In our performance-driven society, it is almost frowned upon to have no appointments or goals on the to-do list or to be 'unproductive.' Why is taking a break so important? What happens in the brain during mind-wandering, and how can it foster creativity? Which break helps with which type of exhaustion? How do breaks and silence in literature and music affect the recipient's brain? These are the topics covered in this article!
"Creative people achieve the most when they give the impression of doing nothing." This saying, of unknown origin, still hangs on the door to my childhood room in my parents' house. I purchased this sign in a souvenir shop when I was around 14 years old, at the end of a vacation on my favorite island, the North Sea island of Juist. In my childhood, I often spent summer vacations on North Sea islands, and I visited Juist three times. This island captivated me in particular. It is car-free, very narrow, and very small. The beach is wide, the sea and nature are wild, horse-drawn carriages deliver mail and supplies to the few supermarkets. While there are many tourists in the summer, day tourism is hardly possible. Due to the natural forces of ebb and flow, the ferry only runs once a day. Three weeks on Juist was, for me at that time—despite being a teenager—pure deceleration. This fall in Liguria, I took a similar, creative pause and spent a lot of time observing waves.
Admittedly, this type of relaxation is not suitable for everyone and every situation. See below: "Taking breaks in everyday life—types of exhaustion and recovery".
In our performance-driven society, it is almost frowned upon to have no appointments or goals on the to-do list or to sit around being "inactive" or "unproductive." Why is taking a break so important?
Mindwandering in the Brain: Wings for Creativity and Innovation
Anecdotally, it is said that Newton discovered the theory of relativity while daydreaming when an apple fell on his head. Albert Einstein is said to have reported having his best ideas during simple activities similar to assembly line work. The ancient Greek term "Eureka" is attributed to the mathematician Archimedes of Syracuse. He is said to have discovered the Archimedean principle in the bathtub and then walked through the city proclaiming with joy, "I have [found] it." Since then, this exclamation has stood as a synonym for sudden realization or insight. Many of us are familiar with this state of sudden "aha" effect after a problem has occupied our minds for a while. Groups of people reliant on creativity and ideas—scientists, inventors, and artists—often report having their best insights or problem solutions while in bed at night, in nature, or indeed in the bathtub. I can strongly confirm the bathtub effect (especially with lots of foam and waves), and train or tram rides have the same effect on me. That's why I always have a notebook with me in these situations.
Situations of 'Eureka' moments usually share the following aspects:
These are situations in which one can do little else but let their thoughts roam freely. In psychology, it is also known as 'mindwandering,' and in psychotherapy, especially depth psychology, it's referred to as 'free association.'
Nature or changes of location provide unfamiliar stimuli that the brain connects with the familiar to categorize them (memory schemas, predictive coding). This can result in unusual, innovative, or creative solutions and ideas. Novelty or innovation means: The result is more than the sum of its parts.
'Eureka' moments prompt observation or, in general, conscious perception. Particularly creative or innovative individuals are usually excellent observers.
'Eureka' moments do not operate in isolation. Intellectual and cognitive groundwork (e.g., engaging with the topic or problem, acquiring technical skills like playing music, composing, calculating, literature research) has usually already taken place or occurs intermittently with breaks. New ideas don't emerge solely from the fall of an apple.
The famous 'mindwandering' is a state often associated with the activation of the so-called 'default mode' or 'resting-state' network in the brain. This network comprises many brain regions that are active together when a person is not externally focused but turns their thoughts inward in a relaxed state of 'doing nothing.' Neuroscientists have found that the network is particularly crucial for creative performance.
In 2022, researchers led by Ben Shofty published a study where participants undergoing brain surgery took part in a creativity experiment. They temporarily stimulated or deactivated areas belonging to the 'default mode' network. Conscious participants in both cases performed a creativity test, inventing as many alternative ideas for using an object as possible. The results showed that activation of the network led to an improvement in creative performance, while inhibition of the network worsened performance compared to the 'normal state.'
The state of mindwandering and situations where the 'default mode' network is active in the brain are crucial for generating new ideas and finding solutions. However, this network is rarely active in a constant task mode in everyday life! Therefore, create such situations regularly in your daily routine! The alternation between cognitive or creative work and creative breaks is crucial for the 'Eureka' effect.
See also: Taking breaks in everyday life - Types of exhaustion and recovery.
