Feeling pulled in ten different directions by emails, texts, and lists is so common that we don’t realize in the moment how much it’s draining our mental health. Eventually, the constant ping of notifications can lead to, at best, feeling overstimulated or, at worst, feeling burned out. Enter the new-ish wellness idea: the “invisible day.”
The practice isn’t about intentionally ghosting loved ones or neglecting your responsibilities. Instead, it’s a structured pause that lets your mind and body reset without external demands. We spoke with a couple of mental health experts who shared its potential benefits, how to make the most of the time, and who should avoid this pause altogether. Here’s what you need to know.
Meet the Experts
Nicole Villegas, OTC, occupational therapist, educator, and founder of the Sensory Conscious Institute
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What Is an Invisible Day?
The idea behind an invisible day is pretty straightforward: “An invisible day means going completely off the grid for 24 hours,” says therapist Barbara Guimaraes, LMSW. “No one can reach you. You don’t respond to anything or anyone. You simply disappear for a day.”
For Guimaraes, the practice came from personal experience. “I started doing these a couple of years ago when I realized I was always connected,” she says. “I would wake up and immediately check my phone, take it to the bathroom, and scroll before going to sleep. I didn’t even know how tired I was until I stopped.”
When we asked occupational therapist Nicole Villegas, OTC, how she defines an invisible day, she described it as time spent outside of your usual routine. “On an ‘invisible day,’ your roles, responsibilities to others, and sense of performing your life is halted, as if you’re invisible,” she says, adding that the extra time could be spent around others or completely alone, so long as self-care takes priority.
Benefits of Taking an Invisible Day
Invisible days can potentially shift how your body and mind function. Here’s how stepping away from constant availability can create space for recovery, self-reflection, and even a spark of creativity.
Giving Your Nervous System a Break
“Most of us don’t realize that we’re under constant low-level stress from being available all the time,” Guimaraes says. “Your body is always waiting for the next notification or interruption. When you go invisible, that sense of alertness can actually turn off.”
Beyond reducing mental strain, Villegas says taking time away can actually decrease cortisol and help you move into recovery mode. “This helps you think more clearly, gain perspective on your life, and decrease physical illness associated with stress.” You’ll know if a reset is needed if you’re experiencing symptoms of burnout, like constant fatigue, irritability, or trouble concentrating.
Reclaiming Your Thoughts and Identity
Stepping away from being constantly online creates space to tune back in to yourself. “When you’re not consuming everyone else’s updates or responding to their needs, you can notice what you actually want or feel,” Guimaraes says. “It sounds obvious, but it’s surprising how rare this is.” Over time, this practice can strengthen self-awareness and help you make choices that feel more aligned with your priorities and well-being.
Increasing Your Self-Worth
With the quiet of an invisible day, you’re not only more in tune with your thoughts, but you may actually start to value them more. “You remind yourself that you still exist when no one can see you,” Guimaraes says. “Many of us tie our worth to how quickly we respond or how present we are for others. Taking an invisible day teaches you that you matter even when you’re not available.”
Villegas agrees, stating that an invisible day “allows you to exist in your authentic expression without judgment that you may usually expect to feel,” she says. “If you are embracing being invisible, you are free to be yourself in a way that restores your energy and sense of confidence.”
Improving Your Creativity
“When you spend your time in a more relaxed and supportive environment, without the usual stressors, you can tap into your creativity,” Villegas says. But you may need to tailor your activities to make the most of this benefit: “Alpha brain waves arise during activities like meditation, gentle movement, and spending time in nature.” These waves support more creative thinking by allowing the brain to shift into an open, reflective state, where new ideas are more likely to arise.
Ways to Make the Most of Your Invisible Day
Knowing how to structure an invisible day can make the difference between simply going offline and truly feeling restored. Here are a few expert-backed strategies that can help you recharge fully.
Set Up Your Tech
The first step to making an invisible day actually work is to create guardrails around your devices (going screen-free is not easy). “Put your phone on airplane mode or leave it in a drawer, and set an email auto-reply,” Guimaraes says. For extra peace of mind, silence app notifications and schedule any automatic bill payments or reminders in advance so you have nothing consequential left on your plate.
Communicate Your Intentions
Going invisible doesn’t mean cutting yourself off without context. This wellness routine works best when the people closest to you understand what you’re doing. “Set yourself up for success by clearly communicating your invisible day plans to your loved ones,” Villegas says. “For an invisible day to be beneficial, you need to have a sense of safety and, for many, that includes the knowledge that your loved ones support your day, and your safety plan is in place.”
Try Restorative Activities
Now is the time to fill your day with vitality-producing activities, and what that looks like will vary from person to person. If you’re unsure of where to start, Guimaraes says to do whatever feels restful: “Read, sleep, walk, or just stare at the ceiling,” she says. “You don’t have to be productive. That’s the whole point.”
Villegas says to simply play. “If you haven’t played on purpose in a while, remember that these activities are not for achievement or performance,” she says. “You’ll know when you’re playing because it is fun, feels good, and you’ve shifted from the responsibility-focused, decision-making executive function part of your brain to imagination and exploring possibilities.”
Move Slowly
Whatever you choose to do, do it with an intentional slowness and incorporate some movement. “Going on a gentle walk is one of the most beneficial activities you can do on an invisible day,” Villegas says. “It allows your body to metabolize stress, orient to the present moment, and give your body a sense of safety through the sensory experience.”
You can also slowly dance to your favorite song, do some easy floor stretches, spend time in the garden, or start a piece of art, all of which include gentle movement. “Movement helps you in the moment and also helps you become more resilient to stress long term,” Villegas says.
Who May Want to Skip an Invisible Day
“Some people who are experiencing burnout or depression may be more likely to have a difficult time with an invisible day,” Villegas explains. “They are more likely to be in a ‘freeze’ or shutdown nervous system state, and being invisible without connection or support has the potential to exacerbate mental health symptoms.”
So how do you know if you’re in a shutdown? Villegas says if you feel more resentment and sadness than clarity and lightness on this day, there may need to be changes to your daily life to support your health and wellness. “Reach out to your doctor, therapist, or other care provider for help,” she says.
Read the original article on Real Simple