Downtime: no goal no focused attention

This week I worked with a group of women leaders and the topic of downtime came up. As part of my future-proofing workshops/programmes I get participants to work on the healthy mind platter.

And one of the 7 elements of the healthy mind platter is downtime. Time to do nothing; to daydream or let your mind wander.

This element always raises the greatest resistance.

Why?

I got the answer, that many others were possibly thinking, from a more senior participant: ‘I am not used to doing nothing, feels like I am wasting time’.

There you have it. We have become ‘super-efficient’ as humans (or so we think) but what we are becoming instead is ‘under utilised’. We are so starved for time that we try and fill every available minute to get the most out of our day. But this has the opposite effect.

You see, for greater innovation and creativity, which most organisations want from their people, the brain needs downtime!

Let’s get into what downtime is and isn’t.

I am often asked if watching TV, going to the gym, or doing exercise constitutes downtime.

Short answer – NO.

Watching TV, especially a series or a movie with an intense plot requires focused attention. In a series, we are often chasing the conclusion and with a movie we are trying to unravel the plot. All very cognitively ‘heavy’. Even mindfulness meditation requires focused attention. Focusing on your thoughts requires attention!

Going for a run or to the gym is physical time (as per the healthy mind platter). And in most instances we are trying to achieve a goal. When I go for my runs, there is something I am always trying to improve. I have a goal in mind.

So, what is downtime?

Before I give you some practical advice, let me give you the science behind why downtime is important.

Our brain operates on 2 networks: the focused-routine network and the default mode network.

The focused-routine network is our task or goal-oriented brain which helps us execute routine tasks. It is responsible for our executive function. It is activated when we are paying attention, making decisions, thinking, solving a problem, or cross-checking new information received against existing knowledge or memory.

The default-mode network is the brain’s exploration and creativity network. Also known as the brain’s imagination network. This is the part of the brain that is activated when we are not paying attention to anything in particular. This network comes online during downtime.

“Studies show that creativity and innovation depend on the interaction of multiple cognitive processes some of which are unconscious and occur only when we are not focusing on a task”, NeuroLeadership Institute.

So, focusing on the problem is not the best way to solve it because the brain ignores information that doesn’t seem relevant. A better way is to take some downtime and let the imagination network connect the dots. Making new connections, imagining new possibilities, and integrating new knowledge.

Take me for example, last week my washing machine stopped working. The water wouldn’t collect in the drum during the ‘wash’ cycle. After quick diagnostics, I figured it was a mechanical problem (which I could not solve). But the next morning my brain alerted me to the problem potentially being the electronics. After further diagnostics, I got the machine working!

That is the imagination network at work when I wasn’t thinking about the washing machine! I remember the moment well. I was watering my plants!

Here are some examples of downtime:

1.      Like me, watering plants. Though it was a task on my to-do list it wasn’t cognitively ‘heavy’.

2.      Doing monotonous tasks – like washing the dishes, folding the clothes, vacuuming or mopping the floor. Repetitive tasks that do not need much cognition.

Caveat: this only works if you perform the above without listening to a podcast, watching TV (series or movie), or talking to a friend on the phone.

3.      Just looking out of the window.

4.      Going for a walk without gadgets.

5.      Showering or taking a bath.

6.      Doodling – just letting your mind wander on paper/pad.

7.      Going to IKEA – ok, this works for me, maybe not for you. I find looking at the various bedroom, office, and living room designs engages my imagination network. I am in awe of the imagination that goes into some of these ‘rooms’ and that activates my imagination network.

You now have some examples of downtime.

Next time you have a ‘spare moment’ resist the urge to fill it up with more cognitive engagement. Instead do ‘nothing’ to activate your imagination network to trigger insights, creativity, solve problems and more!

As always, you can reach me at yoga@yoganesadurai.com