Predictive Coding - Breaks and Silence in Literature and Music
One of the most advanced theories of the brain is 'Predictive Coding.' This theory explains the development and expansion of brain functions, learning, and everyday brain performance. 'Predictive Coding' asserts that the brain is constantly creating an expectation of the likelihood of the next perception or action based on past learning experiences. If the expectation is met, this pattern in the brain is strengthened; if not, an alternative prediction is made. This theory also effectively explains why silence, breaks, and the tension-resolution principle in music and literature work. Researchers Stefan Koelsch, Peter Vuust, and Karl Friston investigated the latter in a neuroscientific article on the topic 'Predictive processes and the peculiar case of music.'
Breaks & Silence in Literature and Storytelling
We often overestimate the importance of language. In many situations, silence tells the stronger story. In interpersonal interactions, we read 'between the lines,' and the saying 'a glance says more than a thousand words' underscores the significance of body language. Communication trainers emphasize that one cannot not communicate—even silence and pauses are forms of communication. Good storytellers and speakers understand this. We've all experienced situations where information becomes particularly impactful when the speaker pauses before the next sentence. The brain thinks, 'That was probably important.'
A prime example of the importance of silence is the genre of the short story. I vividly remember the Russian heroes of the short story—Tolstoy, Gogol, Chekhov, etc. I had literature as a minor subject in high school, and my teacher conveyed this enthusiasm exceptionally well. Only the essential information is put into words; the rest is left to the imagination of the reader. Successful short story authors know how to evoke essential moods with few words, allowing the thoughts, feelings, and motivations of characters to be indirectly depicted, as if narrated. The American Nobel laureate Ernest Hemingway is also a master of silence. He coined the 'Iceberg Metaphor,' well-known in psychology today. What is written, what is told, what people share is only the tip of the iceberg. The essence that defines the iceberg and supports the tip is submerged underwater.
For those interested in the art of storytelling, I highly recommend the book 'A Swim in a pond in the rain' by Bernhard Saunders**. In this book, the literature professor and lecturer analyzes and entertainingly explains what makes good stories, delving into the craft with some of the most gifted young writers.
Pauses in Music
Musical compositions are also a form of storytelling. Pauses in music are therefore not just elements of the musical score. Claude Debussy is attributed to the quote, 'Music is the silence between the notes.' Jazz musician Miles Davis used pauses as a stylistic device, taking the trumpet away from his mouth and simply listening intermittently. He is said to have remarked, 'The space between the notes is just as important as the notes themselves.'
The significance of pauses in musical performance is often underestimated even by experienced musicians. Firstly, on stage under adrenaline, time can feel like it's passing more slowly. Especially for musicians, pauses may feel uncomfortably long and consequently get shortened. Secondly, musicians know the piece better than their audience. In general, it can be assumed that the audience needs more time to understand and absorb the same notes and phrases than the performers themselves. Their brains need more time to process what they hear.
Pauses also build expectations, increasing tension and curiosity. The delayed resolution of harmonic tension, expected by the brain due to Predictive Coding, can be intensified through delay. Fulfilled expectations subsequently provide satisfaction to the brain, resulting in rewards such as neurotransmitters like dopamine. The effect is particularly strong when an expectation has not been met or a desired outcome has not occurred, as this leads to a prior decrease in dopamine (e.g., the unpleasant feeling of longing or frustration).
Pauses for Successful Musical Learning
The Dopamine Principle also aids in practicing an instrument or general learning. The brain literally learns from mistakes, the violations of expectations. It is crucial that the brain has enough time to process the error and recognize it as such. Since human attention is limited and highly error-prone, there is a risk of unconsciously ingraining mistakes.
To understand why this happens and how to prevent it, read here: Attention - the underestimated cognitive skill in music performance.
Even in the crucial process of automating movement programs for performance, the brain operates with Predictive Coding: The brain compares the auditory or movement expectation generated in the cerebral cortex with the motor centers and feedback loops (basal ganglia) during musical actions. In subsequent repetitions, it attempts to minimize the error by adjusting either the action (correction by the musician) or the expectation (usually toward the 'wrong'). Making conscious decisions about how the sound and movement should be, and possibly observing examples from teachers or role models, can help in this process.
Not to be overlooked, breaks and, in particular, sleep are essential for successful learning. They provide the brain with time to consolidate the learned information. See also: Sleep - or why it is indispensable for musical success.
Taking Breaks in Everyday Life - Types of Exhaustion and Recovery
Many of us misunderstand breaks as inactivity, physical rest, or even boredom. Taking a break can also be highly active and depends on the type of exhaustion and individual needs. Dr. Saundra Dalton-Smith, a physician and Ted speaker, categorizes exhaustion and the corresponding necessary forms of recovery into seven categories.
