Remember, doing nothing is okay. Being kind and understanding toward yourself is vital. Promoting self-compassion can lead to better mental and physical health. Research has shown that self-compassion practices can improve sleep quality and overall well-being.
Many people struggle with the idea of resting and doing less. It can be challenging, especially in a world that often equates productivity with worth. However, using downtime to rest and recuperate is a valuable pursuit.
Reflecting on ancestral self-care, our ancestors rested, spent time together, and nourished each other. True self-care is about taking care of your mind and body, connecting with others, and supporting one another.
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This version maintains the core ideas while removing any informal language and ensuring clarity.
Rest – A period of inactivity or relaxation, especially to recover strength and mental clarity. – After studying for hours, taking a short rest can significantly improve cognitive performance and memory retention.
Health – The state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity. – Maintaining good mental health is crucial for academic success and overall life satisfaction.
Anxiety – A feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. – University students often experience anxiety during exam periods, which can affect their performance and well-being.
Burnout – A state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress. – Many students face burnout due to the constant pressure to perform well academically and socially.
Self-care – The practice of taking action to preserve or improve one’s own health and well-being, particularly during periods of stress. – Engaging in self-care activities, such as meditation or exercise, can help reduce stress and improve mental health.
Downtime – A period when one is not working or engaged in a stressful activity, allowing for relaxation and recovery. – Scheduling regular downtime is essential for students to recharge and maintain productivity.
Mental – Relating to the mind or cognitive processes, including thoughts, emotions, and behaviors. – Mental resilience can help students cope with the challenges and pressures of university life.
Compassion – The sympathetic consciousness of others’ distress together with a desire to alleviate it. – Practicing compassion towards oneself and others can enhance emotional well-being and foster supportive relationships.
Creativity – The use of imagination or original ideas to create something; inventiveness. – Encouraging creativity in problem-solving can lead to innovative solutions and improved academic outcomes.
Depression – A common and serious medical illness that negatively affects how you feel, the way you think, and how you act. – Recognizing the signs of depression early can lead to timely intervention and support for affected students.
