"What if I told you that, far from being indulgent and unproductive, rest is actually the key to human flourishing?" Dr Joseph Jebelli, author of The Brain at Rest.

If you’re in midlife and your mind rarely feels truly at rest, you may recognise this: even when you stop, your thoughts don’t. Planning, replaying, problem-solving. Your body sits down, but your mind keeps going.

For many people in their 50s and 60s, this becomes the background hum of daily life. It can show up as brain fog, fragile focus, or feeling more emotionally stretched than you used to - not dramatically, just enough to notice. Often, it’s accepted as normal. I’d gently suggest it’s a signal.

In The Brain at Rest, neuroscientist Dr Joseph Jebelli explains that some of the brain’s most important work happens when we stop doing - not when we’re distracted or scrolling, but when the mind is allowed to truly switch off.

At this stage of life, rest isn’t something to fit in if there’s time. It’s one of the foundations of a clear, calm, resilient brain - now and for the years ahead.

What does it mean for the brain to be “at rest”?

When we hear the word rest, we often think of sleep, or perhaps lying down at the end of a long day. But brain rest is something more specific - and more subtle.

Your brain has a natural “default network” that becomes active when you are not focused on tasks, decisions, or external input. This is the state your brain enters when you daydream, take a quiet walk, sit in stillness, or allow your thoughts to wander.

This resting state supports:

• Intelligence

• Creativity

• Social empathy

• Long-term productivity

• Long-term brain resilience

In other words, according to Jebelli "It is your hidden superpower, recharging and rehabilitating your overworked mind."

When we don’t allow enough time for this, the brain remains in a near-constant state of effort. Over time, this contributes to the very symptoms so many people worry about in midlife: brain fog, poor concentration, emotional fragility, and that unsettling feeling of not being quite yourself.

Why rest is so easy to forgo in midlife

Most people don’t avoid rest because they don’t value it. They avoid it because of the world we live in - and the stage of life they’re in.

In midlife, rest often gets crowded out by:

• Long-held beliefs that rest must be earned

• Caring for others - children, ageing parents, partners

• Busy or demanding work lives

• Digital habits that fill every quiet moment

• A discomfort with stillness once life finally slows down a little

Phones are especially good at masquerading as rest. Scrolling can feel like switching off, but neurologically, it keeps the brain alert and reactive rather than switching into the default mode.

It’s no wonder so many people feel exhausted yet under-rested at the same time.

The cost of skipping true rest

When the brain rarely enters a genuine resting state, the effects tend to show up gradually.

You might notice:

• Difficulty concentrating or staying focused

• Increased irritability or emotional sensitivity

• Forgetfulness or mental “blank moments”

• Feeling wired but tired

• Trouble winding down in the evening

These are not signs of decline. They’re signs that your brain hasn’t been given enough space to reset and restore.

The good news is that rest doesn’t require a major lifestyle overhaul. Small, intentional changes can make a meaningful difference.

Four simple ways to build more rest into everyday life

1. Create an evening ritual - without your phone

Evenings matter more for brain health than many people realise. What you do in the hour or two before bed shapes how well your brain can settle and prepare for sleep.

An evening ritual doesn’t need to be elaborate. It simply needs to be predictable and calming - and ideally free from digital stimulation.

This might include:

• Reading a book

• Gentle stretching

• Journaling or prayer

• Listening to calming music

• Sitting quietly with a warm drink

Think of it as a signal to your brain that the day is complete and it’s safe to let go. Consistency matters far more than perfection.

2. Reconnect with play - especially something 3-D

Play is often dismissed as frivolous in adulthood, but from a brain perspective, it’s anything but optional.

Hands-on, three-dimensional activities engage multiple brain networks and help shift the nervous system out of threat and into safety.

This could be:

• Painting, drawing, or crafting

• Playing a musical instrument

• Gardening

• Cooking creatively

• Dancing

• Doing jigsaws or puzzles

Play reminds your brain that life is not just about productivity. It’s about presence, enjoyment, and curiosity — all of which support cognitive health.

3. Practise active rest

Not all rest is still. Some of the most effective rest for the brain comes through gentle, rhythmic movement.

A daily walk - especially outdoors - is one of the simplest and most powerful forms of active rest. It supports blood flow to the brain, calms stress pathways, and allows the mind to wander naturally.

This isn’t about hitting step targets or improving fitness (though those are welcome side benefits). It’s about movement that restores rather than depletes.

4. Take small moments in the day to do nothing

Rest doesn’t have to come in long stretches to be effective. Small pauses throughout the day can have a cumulative impact.

This might look like:

• Sitting quietly with a cup of tea

• Pausing between tasks instead of rushing on

• Standing by a window and letting your thoughts drift

• Taking a few slow breaths before responding to something

These micro-moments give your brain repeated chances to downshift - and over time, that matters.

A final thought

A rested brain is not a lazy brain. It’s a clearer, calmer, more resilient one.

If you’re noticing changes in how you think, feel, or cope, it may not be because you’re doing something wrong - but because your brain needs more space to rest and restore.

You don’t need to do everything at once. Choose one small way to invite more rest into your life this week, and notice what shifts.

Your brain has supported you faithfully for decades. Rest is one of the kindest ways you can return the favour.