The Brain at Rest: How the Art and Science of Doing Nothing Can Improve Your Life

by Joseph Jebelli

From Joseph Jebelli, PhD, neuroscientist and author of In Pursuit of Memory, a narrative exploration of the science of doing nothing and its benefits for the brain and body.


We are constantly told to make the most of our time. Work harder, with more focus. Stop procrastinating. Optimize. To be happy, creative, and successful requires discipline. The most important thing is to be efficient with every precious hour.


But what if all that advice was wrong, and letting the brain rest, and the mind wander, could improve our lives? Dr. Joseph Jebelli proves this surprising and fascinating point in The Brain at Rest, blending science and personal stories with practical tips about using the brain’s “default network,” which turns itself on when we turn off the constant need to always do and achieve. By activating our default network through long walks, baths, and spending time in nature, we can all be more content, less stressed, and actually more productive.


Perfect for anyone interested in science and creativity, or anyone feeling overwhelmed in their day-to-day lives, The Brain at Rest is a deeply researched and entertaining antidote to overwork and burnout, showing readers the way to happier, healthier, and more balanced lives.

Genres: Nonfiction, Self Help, Science, Psychology, Health, Mental Health, Brain

288 pages, Hardcover

First published January 1, 2025

Reviews

[Bettys Book Club · Rating 5 out of 5]

I’m usually a memoir-or-bust kind of non-fic reader, and I treat the self-help aisle the same way I treat kale chips: with deep suspicion. So when I tell you The Brain at Rest genuinely changed how I think (literally), trust that it’s not just a fleeting wellness whim.

Where my fellow fire signs at? 🙋🏼‍♀️ My toxic trait? I treat rest like a reward I haven’t earned yet. If I’m not overachieving while balancing a latte in one hand and a Google calendar in the other, am I even alive?

Enter Joseph Jebelli, a neuroscientist with receipts, science, and a very soothing way of telling me I’m doing way too much.Turns out, the brain needs boredom. Multitasking? Actually a fast track to mental burnout. Rest? Not lazy—it's literally a cognitive upgrade.

Now I’m scheduling rest like it’s a performance review. Blocking time for one task at a time. Closing my mental tabs. Giving my brain the space it’s been begging for.

If your inner monologue sounds like a group chat on full blast, this book will feel like finally hitting mute.

[Brandi · Rating 4 out of 5]

I really think everyone must read this book. We are constantly on the go, and if we aren’t we feel bad. That is not the case! We are so overworked, tired, depleted. We get home, plop on the couch, and doom-scroll or binge-watch giving us a rush of dopamine. This unhealthy routine causes depression, anxiety, and a low quality-of-life. So how can we fight it?

Do nothing. Go outside. Listen to nature. Smell the air. Touch grass. Enjoy solitude. Meditate. Get off the damn phone.

We need to learn to slow down and take time for ourselves. Working and grinding so hard will just cause burnout and for those with other mental disorders or neurodiversities working quality of life can go down the drain.

This book was very helpful in pointing out the ways we need to take time for ourself and how to do it. Strong call to action.

Thanks Penguin Dutton & Net Galley for an advanced copy of this book.

[Beanie · Rating 5 out of 5]

When I first picked up this book, I braced myself for yet another leadership manual in the vein of Kevin Cashman’s The Pause Principle—something geared primarily toward executives and the corporate elite. I was pleasantly surprised. What I found instead was a deeply researched, profoundly human exploration of how we live, how we work, and how we neglect ourselves in the process.

Having lived with chronic illness for the past three years, much of this book resonated with me on a visceral level. It doesn’t just theorize about burnout and productivity—it understands them, from the inside out. One passage near the end of the book struck a particular chord:

“Illness is a process, and it’s fed in large part by all the times we didn’t say no. Like when you didn’t say no to that extra project, even though your schedule was already full, or when you stayed late in the office to meet an unrealistic deadline, or went to a party despite feeling exhausted and begging for alone time. Every no that went unsaid, though seeminglyy trivial, collectively shapes our long-term health.

Some may be tempted to skip to the final chapter, which offers a beautifully distilled summary of each section and emphasizes the radical idea that doing nothing can make our brains more productive. But to do so would mean missing out on the rich tapestry of anecdotes, personal stories, and scientific insights that give this book its authenticity and power.

Ultimately, this book is not just about work or rest—it’s about reclaiming our humanity. It reminds us of the joy found in simplicity and silence, and of how far we’ve drifted from those grounding forces in a society that idolizes status, productivity, and possessions. It is a compassionate call to pause, reflect, and say no—before our bodies say it for us.

