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

Audible Audio

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.

[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

[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.

[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.

[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

[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

[Yiwen Li · Rating 5 out of 5]

The right book at the right time. I learned so much and can’t wait to start using these teachings in my life to better prevent burnout and overwork. I already feel some of the benefits of the insights just from starting to implement them. I felt seen and heard reading this writing and feel supported in approaching work and life this better way for my brain and my physical/mental health. Thank you so much Joseph.

[GONZA · Rating 3 out of 5]

A series of suggestions to stop fatiguing ourselves and especially our brains so that we can be more effcient when we actually need it most. Many things are well known, such as the importance of sports and spending time in nature, but I think it is never emphasized enough how doing nothing and playing are as useful as sleeping, for example.

Anche in questo caso, una serie di suggerimenti per smettere di affaticarci tanto, sia noi che soprattutto il nostro cervello, in modo da essere piú effcienti quando in effetti ci serve di piú. Molte cose sono note, come l'importanza dello sport e del passare del tempo nella natura, ma ritengo non sia mai sottolineato abbastanza quanto il non fare niente ed il giocare siano tanto utili come il dormire, per esempio.

I received from the Publisher a complimentary digital advanced review copy of the book in exchange for a honest review.

[Kevin Whitelaw · Rating 3 out of 5]

The Brain At Rest, Dr Joseph Jebelli

Through doing nothing, we can become better at everything.

I was drawn to this title because of its reference to the ‘default network’ and neuroscience. The promise of practical advice to enhancing wellbeing convinced me to click the buy now button. I was curious whether it could enhance the support I offer clients who are often searching for ways to calm their racing minds.

The books promises to explore what happens when our brains are ‘doing nothing’ and how resting activates the default network, while constant activity keeps us stuck in executive mode. Jebelli argues that those who give their brains time to rest enjoy better wellbeing, and he outlines everyday ways to do this, from spending time in nature to practising mindfulness.

From there, it develops its central precept: those who give their brains the rest they need will be healthier and more productive than those who try to cram activity in to every waking moment. The rest of the book presents a series of ways to activate the ‘default network’ – many of which are common wisdom introduced with a light sprinkling of the neurological underpinnings. Examples include spending time in nature, mindfulness, active rest and just do nothing: these chapters are articulated listicles.

For me, the book did more to confirm than surprise — which can be its own kind of reassurance. Sometimes it’s not about learning something new, but being reminded of what we already know and refocusing on our priorities.

Despite being based on the phenomena of the ‘default network’, the explanation is very thin. It is described as operating from four brain regions. (1) the medial frontal cortex, just behind your forehead – governs your decision making, carries your sense of self and consumes a lot of energy when we do nothing: (2) the posterior cingulate cortex, in the middle of the brain – helps with navigation, mind wandering and imagining the future: (3) the precunues, at the top of your brain towards the back – controlling our memories of our everyday events: (4) the angular gyrus, near the back just above your ears – responsible for our complex language functions such as reading and interpreting the written word.

Where the book touches only lightly on neuroscience, hypnotherapy offers a direct, lived experience of this resting state — helping clients move from anxious overdrive into the calm focus their brains are built for.

Many of my clients arrive experiencing anxiety, often pushing themselves to stay busy or engage in counterproductive behaviours. This book validates something we explore in hypnotherapy: deep rest is not laziness, but a necessary condition for resilience and flourishing. It’s as obvious as eating before you starve, as refuelling before your tank is empty, as changing gear before you red-line.

Make time for your wellbeing or you’ll have to make time for your illness

For those anxious or stuck in overthinking, this book offers a simple reminder: rest is not optional. It’s the foundation for resilience. And it can also be a gateway into restorative practices — whether that’s a walk in nature, a few minutes of mindfulness, or the deeper reset of trance work.

[Lynnette · Rating 3 out of 5]

Neuroscientist Joseph Jebelli, PhD, reveals that true productivity and well-being depend not on constant activity but on the brain’s capacity to rest. He explains how the brain operates through two main systems—the executive network, or “work mode,” which governs focus and problem-solving, and the default network, or “rest mode,” which activates during relaxation and reflection.

Drawing from research, cultural traditions, and personal experiences, Dr. Jebelli demonstrates that rest is vital for creativity, emotional balance, and resilience. Through simple yet powerful practices—like walking in nature, taking naps, exercising, and embracing moments of stillness—he shows how giving the mind time to wander can unlock deeper insights, lower stress, and restore our ability to thrive.

Allowing yourself to rest isn’t laziness; it’s essential maintenance. When you pause, you give your brain the space to process, recharge, and ultimately perform at a higher level.

