Why Silence Should Be Part of Your Daily Routine
They say that quiet is golden, and it appears that they may be correct. The benefits of quiet go well beyond what you may expect, and you could find yourself seeking out more of it. Here are some of the advantages of adopting intermittent quiet, as well as some reasons why you might consider doing so.
The rewards of silence
There are a variety of benefits to actively seeking stillness. If you’re anything like the majority of people, your brain is running many marathons every day, feeding itself with thoughts to keep it nourished. What exactly is the problem? According to Alice Fong, N.D., a naturopathic doctor in Sacramento, California, “the majority of those ideas are neither helpful or useful.” You may become anxious about the future as a result of those pointless and unproductive ideas you’ve been thinking about.
The distractions from your day may make you feel overwhelmed and cause you to lose your concentration, all of which add up to a negative experience.
- Life itself has become a source of distraction, rather than simply your own ideas.
- Oz recognized her as one of the nation’s leading experts in Mindfulness when she was chosen as an assistant professor of positive psychology at the University of Pennsylvania.
- On a practical level, quiet is the decrease of stimuli, and it provides your nervous system with the chance to restore homeostasis, reset, and avoid becoming stuck in a state of fight, flight, or freeze reaction,” explains the author.
- Relaxx, an app developed by Dr.
- “Silence is a bridge,” says Dr.
- “A stronger connection with one’s inner self can lead to a stronger connection with one’s fellow beings.” Additionally, by allowing the brain to take a break from processing duties, you will be able to better maintain your body’s energy levels.
- When there is no stillness, individuals tend to become entangled in the current of their life, repeating the same patterns of indoctrination without ever considering why they are doing what they are doing, according to Muscara.
“While quiet may appear to be accomplishing nothing, it is precisely in that ‘nothing’ that you are able to reconnect with your reason for being.”
How to practice being silent
There are several styles of meditation that might assist you in finding stillness, including one called intermittent silence, which is similar to taking a thoughtful pause throughout the day. “It allows you to respond rather than react,” Muscara explains, citing a remark by Viktor Frankl: “There is a gap between stimulus and reaction.” And it is through our answer that we will find development and freedom. Instead, “quiet assists in better seeing and inhabiting that place, allowing you to manage your life with greater focus – how am I feeling right now?
- “What is the best way for me to respond in this situation?” When it comes to intermittent quiet, there are four elements to consider: Closing your mouth and closing your eyes will allow you to listen silently and observe your own thoughts.
- To begin, find a peaceful place, yet even a bustling environment would suffice for this task.
- You may also fit it into your day by setting an alarm around midday to remind yourself.
- Relax and pay attention to the sounds in your environment to help you relax.
- “Sit quietly and take in all that is going on without exerting any effort,” Bhatta advises.
- It’s perfectly natural.
- “Many people are afraid of quiet because they believe they will be forced to experience something uncomfortable.” Begin by taking tiny intervals of quiet – 30 seconds here and there – rather than forcing yourself to sit still for an extended amount of time straight immediately.
- However, if you feel compelled to remain silent for a longer period of time, go ahead.
- Who knows what will happen?
- Achieve a healthier and happier you by adopting these 20 daily habits. 7 Foods to Help You Feel Less Stressed and Anxious Stress, immunity, and detoxification: ancient remedies for stress, immunity, and detoxification
Why Scheduling A Moment of Quiet Into Your Day Is Important
It is possible to feel exhausted, frustrated, and even overwhelmed by the demands of everyday life. The simplest of day-to-day chores may become exhausting after a while. We do a lot in a day when you consider all we do, from waking up to brushing our teeth, to preparing breakfast, to cleaning the dishes, to attending work, to being a present family member and friend. We accomplish quite a lot. Having said that, it’s quite easy to become preoccupied with all of the activities we have to complete each day, which may cause us to lose sight of the things that are truly important to us, such as remaining on track with our rehabilitation.
- This may appear to be a more difficult task than it actually is.
- It’s not an issue!
- This entails turning off your television, iPad, phone, and other electronic gadgets all at the same time so that you may sit in the presence of your own thoughts without being interrupted by news alerts or Twitter updates, for example.
- A quiet moment to yourself may not only let you reflect on all of your recovery successes so far, but it can also help you set the tone for the rest of the day, week, or month.