[Pogan · Rating 2 out of 5]

Coulda been an email (but a good email nonetheless)

[Katharina Hartwell · Rating 3 out of 5]

It had some interesting and informative Parts but I didnt vibe with what i perceived as a Radical and fearmongering approach. Even one Night of disturbed Sleep can raise Mortality Levels!!! Too much Social Interaction can raise Mortality Levels!!! As for the Night thing: dude, I have a toddler and 2 screaming cats, I should be dead by now.

[Cori · Rating 4 out of 5]

Very interesting info on brain health with research to back it up.

[Fiona · Rating 4 out of 5]

Clear and well-researched with practical suggestions for using your brain’s default state. Highly recommended to anyone who feels burnt out or needs a new relationship with productivity.

[Henriette Wallberg · Rating 5 out of 5]

Really interesting book- I think I will try some „niksen“!

[tiff rasberry · Rating 4 out of 5]

Consider me a tree hugger!! As someone on the younger end of the workforce, may I just say that burnout is real!?! I’ve been in therapy since I was 16 years old and my therapist literally watched me become a shell of myself from overworking and overcompensating.

If you’ve ever felt like you were too “hippy” for the modern day, this is the perfect book to help back your beliefs. Reading this felt extremely validating that as a species we will drive ourselves to death, if we don’t stop and smell the roses.

The Brain at Rest covers all the questions one might have about what it means to let your brain have moment, and just rest.

Pub Date June 24 2025

ARC provided by Dutton and NetGalley. Thank you.

review posted to NetGalley & Goodreads

[Jenny Hayes · Rating 5 out of 5]

who knew doing literally nothing for 20 min a day had so many health benefits! he’s so passionate about how overworked we are as a society - this book contains many of the simple tips we usually roll our eyes at (sleep more, exercise more) but he combines them with such powerful scientific evidence that they hit home much more than they usually do. A great book to read before my corporate job starts on Monday! (that sounds sarcastic but it isn’t - it’s a book that reminds you to set boundaries and that you shouldn’t feel guilty for working less than society expects of you)

[Bethany · Rating 4 out of 5]

Very good! I am becoming a bit of a sucker for a wellness trend but this is grounded in very solid principles and science. Probably aimed at those who are slightly more of a workaholic than myself (I take little to no convincing to have a rest)

[Sheila McCombs · Rating 4 out of 5]

So many great insights in this book! It really made a great case for taking time off to rest and relax, and gave me some things I could see myself doing in the future!

[Sophia van Engelshoven · Rating 4 out of 5]

Aanrader! Het “dit-boek-gaat-je-leven-redden”-gehalte was wat mij betreft wel een beetje te hoog, maar er staan veel vernieuwende en interessante inzichten in en goede praktische tips.

[Thomas Oomens · Rating 4 out of 5]

Although the book contains a lot of fluff (content to just fill up the book), I am happy that I read it. The concept of giving your brain rest is something I have now started to embrace from time to time. For instance looking out of the window of the train instead of sitting on my phone.

If you want a quick read, the last chapter basically explains it in short

[Sara Di Luch · Rating 2 out of 5]

topic of this book = cool, relevant, important! execution = not very good. at many points i srsly wondered if this author had asked ChatGPT to write sections for him. was very clearly written by a researcher - way way too many repetitive mentions of brain regions and very fluffy. I did like the mentions of how other cultures integrate rest into their daily lives, and it has inspired me to take frequent naps and stare out my window more🤷‍♀️

[Ada Twist · Rating 4 out of 5]

This book gave me the shivers (in a good way). The Brain at Rest is a profound, and scientific, exploration of one of our most underused superpowers, the resting brain.

Dr Jebelli explains the science behind what we’ve long suspected about how we live and work but haven’t had the confidence to change. Yes, constant stimulation and the obsession with productivity comes at a cost which often undermines the very goals we’re striving for.

Jebelli tells a compelling and personal story of how overwork has affected him and his family but at the centre of the book is a core idea - that the resting mind (known as the default mode network) is an essential part of our humanity which can help solve problems, bring joy and keep us healthy. Allowing ourselves to wander in the world and wonder at it, is not laziness or indulgence, but a state that can build, recover and create. Or another way of putting it, the resting brain does essential work.

What I loved about this book is that while it does explain why a dopamine fuelled existence is bad news for our brains and body, it’s not a book (just) about cutting out bad habits. It argues that some small (and some big) changes will unlock huge capabilities and richness in our lives.

Some of what he says is unrealistic for anyone with caring responsibilities (e.g doing nothing for 20 mins first thing in the morning or riding on public transport just for the fun of it) but I think everyone could benefit and could manage from activities we took for granted until very recently e.g. staring out the window for a few minutes every day or going for a walk.

Hopefully this book will become part of a permission structure that will allow us to finally embrace the necessity and value (financial, physical and psychological) of rest.

I’ve got a long list of people to share this short and vital book with, after I’ve stared out the window.

[Shahine Ardeshir · Rating 3 out of 5]

Here's the thing. I didn't like the author's voice in this book... but I liked the book very much. Let me explain.

