The feeling of being pulled in 10 different directions through emails, texts, and lists is so common that we don’t realize in the moment just how big it is. depleting our mental health. After all, the constant pinging of notifications can make you feel overstimulated at best, or exhausted at worst. Try a new wellness idea: “Invisible Day.”
This practice is not about intentionally ghosting your loved ones or neglecting your responsibilities. Instead, it is a structured pause that allows your body and mind to reset without external demands. We spoke to two mental health experts about the potential benefits, how to make the most of your time, and who should avoid these pauses. Here’s what you need to know:
Meet the experts
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Nicole VillegasOTC, Occupational Therapist, Educator, Founder of Sensory and Awareness Institute
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What is an invisible day?
The concept of the invisible day is very simple. “A day out of sight means going completely off the grid for 24 hours,” says therapist Barbara Guimaraes, LMSW. “No one can reach you. You don’t react to anything or anyone. You just disappear for a day.”
For Guimaraes, this practice grew out of personal experience. “I started doing this a few years ago when I realized I was always connected,” she says. “As soon as I woke up, I would check my phone, take it to the bathroom, and scroll before going to sleep. I didn’t even realize how tired I was until I stopped.”
When I asked OTC occupational therapist Nicole Villegas how she defines an invisible day, she described it as time spent away from the routine. “On ‘invisibility days,’ your roles, responsibilities to others, and sense of conducting your life are suspended, as if you are invisible,” she adds. He adds that the extra time can be spent with other people or completely alone. Self-care comes first.
Benefits of Spending a Day Invisible
Invisible Day can potentially change the way your body and mind function. Here’s how to break away from constant availability and create space for recovery, self-reflection, and even sparks of creativity.
Give your nervous system a break
“Most of us don’t realize that we are constantly experiencing low-level stress due to being always available,” Guimaraes says. “Your body is always waiting for the next notification or interruption. When you become invisible, that sense of alertness can actually turn off.”
In addition to reducing mental strain, Villegas says taking the time to exercise can actually help reduce cortisol and put you into recovery mode. “This helps you think more clearly, gain perspective on life, and reduce stress-related physical ailments.” You’ll know if you need a reset if you encounter any of the following issues: Symptoms of ExhaustionThings like constant fatigue, irritability, or difficulty concentrating.
Reclaim your thoughts and identity
Getting away from being constantly online gives you space to focus on yourself again. “Not consuming other people’s updates or responding to their needs can reveal what you really want or feel,” Guimaraes says. “It sounds obvious, but it’s surprising how rare this is.” Over time, these practices can help you strengthen your self-awareness and make choices that are more aligned with your priorities and well-being.
Increase your self-worth
With the stillness of the invisible day, you may not only become more attuned to your thoughts, but you may actually begin to value them more. “Remind yourself that you still exist even when no one can see you,” says Guimaraes. “Many of us tie our worth to how quickly we respond or how present we are to others. Spending a day being invisible teaches you that you matter even when you are away.”
Villegas agrees, saying that Invisible Day “allows us to exist in our truest expression without the judgment we’re usually expected to feel.” “If you embrace being invisible, you are free to be yourself in a way that restores your energy and confidence.”
Increased creativity
“Spending time in a more relaxed and supportive environment, free of common stressors, allows you to: Get creative“But you may need to tailor your activities to get the most out of this benefit,” says Villegas. “Alpha brain waves occur during activities such as: meditationIt’s gentle movement and spending time in nature.” These waves support more creative thinking by shifting the brain into an open, reflective state where new ideas are more likely to arise.
How to make the most of an invisible day
Knowing how to organize your day invisibly can make the difference between simply going offline and feeling truly restored. Here are some expert-backed strategies that can help you fully recharge.
technical settings
The first step to making the invisible blade really work is to create a guardrail around the device (Go to no screen state It’s not easy). “Put your phone on airplane mode or put it in a drawer and set up an email auto-reply,” says Guimaraes. For peace of mind, silence app notifications and schedule automatic bill payments or reminders in advance to avoid any consequences.
communicate your intent
Being invisible doesn’t mean cutting yourself off without context. This wellness routine works best when those closest to you understand what you are doing. “Set yourself up for success by clearly communicating your invisible plans for the day to your loved ones,” says Villegas. “For a day out of sight to be beneficial, you need to have a sense of safety, and in many cases, this includes the knowledge that your loved ones are supporting your day and that a safety plan is in place.”
Try recovery activities
Now is the time to fill your days with energizing activities, and what that looks like varies from person to person. If you’re not sure where to start, Guimaraes says to do whatever feels comfortable. sleepWalk or stare at the ceiling,” she says. “It doesn’t have to be productive. “That’s the point.”
Villegas says simply play. “If it weren’t so I played on purpose After a while, remember that these activities are not for accomplishment or performance,” she says. “You’ll realize that you’re playing because it’s fun and feels good, and because you’ve switched from the part of your brain responsible for responsibility-driven, decision-making executive functions to imagination and exploration of possibilities.”
move slowly
Whatever you choose, be intentional about taking it slow and incorporating some movement. “I’m going for a light walk “It’s one of the most beneficial activities you can do on a blind day,” says Villegas, “It allows your body to metabolize stress, adapt to the present moment, and give your body a sense of safety through sensory experiences.”
You can take it slow Dance to your favorite songsDoing simple floor stretches, spending time in the garden, or starting a piece of art – these all involve gentle movement. “Movement helps in the moment and also helps increase resilience in the long term during times of stress,” says Villegas.
A person who wants to skip an invisible day
“Some people who are experiencing burnout or depression are more likely to struggle with an invisible day,” explains Villegas. “They are more likely to have their nervous systems ‘frozen’ or in a state of suspension, and the invisibility of being without connection or support is likely to worsen their mental health symptoms.”
So how do you know if there is an outage? Villegas says if you’re feeling more anger and sadness than clarity and lightness on this day, you may need a change in your daily life. Supports your health and well-being. “Seek help from your doctor, therapist, or other health care provider,” she says.
Read the original article Real simplicity
