The Art of Doing Nothing: Why Switching Off Is So Hard for Americans
Glasp’s Note: At Glasp, we value the close personal relationships we’ve built with thinkers, creators, and doers who fuel curiosity and growth. This week, we spotlight Richard E. Cytowic, a distinguished professor of Neurology at George Washington University. Dr. Cytowic is renowned for his groundbreaking work on synesthesia, a condition he brought back into the scientific mainstream against significant skepticism. You might remember him from his Glasp Talk appearance, where he shared his journey from being labeled "philosophically minded" in the early days of his career to becoming a leading expert in higher cortical functions.
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Our frenzied screen age places constant demands on us, which is why everyone agrees that attention spans have gone to hell. Alerts, emails, pings, and text messages assault us relentlessly. Bombarded by a torrent of ideas, opinions, and judgments, we feel overstimulated and, paradoxically, this makes us feel disconnected and lonely.
Small wonder that many people claim to be addicted to their phones because digital devices have been engineered to tap into our ancient biology and exploit the stone–age brain’s vulnerabilities, particularly its inability to resist novelty and any change in prevailing conditions.
As we hurriedly respond to text notifications or scroll endlessly through social media feeds, it is easy to forget the most important ingredients of mental wellness: rest and time out. In contrast to perpetual busyness is the Dutch tradition of niksen, the art of doing nothing. It has recently gained popularity as a form of resistance against the omnipresent demands that modern life makes on us.
Niksen encourages us to step away and engage in what might first seem like a pointless activity: staring out the window, listening to the birds, letting our minds drift. Far from being pointless, the simple act of stopping the business buzzing around us and just being is a balm for our overstimulated and exhausted brains.
Why It's So Hard to Stop
The challenge Americans face is partly due to cultural norms that glorify productivity and busyness. The Roman statesman Seneca said that “the love of bustle is not industry. It is only the restlessness of a haunted mind.” From a young age, we are told that idleness reflects poor character, that time is money, and success comes only from constant effort.
Given that we face this indoctrination long into adulthood, doing nothing can feel uncomfortable, even shameful. Social stigma suggests we are wasting precious time. However ingrained these attitudes might be, they are mistaken when examined in light of the toll that busyness takes on our sanity.
The Stone-Age brain that evolved to handle crucial survival tasks in the wild is ill–equipped to deal with the demands of modern technology. It evolved to respond to any change in conditions because paying attention to new or unusual stimuli was crucial to survival.
Today’s technology companies exploit this vulnerability by offering a never–ending stream of digital distractions designed to keep us hooked. Every notification, every like or share, provides a hit of dopamine, the neurotransmitter associated with pleasure and reward. This creates a feedback loop and cycle of reinforcement that is difficult to shake.
The brain’s energy resources are finite, and so constant engagement with screens exacts a high cognitive cost. The attention we spend on our devices drains the limited energy we have for more important tasks like thinking deeply, solving problems, and connecting meaningfully with others. The cost of this constant stimulation is not just reduced productivity, but a reduction in well–being, too. Many people are acutely aware of their phone addiction yet feel powerless to stop it.
The Restorative Power of Niksen
This is where the concept of niksen becomes crucial. Niksen isn’t about laziness or wasting time. It’s about giving your brain the respite it desperately needs. Research shows that when we take breaks from focused mental work, especially through mind–wandering or intentionally doing nothing, the brain enters a default network mode (DNM), a quiet state that allows us to process emotions, solve problems, and reflect. The state is essential for creativity and innovation. When our brains are constantly engaged, we miss out on these important restorative processes.
Consider the simple act of looking out the window. It might seem like an idle, frivolous thing to do, but it’s anything but. When you relinquish the need to be productive, you allow your brain to recharge. You give yourself a break that helps lower stress and improve focus when you return to your tasks.
In a world where we are constantly “on,” learning to be “off” becomes a radical act of self-care.
How to Break the Cycle
People who claim to be addicted to their phones are trapped in what psychology calls a cycle of positive reinforcement, the same force that is at work in slot machines, which are equally designed to be addictive. How do we break the cycle?
1. Create Space for Niksen
Step one is to carve out time to do nothing. It might sound counterintuitive, but even a few minutes of niksen can have a profound impact. You can start small by setting aside five or ten minutes a day to sit quietly without your phone or anything else to distract you. With time, you can increase this practice, giving your brain the rest it needs to recharge.
2. Practice Mindfulness
While niksen and mindfulness are not the same, they are complementary. Mindfulness encourages us to be present in the moment, whether we are focusing on our breath, our surroundings, or our thoughts. Such practice can help break the impulse to constantly reach for our phones as a way to escape anxiety.
3. Set Boundaries
One of the most effective ways to reduce phone addiction is by setting boundaries. Designate “phone-free” times during the day, such as during meals or before bed, or turn on Do Not Disturb settings. It may feel difficult at first, but the benefits of disengaging will soon become apparent.
4. Reframe Your Relationship with Productivity
One of the reasons people struggle with niksen is that they associate productivity with self-worth. But productivity doesn’t always have to mean doing something tangible or measurable. Reframe your idea of what it means to be productive. Taking time to rest, reflect, or simply be can be just as valuable as checking off items on your to-do list.
5. Challenge the Fear of Missing Out
Fear of missing out (FOMO) is a major driver of phone addiction. We fear we’ll miss something important. But constantly being connected often means missing out on more important things—like genuine moments of connection, reflection, and creativity. By embracing niksen, you’re not missing out; you’re gaining something far more valuable—your mental well-being.
These ideas delve into the neurological and psychological effects of excessive screen time, offering insights into why it is so difficult to break free from our digital devices. The principle of niksen is one practical strategy for reclaiming control over your attention and mental energy.
Embracing the art of doing nothing can reverse the negative effects of screen addiction and overstimulation. While we can’t change our biology, we can change how we respond to it. And that is the important lesson of niksen.
It is important to remember that our brains weren’t designed for constant stimulation. Embracing niksen, we give ourselves permission to slow down, rest, and disconnect. Doing so, we can reclaim our mental well–being and achieve a healthier balance between productivity, insight, and rest.
If you are willing to embrace the power of doing nothing, you might find that you have more energy, focus, and creativity than you ever imagined. Letting go might be the most productive thing you can ever do.
Book: Your Stone Age Brain in the Screen Age: Coping with Digital Distraction and Sensory Overload
An award-winning neurologist on the Stone-Age roots of our screen addictions, and what to do about them.
In Your Stone Age Brain in the Screen Age, Cytowic explains exactly how this programming works, from the brain’s point of view. What he reveals in this book shows why we are easily addicted to screen devices, why young, developing brains are particularly vulnerable, why we need silence, and what we can do to push back.
📣 Community Updates by Glasp
🟥 Glasp Talk with Dr. Richard E. Cytowic:
Glasp Talk features intimate interviews with luminaries, revealing their emotions, experiences, and stories. The guest, Richard E. Cytowic, is a distinguished professor of Neurology at George Washington University. Dr. Cytowic is renowned for his groundbreaking work on synesthesia, a condition he brought back into the scientific mainstream despite significant skepticism.
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This is a thoughtful reminder that rest is not laziness but a vital part of mental health. I appreciate how the idea of niksen challenges the culture of constant busyness and shows that doing nothing can actually boost creativity and focus. In a world obsessed with productivity, learning to step away might be the most productive choice we can make.
Thank you for the great post, Richard! As we're addicted to smartphones and the digital world, the concept of Niksen helps us understand the value of doing nothing.
Here's my learning: https://glasp.co/kei/p/c50019903fa6c39a20ca