The thesis of this book is around a personal story of the author. His father suffered a serious mental breakdown - and that felt heartfelt and awful. But through the pages, Dr Jebelli weaves in the story of his own struggles with burnout, on an ongoing basis - and those just simply didn't resonate with me at all. I found it hard to relate to his mental state, his observations... and found myself judging him rather than empathising.

The actual scientific content and research of the book, however, I found brilliant. I underlined a lot, thought a lot, and found myself planning how to incorporate some of the findings into my day to day life. It was perfectly timed - I picked this up while on a work trip in a foreign country, where I fortuitously found myself with time to spare, to reflect on the craziness that has become my life. And in the weeks since, I found myself actively quoting research from this book, and recommending it to many others to read.

It feels like a book for the times we live in, one that should almost be compulsory reading for most working adults. That is how much I enjoyed it.
(Except the personal author bits)

[Vanessa S · Rating 3 out of 5]

“The brain is an incredibly active organ. It uses an enormous 20% of our body’s energy, despite being only 2% of its weight.”

—————————

This book is full of genuine, neuroscience-backed examples of how we can reignite our brain’s default network, which is dimmed and eroded by the demands of the capitalist, tech-filled, “always-on” reality most of us live and work in. It explores the neurological benefits of rest in all its forms and advocates for doing more of it, and outlines the health risks (physical and mental) of not resting enough.

This book is also full of privilege that most working people will not be able to access. People who cannot fit “spend 20 minutes a day staring blankly into space” into their schedule; or cannot afford to take themselves on “solo tech-detox camping trips” or other two week long vacations several times a year; or cannot prioritize “sleeping as much as they feel like”over going to work.

I’m certain it was not the author’s intention for this book to come across as so disconnected from reality. The author’s personal and familial experiences with burnout inspired him to explore the science of rest, and the resulting book is concise and interesting and hopeful! While its content may not feel relatable or attainable to many people right now, it is a helpful blueprint for making structural changes to our lives to support our brain health and wellbeing, and an important goal to work towards (socially and politically, not just personally). Years from now when we have 4 day work weeks and unlimited PTO, this will be an excellent book to return to.

[Laura Quinn · Rating 2 out of 5]

The premise is powerful: in a world that glorifies busyness, slowing down isn’t laziness — it’s essential for our brains, bodies, and long‑term wellbeing. I completely agree with Dr Joseph Jebelli on that front, and the core message resonated with me more than I expected.

That said, the reading experience itself was a mixed bag.

I loved:

• The science-backed argument for rest and stillness feels timely and important.
• Jebelli’s insights into how modern society affects our health are compelling and often eye-opening.
• The practical tips at the end of each chapter are genuinely useful — the kind of advice you can actually implement in daily life.

Not really in the mood for:

The book leans heavily into technical explanations. While the research is impressive, I often found myself wading through dense detail to reach the parts that truly mattered to me. In fact, for what I ultimately took away, I could have skipped straight to the bullet‑point summaries at the end of each chapter and still gained the same value.


I’d absolutely recommend the ideas in this book — especially the top tips and the broader reminder that rest is not a luxury but a necessity. But if you’re looking for a light, accessible read, be prepared: this one is more technical than the title suggests.

A worthwhile message, just wrapped in more science than I personally needed.

[Ruben · Rating 3 out of 5]

Mijn verwachting was om te leren over de recente onderzoeken naar het brein (de schrijver is een neuroloog). Het boek werd helaas gestructureerd aan de hand van anekdotes, en bracht onvoldoende wetenschappelijke diepgang.

De kritiek op hoe de huidige inrichting van arbeid ingaat tegen de wetenschappelijke bevindingen van de laatste decennia werd al te vaak herhaald, alsof het de echte premisse van het boek was.

Niettemin is het een goede herinnering aan het belang van je brein regelmatig 'rust' te gunnen en het zo zijn 'taken en functies' ten volle laten vervullen.

[Paula · Rating 4 out of 5]

4.5

Thoroughly enjoyed this. It serves as a common sense reminder of the power of letting go of the pressure and urge to be on the go, non stop. l especially loved the practical tips at the end of each chapter, and how it's told from a personal as well as academic perspective. I like that the author gives (mostly) accessible methods of resting, or 'activating the default network'.

I'm not 100 per cent convinced on the science of the 'default network', and I wonder if it might be a convoluted way of explaining something much more simple (like the brain just at rest), but it's an essential message all the same and a thoroughly enjoyable listen

[Elizabeth · Rating 4 out of 5]

Very informative! However I wish that he gave more topical advice for people who aren’t able to drastically change their lifestyles like he was suggesting.
It’s easy to recommend that you should wake up whenever your body wants to without an alarm, or take 3+ vacations a year to maximize relaxation, and much harder to implement.
A lot of what he was suggesting in the latter half of the book was couched with the sentiment of “I know it’s impossible for some people’s current working situations, but society needs to change”, which is nice and all but not as actionable.