- To arrange this time for yourself, there is no “ideal” time; instead, choose a time that works best for you and stick to it!
- When you first begin to schedule this time of introspection into your day, it may seem unnecessary and tedious.
- A number of studies have demonstrated that taking time to reset your brain has a range of advantages for both your physical and mental health!
- Putting on a program to watch and then not knowing what occurred 30 minutes later because we were drawn into an Instagram rabbit hole, I’m sure we’re all guilty of this at one point or another.
- While it is necessary to maximize your productivity throughout the day, it is equally important to arrange time for rest and relaxation.
- Downtime should not be regarded as a luxury that can only be acquired by hard work, but rather as a necessary evil to be avoided.
- Otherwise, your friends and family will have to deal with your stinking breath, and you will have to live with a bad taste in your mouth for the rest of your life.
If we don’t take some time for ourselves, our friends and family may have to cope with our cranky and overworked dispositions. To ensure that you get the most out of your quiet time, here are a few helpful ideas and methods.
- Keep a notebook and make a note of the days and times when you get a peaceful minute to yourself. The more regular you are, the less difficult it will be to incorporate this into your daily routine
- Wake up ten minutes early in the morning so that you may enjoy a few quiet moments alone with your thoughts
- To reflect on your day, get into bed ten minutes early and turn off all electronic devices before night. Take a ten-minute break during your workday to enjoy a few quiet moments alone with your thoughts
- Consider how you want the remainder of the day to unfold before you sit down to eat a meal.
In order to include a moment of quiet into your day, as you can see, there are a variety of approaches you might take. Consistency is essential in recovery, as it is in many other facets of life. The more work you put into setting aside time for these vital breaks, the simpler it will be to incorporate them into your daily schedule. Including a period of silence in your daily routine, whether it is in the morning, the afternoon, or the evening, is a terrific approach to aid in the recuperation process!
An Ode to Silence: Why You Need It in Your Life
Silence. Some of us are delighted by it. Others find the prospect of sitting in quiet to be akin to having their skin crawl up their spines. Cleveland Clinic is a not-for-profit academic medical facility located in Cleveland, Ohio. Advertising on our website contributes to the success of our mission. We do not recommend or promote any items or services that are not provided by the Cleveland Clinic. Policy The degree to which you value silence may be determined by your position on the introvert/extrovert scale.
ABPP clinical health psychologist Amy Sullivan discusses the importance of self-care as well as how to begin started on the journey.
Why quiet time is healthy for body and mind
In silence, we have the opportunity for self-reflection and daydreaming, which stimulates many different sections of the brain at the same time. It provides us with the opportunity to quiet our inner chatter and raise our awareness of what really matters. It also cultivates awareness, which is the recognition and enjoyment of the present moment, among other things. Silence has also been shown to have physical advantages. Doctor Sullivan explains that when we’re frazzled, our fight-or-flight reflex is activated to the max, resulting in a range of complications.” When we are in a state of calm and quiet, we may access a separate section of our nerve system that helps to slow down our bodies’ physical response to stress.” That is to say, staying calm and silent may be beneficial in the following ways:
- Lower your blood pressure
- Lower your heart rate
- Keep your breathing steady
- Reduce muscular tension
- Improve your concentration and intellect.
Americans tend to struggle with stillness
When it comes to accepting stillness, there are cultural variables to consider. FOMO (fear of missing out) is a widespread phenomenon in the United States. Individuals in the United States frequently employ external stimuli — such as gadgets or social media — to divert their attention away from uncomfortable internal thoughts or sensations. We have a cultural tendency to be less skilled at coping with boredom through creative endeavors or ameditation practice than we should be. While spreading out allows you more possibilities for resting, relaxing, and recharging, In the words of Dr.
Sullivan, quiet helps us acquire the abilities to do the following:
- Thoughts that are more profound, stronger connections, more creativity, improved communication abilities
Introverts may be better adopters of quiet time
Interverts, on the other hand, are more contemplative than extroverts in raucous settings. “They like smaller groups and are known to have deep thinking,” Dr. Sullivan says of his patients. This may enable introverts to be better positioned to appreciate quiet, contemplative periods of alone. “Extroverts tend to be valued more highly by society because they are more talkative or better speakers,” explains Dr. Sullivan. “However, we must acknowledge that introverts digest information in a way that encourages creativity and problem-solving since they speak less and listen more.
