Your professional life consisted of setting goals, making plans, and implementing strategies to get to those goals. Which meant that every day was carefully structured with tasks, objectives, and measurements of progress.
And now you’re retired.
Possibly one of the biggest challenges now is giving yourself permission to do nothing. And not feel guilty about it.
After a lifetime of structured days, having days when you just don’t feel like doing anything can seem like a failure. It feels like a failure because throughout your career success was measured in actictivity. What did you do today? How did it move your goals forward? Did it meet the KPI measures?
The only person you answer to now is you!
If you’re reading this, or any post on this site, you have an interest in continuing to grow (or at least not stagnate) in retirement. That’s a worthy goal. But you should also give yourself permission to do nothing and reward yourself for doing nothing. Certainly, you shouldn’t feel guilty about doing nothing!
You’ve earned days of doing nothing.
And there are benefits to those days.
From a mental health perspective, doing nothing engages parts of your brain that are not normally engaged. This contributes to neural plasticity.
We have been conditioned by the ready availability of “content” to seek constant stimulus: newsfeeds, social media streams, meme based entertainment, information rabbit holes1… Doing nothing means just that: no stimulus! Sit with your thoughts. Daydream. Let the world go by, possibly observing it but not engaging with it.
Doing nothing is closely related to mindful meditation. Mindful meditation deserves it’s own article, but briefly: Mindful meditation is the practice of focusing your attention on the present moment, such as your breath, body sensations, or emotions, without judgment. When your mind wanders, you gently bring your focus back to your chosen anchor, like the breath. This practice is a way to train your mind to stay present and can help manage stress and improve overall well-being.
Doing nothing means just that: do nothing. Do not impose any goals on the time you allow yourself to do nothing. No pressure. No measurable outcome. It’s nothingness.
Actively doing nothing
How to practice intentional “nothingness”
- Start small: It can be uncomfortable to stop being busy, so begin with just 5 to 10 minutes a day. Over time, this practice will feel more natural and restful.
- Schedule downtime: Intentionally block off time in your calendar for “doing nothing,” treating it as a priority just like a meeting or a workout.
- Disconnect from technology: To truly rest, eliminate distractions from phones, computers, and social media. Mindless scrolling is not the same as purposeful idleness.
- Redefine “nothing”: The practice can look different for everyone. It could mean sitting in silence, gazing out a window, going for an aimless walk, or drinking your coffee without checking your phone. The key is to disengage from productivity and external stimulation.
- Embrace boredom: If boredom arises, sit with it instead of immediately trying to fill the void. It is often a precursor to creative thinking and can motivate you toward more meaningful activities.
- Overcome guilt: Recognize that rest is productive and not lazy. This shift in mindset, from feeling guilty to seeing rest as an investment in your well-being, is a crucial part of the process.
It has some serious benefits
Aside: The following is culled from multiple sources on the topic
Cognitive and creative benefits
- Boosts creativity and problem-solving: When the mind is allowed to wander, it enters the “default mode network.” This state of unfocused thought allows for new ideas to emerge and can lead to creative breakthroughs.
- Aids learning and memory: Taking breaks gives your brain time to process and store new information. The hippocampus strengthens the neural pathways for recent memories during periods of mental rest.
- Improves focus: Brief mental breaks help to increase sustained attention and concentration, making you more efficient and productive.
Mental and emotional health benefits
- Reduces stress and burnout: Constant activity keeps the body in a state of “go-mode,” raising levels of the stress hormone cortisol. Intentionally doing nothing allows the nervous system to calm down, which can lower blood pressure, relax muscles, and reduce anxiety.
- Enhances mood and well-being: Giving your mind a break helps to regulate emotions and can lead to a more positive mindset. It allows you to feel more centered and less reactive to daily pressures.
- Helps process emotions: Stillness and reflection provide a quiet space to process emotions without distraction. This helps you to acknowledge and work through feelings like boredom, restlessness, and anxiety.
It’s ok to do nothing!
It may be counterintuitive, but allowing yourself to do nothing, or even planning to do nothing, may end up enhancing your productivity and creativity.
The biggest obstacle is overcoming that feeling of guilt after a lifetime of “DOING!” But you’re your own boss now. Let go of that and accept that you’re actually doing something good for yourself.
Until it isn’t
A word of caution is in order here.
If you have set goals for your retirement, and have a list of things you want to accomplish and still feel unable to get anything done, it might be time to examine yourself for signs of depression. Preferably with the help of a professional.
Emotional:
Persistent sadness, hopelessness, or emptiness
Loss of interest or pleasure in activities once enjoyed
Irritability, agitation, or mood swings
Feelings of guilt, worthlessness, or self-loathing
Thoughts of suicide or self-harm
Cognitive:
Difficulty concentrating, remembering, or making decisions
Slowed thinking or speech
Confusion or forgetfulness
Feeling overwhelmed or unable to cope
Behavioral:
Withdrawal from social activities
Changes in sleep patterns (insomnia or excessive sleeping)
Changes in appetite (loss of appetite or overeating)
Neglecting personal hygiene or appearance
Increased substance use (alcohol, drugs)
Physical:
Fatigue or lack of energy
Physical aches and pains
Insomnia or hypersomnia
Changes in weight (gain or loss)
Sexual dysfunction
Additional Notes:
Symptoms may vary depending on the individual and the severity of depression.
Some symptoms may also be associated with other mental health conditions or medical issues. If you or someone you know is experiencing these symptoms, it’s important to seek professional help from a healthcare provider or mental health professional.
Now intentionally do nothing
- If you have a “don’t want to do anything” day, go with it. But make sure you’re really doing nothing.
- If you’re feeling stressed, schedule do nothing times, or days.
- Label that time as “Brain Health” time and reward yourself for doing nothing.
- See Retirement Funk Busting for other suggestions
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When you start out with good intentions researching a particular topic, then end up following every adjacent link and eventually lose site (pun intended!) of the fact that you intended to drain a swamp not hunt alligators. 2 ↩︎
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From the old adage “When you’re up to your a$$ in alligators, it’s hard to remember that your initial objective was to drain the swamp.” ↩︎