[Mariana · Rating 4 out of 5]

Arguably it is written in a very “pop science” way but it delivers what it sets out to do. Most of the advices are banal and almost obvious but they need repeating and re-enforcing considering the speed of life we are dealing with at the moment.

[Ernestasia Siahaan · Rating 4 out of 5]

3.5/5

[Amy · Rating 4 out of 5]

Like I needed permission to get more sleep?! But seriously, I found this a really important read for someone who carries a lot of guilt when resting even though I so desperately need it. These last 12 months I've unlocked a willingness to take better care of myself despite all the noise in the world that keeps on pushing us to do more. This book helps me to see the science that backs what my gut is saying. It's also written incredibly well.

[Thalia · Rating 3 out of 5]

Nice! The neuroscience was really interesting but a little bit of the behavioral science felt a bit flawed. And I didn't enjoy the author's anecdotal stuff it was a bit annoying lols

[Diana · Rating 5 out of 5]

4.5 rounded up. I think this book has to find you at the right time, and it did for me. As I'm recovering from burnout, I loved this exploration of what it means to slow down (and why it matters)!

[Yuvaraj kothandaraman · Rating 4 out of 5]

The title "The Brain at Rest" reflects the central discovery of the book: that our brains are not actually at rest when we stop working. Instead, a special network called the "default network" activates during moments of apparent inactivity. This network is responsible for daydreaming, mind wandering, creativity, and problem-solving. The title challenges the common belief that rest means laziness or doing nothing productive. Instead, author Joseph Jebelli shows that rest is when our brains do some of their most important work. The subtitle "Why Doing Nothing Can Change Your Life" emphasizes that taking time to rest, to let your mind wander, and to disconnect from work can actually improve your health, creativity, and long-term productivity more than constantly working hard.

"The Brain at Rest" is a fascinating exploration of neuroscience written by Dr. Joseph Jebelli, a neuroscientist who studied at University College London and worked as a research fellow at the University of Washington. Jebelli examines why rest matters for our brains and bodies, and how the discovery of the default network has changed our understanding of human health and productivity.

The book is written in a deeply personal way. Jebelli opens with the story of his father, Abolfazl, who suffered from severe burnout after decades of overwork in the United Kingdom. His father's mental health crisis inspired Jebelli to explore the science behind rest and overwork. Throughout the book, Jebelli shares his own journey of learning to rest properly, including participating in detailed experiments to understand how his own mind wanders.

The book is divided into three main parts: Work (showing why overwork is killing us), Rest (exploring different ways to rest including mind wandering, nature, and sleep), and Play (discussing how play activates our brains). Jebelli uses scientific research, personal stories, and practical advice to show readers how to improve their brains through proper rest.


Jebelli begins by telling the story of his father, Abolfazl, who grew up in Iran where his mother taught him that "kr tj ast" (work is a crown) and "esterhat kherad ast" (rest is wisdom). After immigrating to England in search of a better life, Abolfazl worked as a computer programmer for decades. His job involved long hours at a desk, minimal social interaction, and constant stress. Over twenty years, his mental health deteriorated due to burnout and exhaustion.

One day, after coming home from work, Abolfazl had a mental breakdown. He was severely depressed and could no longer function. He quit his job and was diagnosed with major depressive disorder caused by overwork and burnout. Now, even years later, he sleeps excessively and struggles with depression.

Jebelli himself experienced similar problems. As a research scientist at the University of Washington, he worked extremely long hours conducting experiments, writing papers, and working on his first book. He felt constantly exhausted, anxious, and his creativity suffered. His memory, focus, and ability to solve problems all declined because he was overworking.

Eventually, Jebelli realized that working less actually made him more productive and creative. When he left academia to focus on writing and took more time for rest, his health improved dramatically. He slept better, had more energy, and could focus and be creative more easily. This personal experience drove him to investigate the neuroscience behind rest.

PART ONE: WORK AND WHY OVERWORK IS LITERALLY KILLING US
Jebelli explains that overwork has become a global crisis. In 2023, the United Kingdom reported 1.8 million work-related health cases, with 875,000 involving stress, depression, or anxiety. Around the world, working 55+ hours per week causes 745,000 deaths per year, a 29% increase since 2000.

Long working hours cause death through stroke, heart disease, respiratory disease, and accidents. The World Health Organization's director-general called long working hours "the single deadliest occupational risk factor." The cost to the global economy of mental health problems like depression and anxiety is 1 trillion per year and is forecast to reach 16 trillion by 2030.

Young people suffer the most. 59% of millennials overwork, followed by 58% of Gen Z. Three out of five employees now report lack of motivation and energy. The problem affects especially doctors, nurses, teachers, and other public-sector workers who report burnout at alarming rates.