How to find room for silence
The technique of sitting in quiet and concentrating on the present moment is known as meditation. Sullivan points out that this is one of the most effective methods of incorporating quiet time into your day. “For you and your children, set a one-minute timer on your phone. You might spend that time simply sitting or sleeping in silence.” The author recommended that it be done on a daily basis. “For a lot of individuals, the first minute is quite challenging. It is difficult to maintain one’s composure.
Over time, though, you get proficient at it.
However, in order to find quiet time, you do not need to engage in a structured meditation practice.
- Taking pleasure in your morning coffee without the use of a smartphone or a magazine
- Instead of taking up your phone next time you’re a passenger in a car, try looking out the window instead. Instead of listening to music, go on a walk by yourself and listen to the sounds of nature around you.
It doesn’t have to be anything elaborate. Just take advantage of those quiet moments throughout the day and your mind and body will thank you for it.
Don’t Underestimate the Power of Silence
Many of us have forgotten (or perhaps feared) the power of silence. We live in a world where there is a lot of noise and conversation. There are several distractions and duties in today’s environment, making it difficult to focus on our everyday tasks. It is a 60-minute ritual known as the Sphere of Silence that may help you stay grounded, focused, and most importantly optimistic when your mind tries to spin out of control. It can be done anywhere, at any time. There is only one ground rule: you must follow the actions outlined below in utter quiet.
- A total of three 10-minute portions make up the first half hour of the program. Start by putting down your short-, medium- and long-term objectives in the first ten minutes of the session. Then, devote the following 10-minute session to evaluating your progress toward the objectives you established for yourself the day before. Use the final ten minutes to make a note of any goals that have not been fulfilled and to consider the reasons why they have not been accomplished. This will encourage you to keep your attention on the task at hand. Spend the next 20 minutes reading a book, preferably one that teaches you something new or provides you with useful information
- Start by spending the first ten minutes of this stage reading an excerpt from your book. Next, take the remaining 10 minutes to write a summary of what you just read by hand, in order to improve your capacity to assimilate the material and to learn something new. Make use of these final ten minutes for self-reflection and, if you believe in a higher power, for speaking with God, the Universe, your spirituality, or anything you like. It is possible to harness your calm amid difficult times and actively choose to remain out of negativity by doing this portion of the practice.
This is the point at when your job and personal lives intersect. More from Ascendhere may be found here. Last year, the globe was placed on lockdown, and our lives were drastically altered. “I’m so weary” was already a social status symbol, but the prevalence of burnout, as well as its long-term effects on our health, has risen. The distinction between work and leisure has become more blurred. This may be especially true for the younger generations in today’s society. More than a year has passed since students returned to a traditional classroom setting.
- Even when certain regions gradually open up, a veil of uncertainty hangs over the whole world.
- I work closely with many young people as part of my personal mission to guide the next generation of leaders.
- Several of my colleagues and mentees have come out to me in the previous year, expressing emotions of dissatisfaction and anguish over their situations.
- Despite the fact that many of us believe we are alone in our emotions, they are neither exceptional nor uncommon.
- These “words of wisdom” have most likely been repeated to you in the past.
But do you know how to put them into action? Almost every day for the past 30 years, I’ve began my day with a 60-minute routine to help me stay grounded and focused, and most importantly, to keep my spirits up when my mind tries to spin out of control. It’s referred to as the Sphere of Silence.
The Sphere of Silence
When I was a youngster, my grandpa shared a home with me and my siblings. On every morning, he would get out of bed before the sun came out and sit in perfect stillness for an hour. In spite of the fact that the rest of the household was waking up and the different morning rituals were unfolding around him, he remained calm and silent. Nothing could go in the way of him at that period. He referred to it as theMouna Vratham, which is a ritual of contemplative stillness that has been practiced for centuries in Hindu tradition in India.
- Over the years, when I went to many areas of the world, initially for educational purposes and subsequently for professional reasons, I learned that a ceremonial practice of silence is not exclusive to any particular faith or cultural tradition.
- Despite the fact that my grandpa introduced me to the discipline at an early age, it took many years before I completely understood and appreciated it.
