4 min learnNew DelhiApr 1, 2026 12:00 AM IST
Idle time has quietly develop into one of many largest traps of contemporary routines. Many individuals instinctively attain for his or her telephones and slip into limitless scrolling. However these small pockets of time will also be used in another way. Actor-turned-author Twinkle Khanna lately provided a glimpse into how she approaches these in-between moments.
Sharing how she spends time whereas ready on set, she highlighted that lengthy pauses throughout shoots, typically attributable to technical setups, lighting, or rehearsals, don’t must feel unproductive. As an alternative of defaulting to her cellphone, she consciously retains it apart and finds easy, energetic methods to remain engaged.
Describing her routine, she wrote, “Issues I do whereas I await a shoot to start out: use the staircase as my fitness center, follow aggressive Bhramari, sing, scratch out strains, and use my hairdryer to take away creases from my garments. What do you do if you end up bored?” The strategy displays a shift away from passive consumption in the direction of small, intentional actions, by combining motion, creativity, and even mindfulness throughout in any other case idle time.
DISCLAIMER: This text relies on info from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
However why do individuals are likely to default to doomscrolling throughout quick breaks?
Neha Cadabam, senior psychologist & government director, Cadabam’s Hospitals, tells indianexpress.com, “Doomscrolling will not be unintended. It’s a behaviour pushed by the mind’s want for fast stimulation and novelty throughout pauses. When we’ve quick, unstructured breaks, the thoughts typically seeks the best obtainable reward, and digital content material is designed to ship that immediately by means of infinite feeds and unpredictable updates.”
Over time, she stresses that this behavior “fragments consideration and reduces the mind’s tolerance for stillness.” As an alternative of feeling rested after a break, people typically really feel extra mentally fatigued as a result of the mind has been repeatedly processing info with out significant restoration. This sample can step by step weaken sustained focus and improve restlessness, making it tougher to have interaction deeply with duties that require focus.
Advantages of actions like climbing stairs, respiration workouts like Bhramari, or participating in small inventive duties
The important thing distinction lies in how these actions interact the thoughts and physique. Cadabam explains that passive display use retains the mind in a reactive state, the place it’s consistently consuming however not processing in a restorative manner. In distinction, bodily motion, managed respiration, or small inventive actions activate mind regulatory methods that promote calmness and psychological readability.
She shares, “Actions comparable to climbing stairs introduce brief physical exertion, which helps reset consideration and improves alertness. Respiration practices like Bhramari stimulate the parasympathetic nervous system, decreasing stress and creating a way of grounding. Inventive duties, even small ones, shift the mind from consumption to participation, which boosts satisfaction and cognitive stability.”
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These actions are helpful as a result of they supply real psychological restoration reasonably than simply distraction.
Sensible methods to show quick ready durations into restorative or productive moments
The simplest strategy is to reframe these moments as alternatives for micro-recovery reasonably than productiveness. The purpose is to not optimise each minute, however to permit the thoughts temporary intervals of reset.
Easy practices could be built-in with out planning. As an example, Cadabam mentions that utilizing a staircase as an alternative of ready for an elevator, taking a number of gradual, intentional breaths whereas standing in a queue, or mentally stepping away from units for a minute can create noticeable shifts in psychological state. Even observing one’s environment or participating in a quick second of stillness may help the mind decompress.
“What issues is consistency and ease. When these actions really feel pure and optionally available reasonably than pressured, they develop into sustainable habits that assist psychological power all through the day,” concludes Cadabam.
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DISCLAIMER: This text relies on info from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