Jebelli tells the story of Jens Foell, a German doctor, who broke his leg while on holiday and spent three months recovering. During this time, he realized how burned out he had been. He had memory problems, concentration issues, and was constantly exhausted. 38% of today's doctors describe themselves as burned out or depressed, and more than half of healthcare workers report burnout symptoms.

THE NEUROSCIENCE OF WORK AND THE BRAIN'S TWO NETWORKS
The key to understanding the problem is understanding how the brain works. The brain operates using two main networks:

The Executive Network: This is the "work network" that activates when you focus on tasks. It handles concentration, planning, and immediate problem-solving. It is what lights up when you are working hard.

The Default Network: This is the "rest network" that activates when you are not focused on any particular task. This network lights up when your mind wanders, when you daydream, when you rest.

For decades, neuroscientists ignored the default network because they focused on what "lights up" when the brain is working on a task. The background activity, the default network, was ignored as noise. But Jebelli explains that the default network is crucial.

When you continuously overwork, you exhaust the executive network. Your brain needs the default network to recharge, to process information creatively, and to consolidate learning and memory. If you never rest, your executive network burns out and you cannot think clearly or creatively anymore.

The research shows that activating the default network through rest improves intelligence, creativity, social empathy, and long-term productivity. It improves health and helps prevent neurological disease. It is the brain's "hidden superpower."

Jebelli gives examples. In one study, 80 people were asked to pick the best car from four options based on specifications. Half were told to focus and think hard. The other half were told to take a break and think about unrelated things. The group that took a break scored much higher because their default networks had activated and processed the information more efficiently.

In another study, 52 doctors and nurses working 12-hour night shifts were divided. Half got a 40-minute nap, half worked continuously. The group that napped performed better on attention tests and simulated medical procedures. By doing nothing, they got better at doing everything.

Studies show that 73% of all problem-solving research shows positive effects after just 10 to 30 minutes of rest, and often better results after 4 to 24 hours of rest.

PART TWO: REST AND HOW TO ACTIVATE THE DEFAULT NETWORK
MIND WANDERING
The foundation for understanding rest comes from 19th-century French mathematician Henri Poincare. Frustrated by unsolvable equations, Poincare would take breaks to walk, relax, and let his mind wander. Mysteriously, solutions to his problems would suddenly appear while he was resting, not while he was working. He called this "sudden illumination."

Hans Berger invented the EEG (electroencephalogram) in 1929 and discovered that the brain is constantly active, even when resting. In the 1950s, neuroscientist Louis Sokoloff found that brain metabolism stays the same during rest as during work. In the 1970s, Swedish neuroscientist David Ingvar made a shocking discovery: blood flow in the frontal lobe is actually highest when resting, not when working. How could doing nothing require more energy than doing something?

The answer is the default network.

Jebelli participates in an experiment called Descriptive Experience Sampling (DES) with psychologist Russell Hurlburt. DES involves wearing a beeper that goes off at random times throughout the day. When it beeps, you describe exactly what you were thinking and experiencing.

Jebelli discovers his own mind wandering patterns. On a London bus, he thinks about visiting his elderly parents more often. The thought isn't in words, but a visual image of his mother overlaying a taxi light. This is called "unsymbolized thinking" - thoughts that exist without words or images, just pure thought.

Mind wandering happens when your medial temporal lobe (a part of the default network involved in memory, emotion, language, and creativity) activates. The brain searches for more rewarding thoughts when bored by a task. Mind wandering, far from being a failure, is actually the brain doing important work. It allows your neurons to reset, restoring their energy supplies. Studies show that brief mental departures improve performance on repetitive tasks.

NATURE AND FOREST BATHING
Jebelli travels to Epping Forest in Essex to practice "shinrin-yoku" or forest bathing, a Japanese practice of immersing yourself in nature. Unlike hiking, forest bathing has no destination. You simply walk slowly through the forest, touching trees, smelling flowers, listening to sounds, and allowing your mind to be present in nature.

The practice was termed "shinrin-yoku" by the Japanese government in 1982 and is based on ancient Shinto and Buddhist traditions. Neuroscientist Dr. Qing Li has studied forest bathing extensively. He has found that forest bathing helps post-operative patients heal faster with less pain, boosted natural killer cell activity in businessmen, reduced stress in office workers, and reduced anxiety while improving mental clarity.

The natural oils produced by trees, microbes in forest soil, and the natural sounds and sights of the forest all contribute to these effects. Most importantly, forest bathing is one of the best ways to activate the default network.

MINDFUL SOLITUDE
Jebelli explores the benefits of solitude, being alone without distractions. In modern society, people avoid being alone because it makes them uncomfortable. They fear boredom and loneliness. But the research shows that solitude is essential for cognitive enhancement, creativity, and emotional well-being.

