With the fact that most of us are spending our lives online, we have to discuss the fact that downtime is not necessarily the same thing as it was 20 or 30 years ago. We live in a 24/7 world with everything being open, and we are expected to be accessible all hours of the day and night. This can be particularly tiring, especially when there are young people to look after in your home. The concept of proper downtime does not seem to exist anymore, but it is essential for fostering stronger family connections, being the best version of yourself, and, of course, maintaining your mental health. So let us show you what you can do, what it does, and how to incorporate it into your life.
Incorporating Downtime Into Your Routine
Finding time for yourself may seem impossible, but it is all about those smaller adjustments that can make a big difference.
- Treat downtime as a non-negotiable part of your schedule. No matter how little time you think you have, whether it is a couple of minutes in the morning and night, it can work wonders, but we have to use this time intentionally. Go with a specific practice that you know is going to help you recuperate. Some people like to meditate or journal, but others want to play a quick hand of bridge.
- In fact, strategic games like bridge can be a powerful way to enhance your downtime while benefiting your mental well-being. Bridge is a game that requires strategic thinking and planning, so this can keep your mind sharp and active. The focus required to play strategy games can actually serve as a form of meditation to help you reduce stress and anxiety. Additionally, you can teach your children to play this or other strategic games so you can bond over your shared activities. Let us not forget, sometimes we could all benefit from fine-tuning our life skills, such as resilience, patience, and critical thinking, which you can pass down to your children as well.
- Wake up early or stay up late. Whether you spend a little bit of time before your children wake up or after they have actually gone to sleep, it gives you that uninterrupted time to relax. Often, we feel that we need to just pass out, particularly if the children are late, but it is all about that intention, and five or ten minutes can make all the difference.
- Also, think about combining family time with relaxation because you can then start to create family activities that are not just low pressure but are enjoyable for everyone. Whether it is the aforementioned games like bridge or silent reading sessions, everybody sitting down and reading a book is very hard to achieve these days, but it is going to work its magic in terms of our concentration and will get us all away from our devices.
- Practicing mindfulness is another thing that is absolutely pivotal. If we find ourselves rushing around, we can be constantly not in the moment. It is about recognizing when you are going into that fight-or-flight mode, particularly when you are running around first thing in the morning or even if you wake up in the middle of the night. Breathing exercises are pivotal, but think about something that turns off that fight-or-flight mode, for example, breathing in for a count of five and out for a count of ten. Physiologically speaking, when we breathe out, our heart rate slows down, so it is a very logical practice to start thinking about. Breathe in slowly until you feel your lungs are full of air, and then breathe out for as long as you can. This will slow your heart rate down, which, over time, means that you will start to relax the more you practice it. When we are stressed we can hyperventilate, and this will stress us out more.
Why We All Need Downtime
This is something that may seem like a rarity, but taking breaks is not a luxury- it is an absolute necessity for many different reasons. Constant multitasking is going to lead to burnout. There is no two ways about this! Downtime, no matter how little it is, allows your body and your mind to reset, which reduces your stress and anxiety levels, but it also helps you approach challenges with a clearer perspective.
It improves your emotional regulation, so when you are well-rested and relaxed, you are actually better equipped to handle those emotional triggers calmly, and this means that as a parent, we are setting the example of healthy emotional regulation for our kids.
Downtime offers an opportunity to rediscover hobbies, interests, or very simple solitude without the need for constant interruptions. We have to remember it is not just sleep that helps us recharge but those quiet moments as well. Whether it is playing bridge, reading, or gardening, every little moment dedicated to you can do a whole lot.
Relaxation is not just mental- it has a positive impact on your physical health as well because reduced stress levels improve your sleep quality, lower your blood pressure, and boost your overall well-being.
Practical Ideas For Guilt-Free Downtime
There are plenty of ways to make the most of your downtime:
- Getting outside. Whether it is just a little walk or gardening in your backyard, fresh air has so many restorative benefits on your mental health and will clear your mind, not to mention boost your energy levels.
- Exercise. No matter what it is, exercise is one of the best stress relievers. However, be aware when you do too much. The key is all about choosing something you enjoy, whether it is cycling, yoga, or just dancing around the living room!
- Exploring old hobbies or picking up new ones. Old hobbies can certainly die hard, and whatever it is that benefits you, it is going to be therapeutic and fulfilling.
- Create a cozy evening ritual. This can make a huge difference in the run-up to bedtime. Dedicate one night a week, if you can, to unwinding early with absolutely nothing to do!
Spending proper downtime is not being selfish; it is essential for maintaining balance in every aspect of your life.