- I arrived to the friary shortly before Lent began and was surprised to learn that the Brothers there would stay silent for the whole 40-day period.
- It was one of the most difficult things I’d ever gone through in my life.
- This forces you to clear out the clutter in your mental process.
- By remaining silent, we are able to channel our energy.
- A time for collecting our thoughts, training our brains to be more alert, and selecting how we want to approach the day may be found in the hour of silence that I practice each morning, and which I encourage you to do as well.
A total of three 30-minute, 20-minute, and 10-minute parts will be observed during the Sphere of Silence event. If you are just getting started, you may attempt an abbreviated version by cutting time from each of the phases, but I strongly recommend working your way up to the full 60 minutes for the best results. Your goal should be to finish a 21-day cycle without taking any pauses from the process. When you first start, you will believe it is simple. Later, though, the initial inspiration will dissipate and the reality of the situation will come in.
The process of developing a habit takes time, but with practice, it will become second nature. It was around that 21-day mark that I observed some of the most significant changes in myself after beginning to practice the Sphere of Silence on a regular basis for the first time.
As the name implies, the fundamental rule is to maintain complete and total quiet. The full 60-minute exercise must be completed without interruption from the outside world, so turn off all of your electronic devices and locate a quiet area away from people to do it. Make sure you have a diary and a pen on hand. Aside from that, pick up a book that you’ve been meaning to read for a long and keep it nearby. However, while it is not required to practice the Sphere of Silence in the morning, I have found that doing so provides me with a surge of productivity and tranquility that helps me deal more effectively with the stressors of the day.
The First 30 Minutes: Goal Setting
My experiences in the friary served as inspiration for the creation of the procedure for this first portion of the practice, which is also the most critical. I’ve divided it down into three 10-minute sets for your convenience. Take out your diary and write down your short-term, medium-term, and long-term goals during the first 10 minutes of your session. Then, devote the following 10-minute session to evaluating your progress toward the objectives you established for yourself the day before. When you write out your objectives, you are compelled to be really specific about what you hope to achieve.
This will encourage you to remain focused on the present and finish the work necessary to achieve success in whatever form that may take for you in the future.
The events of future are shaped by the decisions you make today, thus comprehending the events of yesterday is essential to influencing tomorrow.
The Next 20 Minutes: Learning and Growth
Take this opportunity to pick up that book you purchased years ago but have never had the time to read it yet. The foundation guideline for this part is to select a book that will teach you something new and will enhance your mental life. You will begin your day with inspiration rather than dread of the unknown if you incorporate reading into your morning routine. When your mind is relaxed and fresh, it is more open to new ideas and will be more open to learning new things. It was during my time at the Ramakrishna Mission in Singapore, where I stayed after graduating from high school, that I developed this portion of the procedure.
One of my obligations as an apprentice was to read and summarize a series of books for the library’s catalogue, which was a requirement of my position.
The habit of reading in full silence and making notes as I went along was formed at this period of my life.
As a result, spend the first ten minutes of this stage reading a chapter from your book in preparation.
After finishing the book, you will have participated in an additional layer of processing, allowing for deeper retention and analysis, as well as enhancing your short-term memory and recall abilities.
The Final 10 Minutes: Mindfulness
This final portion serves as a necessary grounding step, similar to a cool-down after a vigorous workout session. Make use of these final ten minutes for self-reflection and, if you believe in a higher power, for speaking with God, the Universe, your spirituality, or anything you like. This final technique was influenced by my granddad. In his opinion, the hour of quiet each morning had a spiritual component that prepared him for the day’s first prayer session. You have complete freedom in how you approach this part, but the goal is to be present and pay attention to your feelings.
It provides you with the opportunity to reflect on how you are feeling and what those feelings mean to you.
It enables you to maintain your composure in difficult times and to make a conscious decision to steer away from negativity.
In the event that you practice the Sphere of Silence continuously for 21 days without taking a break, you will most likely notice rapid changes in how you see the world around you, begin to get intense insight into everything you do, and achieve a stronger feeling of equilibrium. Many of us have forgotten (or perhaps feared) the power of silence. We live in a world where there is a lot of noise and conversation. There are several distractions and duties in today’s environment, making it difficult to focus on our everyday tasks.
Take charge of the remaining 23 hours of your day by using this strategy.
