Many Americans complain about being addicted to their phones and yet make no effort to break the cycle of positive reinforcement and their frankly addictive behavior. Enter the concept of niksen, a Dutch tradition of doing nothing.
Niksen encourages us to step away and engage in what might first seem like pointless activity: staring out the window, listening to the birds, letting our minds drift. Far from being pointless, the simple act of stopping the business buzzing around us and just being is a balm for our overstimulated and exhausted brains. It is a momentary break from the torrent of ideas, opinions, and judgments that roil through our brains every day.
Our frenzied screen age places constant demands on our attention, which is why everyone agrees that attention spans have been decimated. Alerts, emails, pings, and text messages assault us relentlessly. Bombarded by a torrent of ideas, opinions, and judgments, we feel overstimulated and, paradoxically, disconnected torrent of ideas, opinions, and judgments, we feel overstimulated and, paradoxically, disconnected and lonely.
Digital devices have been precisely engineered to tap into our ancient biology and exploit the stone-age brain’s vulnerabilities, particularly its inability to resist novelty and a change in conditions. As we hurriedly respond to text notifications or scroll endlessly through social media feeds, it is easy to forget the most important ingredient of mental wellness: rest and time out.
The challenge Americans face is partly due to cultural norms that glorify productivity and busyness. The Roman statesman Seneca said that “the love of bustle is not industry. It is only the restlessness of a haunted mind.” From a young age we are told that idleness reflects poor character, that time is money, and success comes only from constant effort.
Given that we face this indoctrination long into adulthood, doing nothing can feel uncomfortable, even shameful. Social stigma suggests we are wasting precious time. However ingrained these attitudes might be, they are mistaken when examined in light of the toll that relentless busyness takes on our sanity.
The Stone-Age brain that evolved to handle crucial survival tasks in the wild is ill-equipped to deal with demands of modern technology. It evolved to respond to a change in conditions—any change—because paying attention to new or unusual stimuli was crucial to survival. Technology companies today exploit this vulnerability by offering a never-ending stream of digital distractions designed to keep us hooked. Every notification, every like or share, provides a hit of dopamine, the neurotransmitter associated with pleasure and reward. This creates a feedback loop and cycle of reinforcement that is difficult to break.
The brain’s energy resources are finite, and constant engagement with screens exacts a high cognitive cost. The attention we spend on our devices drains the limited energy we have for more important tasks like thinking deeply, solving problems, and connecting meaningfully with others. The cost of this constant stimulation is not just a reduction in productivity, but a reduction in well-being. Many people are aware of their phone addiction yet feel powerless to stop it.
Research shows that when we take breaks from focused mental work, especially through mind-wandering or intentionally doing nothing, the brain enters a default network mode, a quiet state that allows us to process emotions, solve problems, and reflect. The state is essential for creativity and innovation. When our brains are constantly engaged, we miss out on these important restorative processes.
Consider the simple act of looking out the window. It might seem like an idle, frivolous thing to do, but it’s anything but. When you relinquish the need to be productive you allow your brain to recharge. You also give yourself a break that helps lower stress and improves focus when you return to your tasks. In a world where we are constantly “on,” learning to be “off” becomes a radical act of self-care.
Some simple steps can help break the addiction to digital devices and the belief that you need to be constantly busy.
Step one is to carve out time to do nothing. It might sound counterintuitive, but even a few minutes of niksen can have a profound impact. You can start small by setting aside five or 10 minutes a day to sit quietly without your phone or anything else to distract you. With time, you can increase this practice, giving your brain the rest it needs to recharge.
While niksen and mindfulness are not the same, they are complementary. Mindfulness encourages us to be present in the moment, whether we are focusing on our breath, our surroundings, or our thoughts. Such practice can help break the impulse to constantly reach for our phones as a way to escape anxiety.
One of the most effective ways to reduce phone addiction is by setting boundaries. Designate “phone-free” times during the day, such as during meals or before bed or turning on Do Not Disturb settings. It may feel difficult at first, but the benefits of disengaging will soon become apparent.
One of the reasons people struggle with niksen is because they associate productivity with self-worth. But productivity doesn’t always have to mean doing something tangible or measurable. Reframe your idea of what it means to be productive. Taking time to rest, reflect can be just as valuable as checking off items on your to-do list.
Fear of missing out is a major driver of phone addiction and excessive busyness. We fear we’ll miss something important. But constantly being connected often means missing out on more important things—like genuine moments of connection, reflection, and creativity. By embracing niksen, you’re not missing out; you’re gaining something far more valuable—your mental well-being.
As we navigate the complexities of the digital age, it’s important to remember that our brains weren’t designed for constant stimulation. Embracing niksen, we give ourselves permission to slow down, rest, and disconnect. Doing so, we can reclaim our mental well-being and achieve a healthier balance between productivity and rest. If you are willing to step away from your screens and embrace the power of doing nothing, you might find that you have more energy, focus, and creativity than you ever imagined. Letting go might be the most productive thing that you can do.
