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, Audiobook

256 pages, Paperback

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.

[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.

[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

[Ernestasia Siahaan · Rating 4 out of 5]

3.5/5

[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.

[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)!

[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.

[Elmwoodblues · Rating 2 out of 5]

The sloth being my spirit animal, I appreciated all the advice, backed by science, that Jebelli put on paper: sleep more, daydream, nap. And I must say, the book helped on that front by being a little repetitive in message and delivery.

[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.

[Jessica · Rating 4 out of 5]

The default mode network (i.e., the network in our brain that absolutely lights up when we aren't focused on goal-directed activity, and does much more than we give it credit for) is one of my favourite psychology concepts. I've always intuitively understood that I'm more creative, functional, and productive when I take time out of my day to rest and do nothing, despite people labelling this as "lazy", and it's refreshing to know the science backs me up!

I thought this book effectively gets its messages across by blending personal anecdote/storytelling with the scientific basis behind the default mode network, and suggestions for realizing these benefits. At times, I did wonder whether some of the science was being slightly overstated, but overall it seemed quite sound.

Unfortunately, embracing rest in this way requires a bigger cultural shift than can be achieved by a single book, and I thought many of the suggestions were impractical given the financial/systemic constraints we all live under. To be fair, the author acknowledges this, but the onus still ends up on the individual when it should probably be placed elsewhere. Some recommendations were reasonable (start with a few minutes of mindfulness a day and work your way up) but others felt very cold-turkey and simplistic (get rid of your smartphone!) without much acknowledgement of the real barriers to doing so. For instance, tech companies design apps to keep us hooked and we rely on our smartphones for things like authentication, so it's unrealistic for a lot of us to immediately give them up entirely. Also, somehow it is always a man recommending that I go for walks in nature without my phone for my mental health...anyway, most people will benefit from a few of the recommendations, but just be aware that what's presented is quite idealistic and if you can't make all of it work, it's not you! Small and sustainable change works better anyway.

[RWAR_Rani · Rating 4 out of 5]

Rest is not a reward you earn after working hard enough—it is a biological need, and without it, the brain cannot function well for long. In a culture that treats constant focus and productivity as virtues, this idea feels both relieving and a little radical. When the brain is at rest, the default mode network switches on. This is the brain’s way of recharging an overworked mind, and it actually improves performance.
The consequences of ignoring rest are the brain being overworked. This often begins with familiar warning signs: dissatisfaction, cynicism, constant complaining, anxiety, and low mood. Left unchecked, chronic stress does more than make life feel harder—it changes the brain itself. It accelerates aging, disrupts hormones, and affects the heart, breathing, bones, and muscles. Burnout is not a personal failure but a physiological response to sustained overload.
The remedy is intentionally letting your mind wander—something as simple as regular daydreaming—to support mental recovery- stepping away from screens, going for walks, spending time in nature, and seeking out water, all of which help calm the nervous system and restore attention.
Overall, The Brain at Rest feels reassuring without being preachy. It does not ask readers to opt out of responsibility or ambition. Instead, it makes a strong case that sustainable focus, creativity, and well-being depend on rest being built into everyday life. If you feel constantly tired, mentally scattered, or stretched too thin, this book offers both validation and a clear reminder: slowing down is not falling behind—it is how the brain stays healthy and capable.
This book is similar to Gentle, but that book focuses more on feelings. If that resonates with you, it may be a better choice. I personally prefer this author’s approach.

[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.