When you see your vision come to life, it instills confidence in you and allows you to have a better knowledge of who you are.
Why 2 Minutes of Silence a Day Could Change Your Life
Although meditation groups are popular among the young, it is not always fashionable or practical to live a peaceful and thoughtful life. It is necessary for many people to survive in today’s environment to be able to listen to NPR over the scream of subway tracks while simultaneously sending seven emails. Should it, though? In recent years, an increasing number of studies have asserted that reducing stimulation and decibel levels—at least for part of the time, such as during your daily commute—is one of the most effective strategies to release stress and clutter from the brain.
“You’ll be more present when you’re with other people, become more productive, and even demonstrate greater authority and control in professional settings,” says the author.
Here’s how to have a better life right now: Schedule Silence Even if the conscious brain becomes accustomed to the everyday roar of trains, aircraft, and Spin classes (the latter of which has been shown to have the potential to cause serious ear damage), it is the body that has a more difficult time forgetting.
Silence, on the other hand, is absolutely priceless: Just two minutes of stillness a day can be more relaxing to the body than traditional Bach, and two hours of silence can stimulate the growth of brand new neurons in the brain that are connected to learning and emotion, according to research.
Moreover, while there is an increase in silent retreats and spa offerings designed to reset the mind quickly—such as the Quiet Mind massage at L’Auberge de Sedona, which incorporates calming breathing techniques as well as facial acupuncture, or the silent meditation hikes at The Ranch Malibu(also known as forest bathing, because you are meant to truly take in the scenery with no distractions)—scheduling smaller doses of silence throughout the week can have a positive impact on the course And if you can’t find a peaceful period away from your phone, try a phone-free bath, a commute without podcasts, or a single supper without background TV.
- Stillness should be practiced.
- The ability to communicate without using words or gestures, according to Fletcher, has great strength.
- For some, stationary exercise might be more difficult to perfect than remembering a complete page of speech, but it can also be more successful when it comes to communicating a message, according to the author.
- According to Fletcher, taking an additional second not only offers you greater control over what you want to say, but it also affects your whole vibe.
In many cases, individuals will reveal their deeper intentions to you first if you have the courage to sit in the discomfort of silence or if you are the type of person who only talks when they actually have something to say.
The Power of Silence
There are five advantages to incorporating quiet time into your daily routine.
Five benefits of building quiet time into your daily routine.
The advantages and power of quiet are becoming increasingly recognized in a society that is becoming increasingly noisy and stressful. Quiet pauses during the day may help us connect with one another, relax our brains, and reconnect with ourselves. Experts believe that we must make a conscious decision to include quiet in our daily life. Consider taking a minute to recall someone special, rising before the sun or substituting a stressful period of the day with a more relaxing one to start your morning off well.
Give Your Brain a Break
Having an excessive amount of stimuli and noise bombard us without a pause may be stressful. Make a conscious decision to put your phone down and plan how you will make use of your time in solitude, advises Julie. “It’s difficult to carve out time to relax and be alone. Our mental wellness necessitates the establishment of quiet time. “Take advantage of the silence to enable your thoughts to slow down,” Julie advises. “If you are utilizing the quiet time to worry and ruminate — which is what the monkey brain is programmed to do when we are not engaged in a task — that is not helpful and will only make things worse,” says the researcher.
- A technological blackout for an hour or two on a specified day of the weekend, according to Julie, is a good experiment.
- Julie recommends that parents with young children take some quiet time after their children have fallen asleep.
- Even though it is not stillness, guided meditation can be particularly beneficial for people who battle with negative monkey mind thoughts.
- Silence is more than simply the lack of background noise; it is also about forcing oneself to slow down.
Everyone on this earth might benefit from meditation, says Elizabeth. “We know the world would be a nicer place if we all slowed down and sat each day,” she says. Meditation does not have to be a difficult discipline, and their book provides simple guidelines to make it accessible to everyone.
Five Benefits of Silence
It assists us in living more mindfully. Researchers in psychology and philosophy agree that quiet has the ability to awaken people and deliver important solutions in their lives. We can receive a gentle reminder when something doesn’t seem right by being more in tune with our bodies and our emotions via the practice of silence. It is possible that the psychological advantages of experiencing quiet, even when it is difficult, will lead to more meaningful life. Because of its ability to promote mental clarity, silence has been shown to boost self-awareness, self-compassion, and decision-making abilities.