Physical Exhaustion: In cases of physical exhaustion, physical rest and sleep are most effective. However, light compensatory activities such as yoga, relaxation exercises, or meditation can also be helpful. See also: Sleep - or why it is indispensable for musical success.
Mental Exhaustion: The best way to prevent this type of exhaustion is through scheduled daily breaks and realistic time management. Establishing routines, such as fixed end-of-day times and setting personal boundaries for accessibility (emails, airplane mode, turning off the phone before bedtime), can also be helpful. Relaxation exercises and meditation can also assist in this regard.
Sensory Exhaustion: Particularly highly sensitive individuals, many of whom are musicians, should take precautions against sensory exhaustion. This includes allocating enough time for short power naps, using noise-canceling headphones, sleep masks, or other measures that can prevent or alleviate individual sensory overload. See also: Sensitivity in Musicians - Between Artistic Gift and Emotional Challenge.
Creative Exhaustion: Creativity cannot emerge in task mode or at the push of a button. Activities that activate the Default Mode Network, such as outdoor movement, solo bath sessions, train rides, and especially having enough time and space for ideas, are essential here.
Emotional Exhaustion: Constantly sacrificing oneself for others or attending to their needs (people-pleasing, but also an unfortunately socially desirable form of motherhood) often leads to emotional exhaustion. For emotional recovery, it is crucial to authentically communicate one's feelings (especially negative ones) to the environment, seek help, and set boundaries (saying no).
Social Exhaustion: Introverted individuals often suffer from social exhaustion, while extroverted individuals tend to draw energy from social interactions. Having enough free evenings or weekends without social contact is crucial for people prone to social exhaustion. See also: Sensitivity in Musicians - Between Artistic Gift and Emotional Challenge.
Spiritual Exhaustion: All individuals have a natural need for meaning, as well as appreciation, acceptance, belonging, and love. Many people experience a sense of purpose through volunteer work, kindness towards others, group activities, or interactions with children or animals.
The type of break needed and when it is needed depends crucially on the individual predisposition for specific types of exhaustion and the situation. A person who works 8 hours a day on a computer or practices/composes alone with an instrument is likely to be more mentally or artistically exhausted. As a counterbalance, they may require social interaction or physical activity. Another person who spends 8 hours a day among people, such as in an orchestra or as an educator, is likely to be more sensorially and socially exhausted. Switching between activities can also help prevent excessive exhaustion in a specific domain.
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Sources and further reading:
** Saunders, G. (2022). A Swim in a Pond in the Rain. Bloomsbury Publishing.
Collins, A. L., Greenfield, V. Y., Bye, J. K., Linker, K. E., Wang, A. S., & Wassum, K. M. (2016). Dynamic mesolimbic dopamine signaling during action sequence learning and expectation violation. Scientific reports, 6(1), 20231.
Dalton-Smith, S. (2017). Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity. FaithWords.
Heilbron, M., & Chait, M. (2018). Great expectations: is there evidence for predictive coding in auditory cortex?. Neuroscience, 389, 54-73.
Koelsch, S., Vuust, P., & Friston, K. (2019). Predictive processes and the peculiar case of music. Trends in cognitive sciences, 23(1), 63-77.
Marron, T. R., Lerner, Y., Berant, E., Kinreich, S., Shapira-Lichter, I., Hendler, T., & Faust, M. (2018). Chain free association, creativity, and the default mode network. Neuropsychologia, 118, 40-58.
Merseal, H. M., Luchini, S., Kenett, Y. N., Knudsen, K., Bilder, R. M., & Beaty, R. E. (2023). Free association ability distinguishes highly creative artists from scientists: Findings from the Big-C Project. Psychology of Aesthetics, Creativity, and the Arts.
Miller, B. J., Russ, D., Gibson, C., & Hall, A. E. (1970). Effects of free association training, retraining, and information on creativity. Journal of Experimental Psychology, 84(2), 226.
Papalini, S., Beckers, T., & Vervliet, B. (2020). Dopamine: from prediction error to psychotherapy. Translational psychiatry, 10(1), 164.
Shofty, B., Gonen, T., Bergmann, E. et al. The default network is causally linked to creative thinking. Mol Psychiatry 27, 1848–1854 (2022). https://doi.org/10.1038/s41380-021-01403-8
Wise, R. A. (2004). Dopamine, learning and motivation. Nature reviews neuroscience, 5(6), 483-494.
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