Do you often feel like you have so much going on that taking a break is out of the question? Or perhaps you feel like taking a break is important but you can’t seem to find the time? If you’re a busy mom like I am, you may also feel guilty for taking a break. It feels too luxurious, too indulgent, too all about you. But I’m here to tell you that the breaks you take are the single most important thing you can do today for your health.

Neuroscientist Daniel Levitin has studied the human brain for decades. He says every decision we make depletes glucose, which is the brain’s fuel. We spend too much energy thinking about tasks that aren’t happening in the moment and we’re overwhelmed with information. Americans take in five times more information today than we did in 1986. He also talks about how constantly switching our attention from one thing to the next, even for a few seconds, depletes our brain’s energy. Think multitasking. Then, by the end of the day, we get “brain fog.” So as difficult as it is, we need to restore our attention on a consistent basis. The only way to do that is by taking a break.

How Plants Can Help

Taking a break restores our attention and lets us refuel our brains. Levitin recommends for every couple hours, we take 15 minutes off. Also, going into the “task negative” or daydreaming mode is the single most effective way to restore attention. This includes taking walks, naps, and vacations, reading books, and exercising. And you know what the best news is? Doing any of those things in nature restores our attention extra efficiently.

So What Do We Do?

To start, I’d say you have to want to take a break. You have to understand its value. You probably pay attention to a whole bunch of other people in your life, so why not pay attention to yourself for 15-30 minutes? The result will make you a much happier person. And besides, you deserve it.

Five Steps to Taking a Plant Break

If you’re ready to take a break and want to do so with plants (read biophilia), here’s what I recommend.

1. Shut off the Screen

First, shut off your screen. Close your laptop, click off your tablet or phone. Turn off the TV. It may feel weird, almost lonely at first, but let that loneliness be and feel the chatter go dark and silent. If you have to, say, “See you later, Screen. Time for real life now.”

2. Take a Deep Breath

Second, take a deep breath. Then another. I mean, really big. Then a third. This will help you shake off the angst you might feel at losing the company of the voices on TV or conversations scrolling by in Twitter. Sit with that silence for a minute. Allow your heart rate to slow and become aware of where you are.

3. Find a Plant

Third, find a plant in your home, outside your window, or in your neighborhood. Even a photo in a book or pattern on a pillow will do. Notice that plant. What is its form? Is it a tree, a collection of leaves, a flower? Tall and narrow? Is it wide and full? Does it spiral like a vine or hang like curly hair? Maybe it looks like a funny hat. Does it have an elegant branching pattern? What’s its color, its qualities? And if it’s near you, can you touch it? If so, what does it feel like? Smell like? Relax into assessing it for 5-10 minutes. If you’re outside, try for longer.

4. Let Your Mind Focus, Then Wander

You’re now in daydreaming mode, where your mind wanders in a non-linear mode. So allow it to. Let the loosely connected thoughts flow — as long as they’re not about stuff you should do. No shoulds. Let only random ideas and snippets wash through you mind. When you feel yourself getting worried or tense, whisper, “Stop” out loud, then direct your thoughts back to the plant.

5. Harvest the Good

While your mind wanders for a few more minutes, are you having a realization or memory you hadn’t thought of before? Once, when I did this exercise by looking at a neighbor’s willow, I remembered playing as a child near a willow tree at my grandmother’s house. It was a fond memory, full of quiet and warmth. Another time, I realized I loved the color purple. Another time I realized I loved the antique chandelier in my dining room (which is decorated with vines). Where did you go? If it was some place good, promise yourself to return to that place again. In the meantime, silently (or aloud if you want) thank the plant for helping you.

The Rest of Your Day

I hope you felt a little calmer, a bit more whole. Like you could re-enter the whirlwind with more strength. If you were only able to focus for a few minutes, that’s okay. It will come more easily with practice. However long the break was, I encourage you to schedule another one. On a post-it note, write the time two hours ahead: 10:40am, 12:15pm, 3:50pm, etc. and stick it to your computer or fridge. This way you won’t skip it when the time comes again. And when it does come, try doing something different if you can. If you visited a houseplant, try drinking tea by a window. If you gazed at a picture, try leafing through a book.

Just remember, the point is that there is no point. No goals, no productivity, only you and your directed attention. Taking a break is about just that, breaking away from tasks and dreaming for the sake of your soul.

Photo by Priscilla Du Preez on Unsplash