- Mindfulness, according to Julie, is the first step in the process of emotional recovery.
- This allows us to soothe and console ourselves when we are in pain.
- It has been shown to increase happiness, reduce anxiety and sadness, and even assist in the maintenance of healthy lifestyle behaviors like as nutrition and physical activity.
- Silence allows you to naturally listen more attentively, while also giving people the opportunity to contribute more, so strengthening your connections.
- Silence may be defined as the period of time between a sensation and a reaction.
- With time and repetition, it becomes easier.
- Consider taking a yoga class.
- Turn off the radio while driving.
- To relax before night, listen to rain outdoors or the sound of quiet to help you unwind before bed.
- Purchase a pair of noise-canceling headphones.
- Chinese philosopher Lao Tzu famously observed, “Silence is a source of enormous power.” He was absolutely correct.
Taking the time to be silent gives the message to yourself that you are someone who deserves to be heard. Regularly practicing quiet will help you to honor your life. (This page has been seen 4,634 times, with 46 visits today)
Why Silence Is Golden: 5 Ways Quiet Time Can Improve Your Work Life
Continuous exposure to auditory stimuli is an unavoidable component of modern technology society’s everyday life. In a world filled with the sound of automobiles, trains, and aircraft, the rumble of construction equipment, and the beeping of digital devices, silence has apparently become an unattainable luxury. Cultivating quiet may provide a number of benefits that are often neglected, and these benefits may even extend to one’s work life. A vast variety of sounds can be heard on a regular basis in a variety of settings, and the majority of people appear to become acclimated to prolonged exposure to noise.
- It is also rare to walk into a house without hearing television playing in the background, even if the inhabitants are not actively watching it.
- Contrary to popular belief, the mere feeling of silence appears to be greatly sought desired.
- Even the Finnish Tourist Board, which ran a massive marketing campaign in 2011, was inspired by stillness.
- With the slogan “Silence, Please,” a sequence of photographs of lone persons in nature was issued by marketing gurus to raise awareness.
Workers and Harmful Noise
Each year, 30 million people in the United States are exposed to potentially hazardous noise levels at their places of employment. As a result, many of people suffer from hearing loss. Constant exposure to loud noises might cause stress and decrease productivity in some people. It also has an impact on concentration and communication. High noise levels might also result in accidents or injuries since they make it difficult to hear warning signals. Image courtesy of [email protected] Construction sites, factories, airports, and music venues are among the most hazardous workplaces to be in, according to our first impressions of them.
- According to the International Facility Management Association, in 2013, open-plan offices accounted for 70% of all offices in the United States.
- It is often built to accommodate a high number of staff.
- They also provide managers the ability to keep a closer check on their employees.
- It is possible that enhanced cooperation will lead to increased productivity through encouraging debate and the exchange of innovative ideas.
- “Smart creatives thrive on the opportunity to collaborate with one another.
- Nevertheless, recent studies on open-plan workplaces shows that this layout can have a number of negative impacts, including excessive levels of noise, increased stress and disputes, high worker turnover, and decreased productivity.
- Image credit: Gifer Almost half of the employees polled said that the benefits of improved “easy of contact” ostensibly afforded by open-plan workplaces were outweighed by the negative effects of higher noise levels.
According to reports, open-plan offices tend to diminish the amount of confidential or private interactions that take place between coworkers.
People who work in open offices may get the impression that they are part of a forward-thinking organization that encourages teamwork and communication.
It may, however, leave them more susceptible to diversions in the future.
Employees might quickly become distracted from their jobs by loud coworkers, impromptu brainstorming and meetings, fingers tapping on desks, unexpected queries from coworkers, and incoming phone calls, among other things.
These calculations provide a decent indication of how uncontrolled interactions that occur in open workplaces diminish productivity in a significant manner.
Long-term exposure to noise has been linked to elevated levels of cortisol, the body’s major stress hormone, in the blood.
This sort of stress stimulates the creation of cortisol, which boosts blood pressure and blood sugar levels.
Chronically elevated cortisol levels have been linked to high blood pressure, heart disease, insulin resistance, obesity, and type 2 diabetes, among other conditions.
This can lead to physical concerns for those who work in such situations.