Practical tips are summarized at the end of each chapter. The author shares his personal reflections, experiences, and growth to help the reader understand how to apply these concepts.

The neuroscience jargon can get a bit overwhelming, although it is thoroughly explained throughout the book. Additionally, the reader may be tempted to skim some of the author’s personal stories as they are thorough and quite detailed.

[Rosa Day · Rating 5 out of 5]

This book might have changed my life (it did). Everyone in my social circle is probably sick of me referencing it. I remember thinking this book would be interesting - and it exceeded every expectation.

Jebelli takes on the idea of intentional rest being essential for brain health, mental health and productivity. The book delves into neuroscience, explaining how the brain's default mode network activates during rest, fostering creativity, problem-solving, and emotional regulation. Jebelli’s personal anecdotes, including his father's experience with burnout, add a relatable dimension to the narrative.

He raises a lot about modern productivity, the four-day work week, and how we can rethink the structure of a working society. I love books that make me challenge the way we live; this one is both philosophical and educational. Moving away from the usual mindfulness and wellness industry clichés, it’s a breath of fresh air. I’m usually a bit of a cynic when it comes to the ‘self-help’ genre, but this book truly made me feel hopeful.

I left it with more clarity and practical tips I’ve already started applying to my life. What I especially love is that it’s grounded in recent research, which is exciting about what more there might be to come! The blend of scientific insight and practical advice, such as the benefits of nature walks and the Dutch practice of niksen (deliberate idleness), are both informative and actionable. Some ideas might feel extreme to some, but there’s clear validity in Jebelli’s arguments. It’s refreshing to have science back up such transformative ideas.

Overall, the core message is important: overwork is harmful, and rest is essential. This book was thought-provoking, timely, and challenging in the best way. It encouraged me to rethink productivity, embrace rest, and live a more balanced, thoughtful life.

[Belinda · Rating 5 out of 5]

I was diagnosed with Parkinson’s disease four years ago. For over two years, I relied on prescription medications and therapies, but unfortunately, the symptoms continued to worsen. My mobility declined, tremors increased, and I experienced growing fatigue and discomfort that affected my daily life. Last year, out of desperation and hope, I decided to try an herbal treatment program from NaturePath Herbal Clinic. Honestly, I was skeptical at first, but within a few months of starting the treatment, I began to notice real changes. My energy improved, the discomfort eased, and I felt stronger and more capable in my daily life. Incredibly, I also regained much of my stamina, balance, and confidence. It’s been a life-changing experience I feel more like myself again, better than I’ve felt in years. If you or a loved one is struggling with Parkinson’s disease, I truly recommend looking into their natural approach. You can visit their website at www.naturepathherbalclinic.com
Email info@naturepathherbalclinic.com

[Cherryl · Rating 5 out of 5]

The Brain at Rest is a fascinating exploration of what our brains are doing when we’re not consciously thinking about anything. Joseph Jebelli does a great job of breaking down complex neuroscience into accessible insights without making it feel overly technical. I found myself really intrigued by how much actually goes on in our minds when we’re daydreaming, zoning out, or even sleeping. It’s pretty eye-opening to learn how essential these “rest” states are for creativity, memory, and emotional processing.

What I loved most is how Jebelli mixes science with real-life examples and a bit of philosophical musing. It’s not just about brain function but also about how understanding these resting states can improve our well-being and mental health. The book feels thoughtful and informative without being dry, and it left me rethinking how I view downtime. If you’re curious about neuroscience but don’t want to wade through heavy academic texts, this book is a great pick.

[Andrea Wenger · Rating 5 out of 5]

This book argues that, contrary to popular belief, allowing the brain to rest and wander can boost creativity, productivity, and overall well-being by activating the brain’s “default network.” It offers practical tips for incorporating rest and mindful activities into daily life.

As a novelist who’s studied mindfulness meditation, it was nice to read a science-based book touting the virtues of daydreaming and letting the mind wander. Mindfulness is about shutting down the default network and focusing on the present moment—also an important skill for improving brain health and increasing joy. But as this book shows, the default network isn’t “bad.” Allowing the mind to wander helps us make connections and allows the unconscious mind to work on problems. Different parts of the brain light up, compared to when we use the “working” brain, which focuses on performing a particular task. As this book reveals, the brain never really rests—taking time away from task-based work is critical to productivity.

Thanks, NetGalley, for the ARC I received. This is my honest and voluntary review.

[Heather Parker · Rating 4 out of 5]

3.5 stars. The key messages of the book are great, and it’s all a very good reminder, with practical advice, an evidence base, and personal anecdotes.

Personally, the writing style is not for me. It read like a confusing mix of scientific-style writing and self-help hyperbole, making it difficult to trust the scientific aspects. It’s not clear which ‘mode’ the author is in at any one time. As a psychologist, that gave me the ick.