Mindfulness meditation, especially when combined with solitude, activates the default network. Meditators who have spent 3,000+ hours observing their thoughts show powerful brain activity in the default network.

The challenge is that modern society has created "idleness aversion" - a strong bias against doing nothing. In experiments, university students said they would hate to sit alone and think for 20 minutes. But when they actually did it, they found it surprisingly satisfying and enriching. Their minds had lied to them about how boring it would be.

SLEEP
Sleep is essential for activating the default network. Sleep has four main goals:

Activate the default network

Nurture learning and memory

Restore and repair neurons

Clean the brain of toxins that build up while awake

The brain is actually more active during sleep than during wakefulness. When you wake up tired from insufficient sleep, it is because these essential jobs have not been completed.

Regular napping, even 30 minutes, provides enormous benefits. Studies show that regular nappers not only have larger brains but also experience slower aging, reducing aging by up to six years. Sleep is not something the brain does to support wakefulness like a phone charging. Sleep is a full partner to waking life. The brain is busily working through the night, consolidating memories, repairing damage, and cleaning out toxins.

PART THREE: PLAY
Play is often abandoned as we grow older. But the research shows that play activates the default network and provides numerous cognitive and emotional benefits.

Pottery, gaming, and other playful activities engage flow states, which are crucial for mental health. These activities enhance decision-making, problem-solving, and reduce risk of neurological illness.

ACTIVE REST AND EXERCISE
Exercise is a form of active rest that strongly activates the default network. People who exercise regularly have larger brains, especially in areas involved in memory and learning. Exercise increases BDNF (brain-derived neurotrophic factor), which acts like fertilizer for the brain, encouraging neural growth.

Just 25 minutes of gentle exercise per week provides cognitive benefits. Exercise, in any form at any age, saves your brain and body.

THE DUTCH ART OF "NIKSEN"
Jebelli discovers the Dutch practice of "niksen," which simply means doing nothing. This is not meditation or mindfulness. It is not doing anything with a purpose. It is just being.

Simple acts like people-watching in cafes, birdwatching, or lounging without agenda are examples of niksen. This practice improves productivity and mood and reshapes the brain at the default network level.

PRACTICAL ADVICE FOR LIVING RESTFULLY
Jebelli provides practical tips:

Don't work too hard. The obsession with productivity is counterproductive and dangerous. The default network fuels the thinking skills needed to perform at your best.

Mind wander. Try positive constructive daydreaming where you imagine a scenario like living your ideal life a year from now. This activates the default network.

Try something new. Novel situations activate the inferior prefrontal cortex, which is rich with default network neurons involved in creativity.

Listen to sad music. It improves mood and is associated with stronger mind wandering.

Forest bathe. Spend time in nature. This activates the default network and improves health.

Embrace solitude. Time alone with your thoughts improves creativity, memory, and emotional well-being.

Play. Engage in playful activities without taking life too seriously.

Stay active. Exercise is essential for brain health.

Practice niksen. Do absolutely nothing sometimes.

Just say no. Say no to work commitments when you need to rest. Normalize taking days off to rest as you would for physical illness.

THE ENDING AND FINAL MESSAGE
Jebelli returns to visit his father years later. His father, now in his seventies, still struggles with depression but has improved significantly through years of proper rest. He wakes up, takes a walk, helps with shopping, and can have conversations. He is slowly recapturing some of the territory lost to burnout.

Jebelli concludes that rest is not indulgence, it is essential. The default network is the key to human flourishing. By honoring rest as a fundamental right and activating our default networks, we can be healthier, more creative, and more productive than ever before.

The message is clear: we have been working too hard, and it is time to redress the balance.

"The Brain at Rest" is an important, timely, and well-written book that challenges our obsession with work and productivity. Joseph Jebelli uses his expertise as a neuroscientist combined with personal experience to explain why rest is not laziness but essential for human flourishing.

The book's greatest strength is that it provides both scientific explanation and practical advice. You understand why rest matters, and you learn specific ways to rest better. The writing is beautiful and engaging, the stories are moving, and the science is fascinating.

The book's main weakness is that it repeats its core argument multiple times and sometimes oversimplifies complex issues around work culture. Some topics are covered more thoroughly than others.

However, these weaknesses are relatively minor compared to the overall value of the book. In a world where burnout, anxiety, stress-related illness, and exhaustion are epidemic, this book provides both validation and solutions. It gives you permission to rest, backed by science.

If you feel constantly exhausted, burned out, or struggling with your mental health, this book may genuinely change your life. It certainly changed Joseph Jebelli's life and led to improvements in his father's condition. It is a manifesto for taking rest seriously as a fundamental right and as the key to human health and productivity.

In the final analysis, this book makes a compelling case that doing nothing is not laziness. It is wisdom. It is where the brain's true power lies.