Poor health may definitely have a negative impact on an employee’s ability to function, and it is possible to believe that many individuals are not performing at their best in fast-paced, loud environments.
Many people feel that working with music or background noise increases their productivity.
Image courtesy of Giphy However, although constant noise can be detrimental to job efficiency, complete stillness throughout the day might be a bit unnerving. The ability to strike a balance between utter quiet and perpetual clamor may be the key to achieving a peaceful work environment.
Bringing Balance With Quiet Time
In a post published in 2015, co-founder and CEO ofMilanoteOllie Campbell discusses how he was able to increase the productivity of his firm by 23 percent by including intervals of silence into the workday. According to him, open-plan workplaces come with an implicit culture that might have a negative impact on the overall quality of the job. This sort of environment is “far from being neutral,” he argues, “since it is filled with implicit valuesâ—âthat disturbance is an acceptable result of togetherness; that serendipity is worth all of the interruptions; that cooperation is all that matters.” The capacity of individuals to concentrate on their various duties should be regarded equally crucial to cooperation, according to Campbell, who believes that collaboration is a critical instrument for effectiveness.
- In order to achieve a balance between isolation and loud chaos, his team decided to divide each day in half and spend the first half in quiet, with the second half spent in noisy turmoil.
- Later in the afternoon, students get together as a group to discuss ideas and reflect on what they have accomplished.
- He has seen that with the implementation of quiet periods, staff members have reported feeling less pressured and doing higher-quality work.
- This excellent experience demonstrates that the primary benefits of quiet time may be extended to one’s professional life.
Five Benefits of Quiet Time
According to recent study, there are five real benefits of spending time for stillness.
1. Silence Reduces Stress
When it comes to scientific study, silence was originally used as a baseline or control against which scientists could assess the impacts of various types of noise. It has frequently been the subject of unintentional research. Luciano Bernardi, a physician who specializes in sound research, researched the effectiveness of music in the treatment of anxiety in 2006. He employed silence as a transition between several music segments in his composition. These brief quiet gaps proved to be more soothing on the brain than so-called “relaxing” music, according to the research.
As a result, it may be argued that short intervals of stillness juxtaposed against other noises can be beneficial in helping people cope with stress.
Silence is becoming increasingly popular among medical experts as a means of reducing stress.
Maintaining silence and serenity while concentrating on a specific idea, object, or picture is the goal of this practice, which is to improve awareness of the present moment and attain a state of mental clarity and emotional calmness. Image courtesy of Unsplash user William Farlow.
2. Silence Improves Cognitive Functions
According to a research published in the National Library of Medicine in 2013, extended quiet can enhance the brain’s ability to make new cells by stimulating the production of new neurons. In her research, Imke Kirste, a scientist at Duke University, looked into the effects of noise and stillness on the brains of mice. However, Kirste observed that when mice were exposed to two hours of stillness every day, they produced new cells in the hippocampus, a part of the brain involved with memory and learning.
The development of new brain cells does not necessarily result in tangible cognitive advantages.
Taking time for quiet every day may be able to help you maintain â or perhaps increase â your capacity to acquire and recall new information, which may make your job life significantly simpler.
3. Silence Increases Creativity
The ability to isolate oneself from the outer world may boost the likelihood of discovering novel thoughts. Jonathan Smallwood, a psychologist who conducted a review of the literature on cognitive and clinical psychology in 2013, discovered that human creativity is highly dependent on one’s capacity to detach from the external world and concentrate on one’s own developed thoughts. While not engaged with the outside world, self-generated thinking is defined by inwardly focused mental activity that happens while the mind is not engaged with it.
When we are able to detach and relax, we are better able to access our inner thoughts, memories, and ideas, among other things.
Increasing research reveals that the default network plays a vital part in the process of creative problem solving.
4. Silence Enhances Your Mood
Image courtesy of Bustle The capacity to access self-generated ideas while the brain is not being stimulated by external stimuli helps you to recognize and assess your own emotional state when away from external stimuli. Reflecting on your feelings may assist you in better dealing with difficult situations, which can result in a considerable improvement in your overall state of mind. In addition to helping you focus on the current moment, using the default network of the brain can also help you minimize unpleasant thoughts and worry.
The simple act of removing yourself from the bustling environment and escaping to a peaceful spot for a few minutes can help you feel better and have a more enjoyable day.
