During a recent family “staycation” for the school half-term break, I am reminded about the importance of carving out time – time to re-charge, time to re-connect.

I can recommend London’s Science Museum (the Wonderlab is fun for kids) and walking to Hyde Park afterwards!

This made me reflect on how these moments are precious.

I realized how rarely this happens without deliberate planning. Without making a conscious choice about my leisure time, I often default to catching up on work emails or phone messages. (Another vote for not having work messages infiltrating through WhatsApp, but that’s another topic for another day!)

I am reminded of the quote by Annie Dillard:

“How we spend our days is, of course, how we spend our lives.”

If we don’t actively choose how to spend our free time, those choices get made for us – often defaulting to work or digital distractions.

📍Why Making Deliberate Leisure Choices Matters

In our hyper-connected world, genuine downtime requires intentional planning.

Work can easily expand to fill every available moment if we let it.

The most refreshing activities are often those that allow us to fully disconnect from our usual demands and reconnect with what truly nourishes us – whether that’s nature, loved ones, or our own creativity.

📍3 Brain Benefits of Carving Out Recharge Time

🌟1️⃣ Screensaver? Activated.

When you step away from work demands and digital inputs, your brain’s default mode network (DMN) gets valuable processing time.

I’ve mentioned the DMN in past [TT] posts – it’s like the “screensaver” of the brain – running in the background when we are not doing any specific task, and is important for creativity and emotional processing.

Activities that create a complete mental shift from work – like hiking in nature, stargazing, or taking a warm bath – give your cognitive resources time to replenish.

🌟2️⃣ Relationships? Reinforced

Quality time with loved ones activates your brain’s social connection pathways and releases oxytocin – a neurochemical that reduces stress and promotes bonding.

These social connections strengthen your brain’s resilience against stress and create protective factors for long-term cognitive health.

Meaningful social interactions during leisure time provides emotional regulation benefits that can carry over into your work life.

🌟3️⃣ Attention? Restored

Our capacity for focused attention is a limited resource that depletes throughout the day.

Activities that engage what neuroscientists call “soft fascination” – like watching waves, listening to birdsong, or gentle gardening – allow your directed attention systems to recover.

Soft fascination complements mindfulness beautifully – while mindfulness is an active practice requiring deliberate attention, soft fascination happens effortlessly in the right environments.

Combining both (being mindful while in nature, for example) creates a powerful brain restoration effect.

This restoration process is why you often return from true leisure time with improved concentration and mental clarity.

📍Question for you today

How would you like to carve out time to recharge this weekend?

Wishing you moments of joyful presence,

Dr Sui Wong

PS – In my book “Mindfulness for Brain Health“, I share how intentional pauses throughout your day supports cognitive function and emotional wellbeing. The book includes practical strategies for building more restorative, mindful moments into your busy schedule.

Dr Sui Wong Registered Address: 95 High Street HA8 7DB, United Kingdom.  www.drsuiwongmd.comBooks: Mindfulness for Brain Health , Break Free From Migraines Naturally, Sleep Better to Thrive, Quit Ultra-Processed Foods Now, Sweet Spot for Brain Health Spread the love! ❤️ Share this email with someone who will enjoy my Thursday Tips [TT].If you received this as a forwarded link, please sign up to the [TT] newsletter via bit.ly/drwongbrainhealth INSTAGRAM: drsuiwong.neurologist  |  LINKED IN: linkedin.com/in/dr-sui-wong-neurologist My mission here is to share good quality, actionable information that empowers people to improve their brain health and wellbeing.  Thank you for your support!