Highly recommended for anyone struggling with work stress, burnout, or anyone interested in neuroscience, psychology, or human health.

[Melissa S · Rating 4 out of 5]

Fairly short and accessible and full of excellent strategies to engage your brain's "default network" and restore some balance to one's life in large and small ways. Now, if only someone could give me the recommended six weeks of vacation and enough money for three beach vacations per year...

[Justin Drew · Rating 5 out of 5]

The Brain at Rest: How the Art and Science of Doing Nothing Can Improve Your Life by Joseph Jebelli is a great book that argues that we should be spending more time resting the brain. Modern life praises busyness, constant stimulation, and endless productivity. The Brain at Rest challenges this cultural norm, arguing that periods of mental rest, even as little as 10–20 minutes, are not wasted time, but essential for cognitive performance, emotional balance, physical health, and creativity. Drawing on neuroscience, psychology, and public health research, the book shows that when the brain is “at rest,” it is often deeply active in ways that restore, integrate, and strengthen our minds.
THE OVERWORKED BRAIN AND THE COST OF BURNOUT
- ‘Without great solitude, no serious work is possible.’ – Pablo Picasso
- The book opens with a stark picture of modern overwork. Many people, particularly in caring and health professions, face rising demands, complexity, and chronic stress. This culture of overwork is not only exhausting - it is medically dangerous.
- Chronic stress elevates cortisol, a hormone that, in excess, impairs learning, memory, immune function, and decision-making. Overwork is linked to: Increased risk of heart disease and other illnesses, burnout, anxiety, and depression and cognitive problems such as forgetfulness and poor judgment
- Beyond individual suffering, burnout costs societies enormous sums through sickness absence, reduced productivity, and long-term illness. The paradox is clear: in trying to be constantly productive, we undermine the very brain functions that make productivity possible.
- Mental health problems such as depression and anxiety already cost the global economy $1 trillion a year, projected to rise to $16 trillion by 2030. Burnout is worsening worldwide, with a majority of people – especially millennials and Gen Z – working excessively long hours. As a result, employees increasingly report low motivation, exhaustion, and fatigue.
THE RESTING BRAIN IS NOT IDLE
- One of the book’s central scientific insights is that the brain is often more active at rest than when focused on a task. During rest, the “default mode network” becomes active - a system involved in:
- Memory consolidation
- Self-reflection
- Future planning
- Creative problem-solving
- When we allow the mind to wander, the brain integrates experiences, processes emotions, and forms new connections. What looks like idleness from the outside is actually deep internal work.
THE SMARTPHONE: THE ENEMY OF MENTAL REST
- Instead of resting, most of us reach for our phones the moment we have a spare minute. Social media and constant scrolling feel like breaks, but they are not true rest. They flood the brain with dopamine-driven stimulation, keeping us in a state of low-level arousal.
- These platforms are designed using behavioural psychology techniques similar to those used in gambling industries — variable rewards, notifications, and endless feeds. As a result:
- We rarely enter restorative mental states
- Attention becomes fragmented
- Children grow up with little experience of boredom
- Yet boredom — once familiar to previous generations — is a gateway to imagination, reflection, and self-generated thought. What feels uncomfortable may actually be mentally nourishing. As a child I always complaining that ‘I’m bored’ – but I’m now glad that I had those opportunities.
- Modern life intensifies the crisis through constant digital stimulation. People spend nearly 5 hours a day on their phones, driven by dopamine seeking “novelty bias,” cycling endlessly through apps that mimic rest but actually keep the brain overstimulated. This culture of busyness leads to poorer work, burnout, and long term health risks.
- Social media further harms mental health by increasing anxiety, self comparison, and overstimulation while impairing brain regions responsible for inhibition and emotional regulation—particularly in adolescents. Despite claims that loneliness is deadly, the real danger lies in enforced isolation, not chosen solitude.
- Voluntary solitude, however, is deeply beneficial. It activates the brain’s default network, which supports creativity, problem solving, memory, self-understanding, and emotional healing. Solitude can generate “existentialising moments” – profound insights that clarify personal values and identity. It improves cognitive performance, enhances neuroplasticity, reduces the spotlight effect, and increases joy by freeing the mind from external judgment.
MIND WANDERING AND THE POWER OF “BOREDOM”
- The book reframes mind wandering as a cognitive strength, not a failure of attention. Many creative insights arise when attention drifts.
- Suggested practices include:
- Gazing at a plain wall or image for 10–20 minutes
- Repeating a word until it loses meaning, then observing the mind
- Setting random alarms and noting what you were thinking at that moment
- Although people assume such tasks will be unpleasant, research shows many find them surprisingly enjoyable and mentally refreshing once they try them.
SOLITUDE IS NOT LONELINESS
