The Science of Doing Nothing: How the Default Mode Network Helps You Recharge
By David Kua
August 15th is National Relaxation Day!
Our ‘hustle culture’ often values productivity and accomplishments. While chasing goals and getting things done can feel rewarding, being in this constant ‘go mode’ can leave us mentally drained and cause us to miss out on the many benefits that mental downtime can offer. The good news is that by carving out moments for rest and mental breaks, we give ourselves a chance to recharge, spark creativity, and support our overall well-being.
The Neuroscience of Doing Nothing
Beneath the surface of daily activities, our mind continuously generates a stream of spontaneous thoughts, memories, and emotions. Often, this mental stream goes unnoticed as we focus on the tasks at hand. However, growing evidence suggests that allowing this stream to surface at times can be beneficial. This network of activity, known as the brain’s default mode network (DMN), appears to be important for fostering creativity and maintaining mental health.
During periods of wakeful rest, such as lying down, watching clouds drift by, or taking a short stroll through the neighbourhood, our brain enters the DMN. This network becomes active when our attention shifts inward to processes like self-reflection, recalling past experiences, and planning for the future.
The DMN involves several brain regions working together to support our inner mental activity (Buckner et al., 2008). According to Menon (2023), this network plays a key role in maintaining our sense of self and integrating experiences. It is where the mind goes to make meaning.
Benefits of Taking a Mental Break and Activating Your Default Mode Network
It supports self-awareness and consolidates memories
Our default mode network (DMN) lights up when we take a moment to pause and let our mind wander. During these quieter moments, we are better able to process past experiences and recognize patterns in our thoughts and behaviours. These restful periods allow the mind to organize and store information, helping us not only deepen learning but also build greater self-awareness over time.
By combining MRI scans to map brain lesions with the Iowa Autobiographical Memory Questionnaire to assess personal facts, Philippi et al. (2014) found that patients with lesions/injuries in parts of the brain’s default mode network (DMN) had more difficulty recalling memories and processing personal experiences, suggesting that the DMN plays a role in both memory and self-awareness.
It enhances creativity and problem-solving
When the brain isn’t constantly occupied with external tasks, we can more easily reflect, form new connections, and generate ideas. Often, these ideas arise when the mind is at ease, a state associated with greater engagement of the brain’s default mode network (DMN).
In an interventional clinical study, Shofty et al. (2022) found that stimulation of the DMN during a creative thinking task enhanced creative fluency and originality, suggesting that individuals with greater functional connectivity within the DMN tend to be more creative.
It may improve long-term focus and reduce burnout
Making a habit of taking breaks between tasks can help sustain concentration over longer periods. These restful pauses support the brain’s default mode network (DMN), helping maintain mental clarity and boost overall productivity. By regularly engaging the DMN, we may protect against burnout, which has been linked to reduced connectivity within this network.
In an observational study, healthcare workers experiencing burnout showed a significant decrease in functional connectivity between regions of the DMN compared to healthy controls (Liu et al., 2025).
It supports emotional processing and cultivates compassion for others
Taking time to pause and rest can help cultivate greater compassion for others. When the mind is calm and less distracted, we become more open to understanding and sharing others’ feelings. This mental space enables empathy to flourish, thereby strengthening our capacity to connect with others and respond with kindness.
In an experimental neuroimaging study, people who showed greater blood flow to areas linked with the default mode network (DMN), a network that becomes more active during restful states, also demonstrated higher empathy toward others in distress (Oliva et al., 2024).
Ways to Engage Your Default Mode Network (DMN)
If you are looking for ways to engage the DMN, here are some ideas to get you started:
● Letting your thoughts drift: This could mean taking a short break from your tasks every couple of hours to give your brain a breather, or spending a few minutes while waiting in line at the grocery store reflecting and recharging instead of scrolling on your phone.
● Journaling your thoughts or feelings: Taking a few minutes each day to write down your thoughts or feelings can help activate the default mode network (DMN). Journaling offers a private space to explore your inner world and allows the brain to process experiences, which can improve memory and enhance self-awareness.
● Taking a light walk in nature: Spending time strolling through nature can stimulate your DMN, helping your brain process thoughts and experiences. Additionally, engaging in physical activity can improve cardiovascular health, reduce the risk of chronic diseases, and leave you feeling more energized and balanced.
● Set aside your digital devices: In today’s digital age, taking a short break from electronic devices can be beneficial for our health. Constant screen time and online distractions often prevent our minds from fully resting. When we give ourselves this uninterrupted time, our minds can wander, process thoughts, and recharge both mentally and emotionally.
Final thoughts
As summer fades and we transition into the busier days of fall, it can be beneficial to maintain a routine that supports our mental health and emotional well-being. Simple practices like taking short walks, setting aside screen-free moments, or making time for quiet reflection each day can help maintain a sense of balance by activating the default mode network (DMN). These habits may seem minor, but they give the mind space to recharge and perform optimally again.
Be sure to explore the various classes offered through the BC Brain Wellness Program!
References:
Buckner, R. L., Andrews‐Hanna, J. R., & Schacter, D. L. (2008). The brain’s default network. Annals of the New York Academy of Sciences, 1124(1), 1–38. https://doi.org/10.1196/annals.1440.011
Liu, J., Gu, S., Song, C., Yang, H., Shi, Y., Gu, Y., Wang, S., & Chen, Y. (2025). Abnormal intrinsic functional hubs and connectivity in nurses with occupational burnout: a resting-state fMRI study. Frontiers in Public Health, 13. https://doi.org/10.3389/fpubh.2025.1595550
Menon, V. (2023). 20 years of the default mode network: A review and synthesis. Neuron, 111(16), 2469–2487. https://doi.org/10.1016/j.neuron.2023.04.023
Oliva, V., Riegner, G., Dean, J., Khatib, L. A., Allen, A., Barrows, D., Chen, C., Fuentes, R., Jacobson, A., Lopez, C., Mosbey, D., Reyes, M., Ross, J., Uvarova, A., Liu, T., Mobley, W., & Zeidan, F. (2024). I feel your pain: higher empathy is associated with higher posterior default mode network activity. Pain. https://doi.org/10.1097/j.pain.0000000000003434
Philippi, C. L., Tranel, D., Duff, M., & Rudrauf, D. (2014). Damage to the default mode network disrupts autobiographical memory retrieval. Social Cognitive and Affective Neuroscience, 10(3), 318–326. https://doi.org/10.1093/scan/nsu070
Shofty, B., Gonen, T., Bergmann, E., Mayseless, N., Korn, A., Shamay-Tsoory, S., Grossman, R., Jalon, I., Kahn, I., & Ram, Z. (2022). The default network is causally linked to creative thinking. Molecular Psychiatry, 27(3), 1848–1854. https://doi.org/10.1038/s41380-021-01403-8
Picture Credits: https://unsplash.com/@sidbobs