You may also tell your coworkers of the particular times during which you are available for discussion, as well as the fact that you prefer not to disrupt their work during specific hours.
5. Silence Helps you Focus
The brain absorbs sensory input on a continual basis in everyday life, and particularly during work. Consequently, the medial prefrontal cortex, which is involved in focused attention, problem-solving, and higher-order thinking, is under a tremendous amount of stress. This part of the brain might get overloaded by a continual barrage of inputs. As a result, you may get mentally exhausted and find it difficult to concentrate. With fewer interruptions, the brain is able to relax into a state of concentration.
According to the Attention Restoration Theory, which was created by psychologists Rachel and Stephen Kaplan in 1989, exposure to peaceful natural surroundings promotes more easy cognitive performance, which allows the brain to let down its sensory guard and restore its attention capacity.
A Sound Balance
Despite the fact that noise is inherent in our society, spending a sufficient amount of time away from distractions and the cacophony of daily life may be quite useful. The capacity to block out the rest of the world may give the most productive environment for doing inventive and high-quality work. It is possible that striking a healthy balance between silence and engagement will be the key to a successful and joyful professional life.
Power of Silence: How to Practice it
On those who are interested in learning how to incorporate the power of silence into their everyday lives, here are a few suggestions for how to do so for a better and healthier existence. Every day, we are blasted with noise from a variety of sources, including the incessant honking of automobiles, everyday discussions at work and at home, listening to loud music, watching YouTube videos, and listening to podcasts. It goes without saying that it can make it difficult to concentrate at work or at home, as well as increase your stress levels.
When you are constantly bombarded with noise, taking some time to be alone might help you re-establish your sense of inner serenity.
It has the ability to cure and restore our inner being.
According to one research, two hours of stillness may be sufficient to stimulate the growth of new cells in the hippocampal area of the brain, which is associated with memory.
Mindfulness meditation should be practiced.
We rarely get a moment of peace and quiet, and the absence of it drains our emotional reserves.
Mindfulness meditation, a holistic approach to achieving inner peace, may hold the key to resolving this dilemma.
Practicing this meditation approach will help you become more aware of your surroundings, whether you’re eating or conversing.
You may begin by taking a few minutes out of your day to practice simple mindfulness meditation practices on a daily basis, no matter how busy you are.
Try to keep your attention on your breathing and to become more aware of your thoughts and feelings without trying to force anything to change.
Every day, spend some time away from the computer.
Technology has become a vital part of our lives, particularly in the wake of the pandemic-induced remote working culture and the use of virtual classrooms in schools and colleges, but the noise generated by our smart gadgets can be detrimental to our health and well-being.
You can start with 10-15 minutes each day and gradually increase the amount of time you spend based on your needs.
Turn off your WiFi for a period of time every day to help you avoid the temptation to spend too much time online.
Go for a walk in the woods.
As vital as it is to disconnect from technology from time to time, it is as necessary to take regular breaks from your stressful routines in order to connect with the healing power of nature.
Spend some quality time in nature by going to the local park or forest, if there is one.
You have the option of waking up early in the morning before beginning your daily routine or late in the evening after ending your day’s activities.
Simply being with oneself and replacing the distracting sounds of regular life with the soothing and beautiful sounds of birds chirping and leaves fluttering can help you to relax.
Workout without the use of music Being physically active is crucial if we want to maintain our fitness, especially in light of the obesity epidemic, which is leading to more people living more inactive lifestyles.
When you remove the auditory distractions from your workout, it becomes much easier to tap into the power of silence, and you become more conscious of how you use each part of your body throughout the process.
However, when your mind is already overburdened with so many sounds every day, it is beneficial to mindfully exercise without music in order to calm your mind and achieve better concentration.
Talk less, listen more We spend a lot of time talking every day—either online or offline.
But how often do we stay silent and just listen?
While certain conversations at work and home are a necessity, we can still choose to remain mindful ofhowandwhenwe should speak.
Do not speak for the sake of speaking, but because your speech has some value to add to a conversation.
Allow yourself to listen carefully to others and respond appropriately. Cultivate silence and turn your focus inwards. By choosing to remain silent, you may even gain valuable information and perspectives on your thoughts that will help you become a conscious speaker.