There’s a notes section at the back listing plenty of studies relating to pages throughout the book, but they aren’t referenced in the text itself.

So not my preferred style, but I think it’s a useful read for many people, myself included. Have already recommended it to people. We can all benefit from being reminded why we need rest, and how we can take it effectively.

[Cheryl · Rating 5 out of 5]

There are so many of us who are stressed, anxious, and overwhelmed with everything we must all deal with on an everyday basis. This is an excellent book with so many insights and suggestions for how to allow our brain to rest to help us cope with it all. There is a lot of science in this book about the value of the brain “doing nothing” for short periods of time to allow our brain to reset. (The author has a PhD in neuroscience from University College London.) The author shares personal stories of his family and their experiences with burnout which led to debilitating depression. There are practical tips that anyone can include in their daily lives. If you want to help yourself improve the quality of your life without pharmaceuticals, this is an important book to read.

[Sadhbh O'Sullivan · Rating 4 out of 5]

This was repetitive at times, and some of the referenced studies stuck out as observational rather than good science (the number of trees on a street correlating to reduced cancer rates is clearly a question of wealth and health access, not tree exposure).

But it was great go really get into the science of what we know and why we need proper rest for so many reasons. Personally I wanted to delve more into the ways that we pretend to rest (scrolling phones, drinking etc) and the impacts that has, as well as questions around practicality (it always comes back to housework!). That however is another book. I really enjoyed it, and I’m a fully converted forest bather.

[Alexandre McGovern · Rating 5 out of 5]

If you’re overworked, tired, and downright burnt out, do yourself a favour and read this book. It is a wonderful exploration into what rest can do for your brain, a guideline on how to achieve that rest, and an all-around pleasure to read. I think this book is especially important for the cultures that die on the sword of productivity, and it was especially important for me. Long have I suspected the benefits of rest. Those suspicions have now been confirmed and elaborated upon. A truly insightful dive into the activation of our default networks, Dr. Joseph Jebelli cracks this topic wide open like only a neuroscientist could

[Susan Srnovrsnik · Rating 5 out of 5]

This book was incredibly informative. I was blown away to learn that our brain at rest shows more activity than when we are engaged in work or activities. I learned how imperative it is for our positive mental health to simply do nothing and daydream. I also learned how essential sleep is and what your brain actually does when you're sleeping. The only negative would be that most of us have to work a 40 hour work week and don't have the luxury of 5 or 6 hours of work a day. Most of us also can't take multiple lengthy vacations per year. That being said, everything suggested could be modified to benefit you in some way.

[Adi Krishnan · Rating 5 out of 5]

The importance of rest, doing nothing and daydreaming in it's different forms provided me a unique perspective about how I perceive rest. Until I came across this book, I didn't realise how I didn't spend enough time with myself even though I thought I was, while listening to podcasts every opportunity I got.

Practicing some of the techniques mentioned here has instantly improved my connection with myself. While I think the spectrum of the tools provided is large, I do think a personal balance can be found using these and I intend to use them as a guide.

I'm glad I stumbled across this and I recommend folks to pay attention to this one.

[Diego Castillo · Rating 4 out of 5]

3.5 - The basis of the book centers on the self-actualizing stage, which leaves for granted the previous and objectively harder steps to get there (stable job, income, home, status). This makes it hard to engage with his utopian ideals as they seem quite far from the common reality (not everyone can decide their own schedule, work from home and be idle by preference). I really enjoyed and appreciate the message of this book and there are lessons that I know I will be applying from now on, but the lack of acknowledgement of other ways of living and how they can adapt the lessons he is exploring was certainly disappointing.

[Adam Fitzgerald · Rating 4 out of 5]

I listened to this as an audiobook a month or so ago, and can't shut up about it! Rest isn't a luxury, it's essential for living a long, healthy and sustainable lives. Rest also isn't just sleeping, but allowing our minds to wander whether it be before going to sleep or on a long walk or run in nature. Not everyone has such opportunities to sleep in to when we wake up naturally, but there are so many suggestions in this book that I have since taken up, or at least become more mindful of since listening to this book. Contrary to the popular industrial model of productivity, we can be more efficient when we rest more.

[Katie Grice · Rating 5 out of 5]

I feel personally targeted by Dr. Joseph Jebelli's teachings in The Brain at Rest. How did he know I needed this thought provoking read at this very moment? The book is packed with science-based data on why rest is important for our minds, and realistic strategies to take action today. I've already made a conscious effort to rest today, and am looking forward to building a routine further.

My sincere gratitude to DUTTON, and Penguin Random House for the Advance Readers Copy of this book.