The Brain at Rest: Why doing nothing can change 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

256 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)

[Mina Kim · Rating 4 out of 5]

Made me feel good about doing nothing

[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“!

[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)

[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!

[Floris Colella]

Extreem nuttig om dit te lezen sgatten X

[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.

[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 Lolls 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.

[Jennifer · Rating 4 out of 5]

3.5 stars. This was an interesting book that gives you a lot of ideas to relax your mind. It takes work, and it takes practice. Some of the science-y stuff was a little over my head, so I skimmed those parts, but the ways to de-stress yourself through relaxation were very enlightening. I hope I can incorporate some of these tips in my day-to-day life!

[Ernestasia Siahaan · Rating 4 out of 5]

3.5/5

[Mark Burke · Rating 3 out of 5]

Some really good ideas, insights, and suggestions, but the writing style and constant use of neurological jargon made it a tough read at times.

[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