- The book distinguishes chosen solitude from isolation. Time alone for reflection can improve emotional regulation, creativity, and self-understanding. A famous experiment found that some people preferred giving themselves mild electric shocks rather than sitting quietly with their thoughts — showing how uncomfortable we have become with stillness.
- Yet solitude, in balance with social connection, is psychologically healthy.
- Emotionally, solitude supports reflection, emotional processing, and recovery from stress or trauma. It strengthens compassion by deepening self-understanding. Many thinkers, artists, and scientists rely on solitude for creative breakthroughs.
NATURE AS A RESTORATIVE ENVIRONMENT
- Nature plays a major role in mental rest. Exposure to green spaces is linked to: -improved recovery from illness; reduced stress; enhanced mood; increased creativity (some studies suggest up to 50% improvement).
- Even viewing trees from a hospital window can improve outcomes.
- Practices like “forest bathing” — walking slowly in wooded areas, breathing deeply, and engaging the senses — are associated with reduced stress hormones and improved immune markers.
- Natural environments also reduce noise exposure, which is increasingly recognized as harmful to health in urban settings.
SLEEP: THE ULTIMATE FORM OF BRAIN REST
- Sleep is often treated as expendable, yet it is foundational to health. During sleep, the brain: consolidates memory, strengthens learning, regulates emotions, and supports immune function
- Sleep deprivation is linked to obesity, cognitive decline, and increased dementia risk. Short daytime naps (10–20 minutes) can also boost alertness, problem-solving, and decision-making.
- Sleep, meanwhile, is essential for cognitive processing, memory consolidation, physical repair, immune function, and emotional resilience. During sleep, the brain prunes synapses, strengthens memories, performs important physiological repairs, and boosts immunity.
PLAY AND MOVEMENT: ACTIVE PATHS TO MENTAL REST
- Rest does not always mean stillness. Physical movement and play can put the brain into restorative states.
- Exercise supports: brain health and cognitive performance, mood regulation and reduced disease risk.
- Play, in adults as well as children, enhances creativity, social bonding, and flexible thinking. In contrast, sedentary screen-based lifestyles are contributing to global rises in obesity and metabolic disease.
- Physical well-being improves too: reduced stress stabilizes hormones, boosts immunity, improves skin health, and promotes overall healing.
- Movement is also crucial. Sedentary lifestyles heighten inflammation, reduce neuroplasticity, worsen mood disorders, and contribute to global obesity – now more common than being underweight. Yet just 5 minutes of daily exercise can significantly reduce anxiety and depression.
RETHINKING ADHD AND ATTENTION
- The book also discusses how modern environments - overloaded with stimulation and constant demands - may clash with natural attentional rhythms. Practices of rest, reflection, and reduced stimulation may help many people regulate attention more effectively, rather than framing all differences solely as deficits.
CULTURAL RESISTANCE TO REST
- Historically, many now-normal health practices (like seatbelts) once met resistance. The book suggests mental rest may follow a similar path. Doing nothing, napping, or taking quiet time can seem lazy in productivity-driven cultures - yet science increasingly shows these are health necessities.
CONCLUSION: REST AS A RADICAL ACT
The Brain at Rest reframes rest as an active, essential biological process. Mind wandering, time in nature, solitude, sleep, play, and gentle exercise are not indulgences - they are core supports for cognition, emotional balance, and physical health.
- Overall, the modern world overloads the brain with work, stimulation, and social pressure while depriving it of rest, solitude, sleep, and movement – the essential ingredients for mental and physical health.
- By resting your mind (e.g. walking in a forest) enters the brain into a flow state – your anxious beta brainwaves shifting to more calming alpha and theta brainwaves – which is not just profoundly satisfying but also mentally beneficial. It’s a form of mindfulness in motion, engaging the brain in a way that’s both focused and freeing.
- The brain at rest is not idle but highly active, driven by a system called the default network. This network becomes most engaged when we are not focused on tasks, enabling creativity, problem-solving, emotional restoration and long term productivity. Modern neuroscience shows that rest is an active and essential phase for cognitive health, not a passive break.
- However, this science challenges societal beliefs that equate busyness with success. Recognizing the value of rest requires rethinking work culture, which often prioritizes constant activity over well-being. Although the idea faces resistance, evidence is clear: embracing rest and allowing the default network to function leads to healthier, more innovative and sustainable lives.
- In a world that constantly demands attention, choosing moments of stillness may be one of the most powerful - and countercultural - things we can do for our brains.
- I loved this book and plan to increase time with my mind at rest. It’s full of scientific evidence-based practice to support these statements.
- So I intend to try not to work too hard, spend time mind wandering (how I was always being told off when I did this at school – well, I’m glad I did, forest bathe (walk in forests or nature), embrace solitude, sleep more (I’m pretty good at this), play, stay active, breathe slowly (and through the nose), and say ‘no’ when I feel stress mounting.