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Confidence / Stopping Overthinking / Lesson 35
LESSON 35 · STOPPING OVERTHINKING

Ten Minutes of Quiet Each Day

Thirty-two easy ways to enjoy ten minutes of quiet each day, a small gift that calms your whole mind.

Quiet is food for the mind. Ten minutes is enough.

40 tipsEasy things to say7-day plan
Start with tip 1
Jump to the 7-day plan

40 tips that really help

These ideas come from Chatter (Ethan Kross), Don’t Believe Everything You Think (Joseph Nguyen), The Untethered Soul (Michael Singer), and everyday practice. Pick one tip and try it today.

Photo for the tip: Quiet is food for the mind
TIP 1

Quiet is food for the mind

Ten minutes without input gives your mind room to settle. Noise, screens and constant tasks leave little space for the brain to rest and sort itself out. Studies suggest even short periods of silence can lower stress and help attention recover.

TRY THIS
Sit for ten minutes with no phone, no music and no task.
Photo for the tip: Pick a time
TIP 2

Pick a time

Same time daily helps habit.

TRY THIS
Choose it.
Photo for the tip: Pick a place
TIP 3

Pick a place

A chair, a bench, a corner.

TRY THIS
Choose it.
Photo for the tip: Turn off screens
TIP 4

Turn off screens

Put the phone away.

TRY THIS
Place it elsewhere.
Photo for the tip: Set a timer
TIP 5

Set a timer

So you needn’t watch the clock.

TRY THIS
Set ten minutes.
Photo for the tip: Sit comfortably
TIP 6

Sit comfortably

Back supported, feet flat.

TRY THIS
Settle.
Photo for the tip: Close your eyes or soften your gaze
TIP 7

Close your eyes or soften your gaze

Whichever feels good.

TRY THIS
Try.
Photo for the tip: Notice sounds
TIP 8

Notice sounds

Let them come and go.

TRY THIS
Listen.
Photo for the tip: Notice breath
TIP 9

Notice breath

Feel it without changing.

TRY THIS
Follow it.
Photo for the tip: Notice thoughts
TIP 10

Notice thoughts

Watch them pass.

TRY THIS
Label “thinking”.
Photo for the tip: Return gently
TIP 11

Return gently

When your mind wanders, come back.

TRY THIS
Repeat.
Photo for the tip: Don't aim for blankness
TIP 12

Don't aim for blankness

Calm, not emptiness.

TRY THIS
Relax.
Photo for the tip: Try a walk in silence
TIP 13

Try a walk in silence

Without headphones.

TRY THIS
Step out.
Photo for the tip: Try quiet mornings
TIP 14

Try quiet mornings

Before checking messages.

TRY THIS
Wait ten minutes.
Photo for the tip: Try quiet evenings
TIP 15

Try quiet evenings

Before bed.

TRY THIS
Dim lights.
Photo for the tip: Try quiet in the car
TIP 16

Try quiet in the car

Skip the radio once.

TRY THIS
Drive in silence.
Photo for the tip: Try quiet at lunch
TIP 17

Try quiet at lunch

Eat without screens.

TRY THIS
Savour.
Photo for the tip: Try quiet in nature
TIP 18

Try quiet in nature

A park bench.

TRY THIS
Sit.
Photo for the tip: Try quiet with a drink
TIP 19

Try quiet with a drink

Tea in silence.

TRY THIS
Sip slowly.
Photo for the tip: Try quiet with a window
TIP 20

Try quiet with a window

Look outside.

TRY THIS
Watch.
Photo for the tip: Scene: busy parent
TIP 21

Scene: busy parent

Ten minutes after kids sleep.

TRY THIS
Claim it.
Photo for the tip: Scene: busy worker
TIP 22

Scene: busy worker

Ten minutes at lunch.

TRY THIS
Block it.
Photo for the tip: Scene: student
TIP 23

Scene: student

Between study blocks.

TRY THIS
Rest.
Photo for the tip: Scene: retiree
TIP 24

Scene: retiree

Morning ritual.

TRY THIS
Enjoy.
Photo for the tip: Scene: noisy home
TIP 25

Scene: noisy home

Use earplugs.

TRY THIS
Try.
Photo for the tip: Scene: city life
TIP 26

Scene: city life

Find a quiet park or library.

TRY THIS
Seek one.
Photo for the tip: Scene: remote work
TIP 27

Scene: remote work

Step outside.

TRY THIS
Go.
Photo for the tip: Scene: caregiver
TIP 28

Scene: caregiver

Short pauses count.

TRY THIS
Take five.
Photo for the tip: Scene: after bad news
TIP 29

Scene: after bad news

Sit quietly before acting.

TRY THIS
Pause.
Photo for the tip: Scene: before a big day
TIP 30

Scene: before a big day

Calm yourself.

TRY THIS
Sit.
Photo for the tip: Add a cue
TIP 31

Add a cue

Light a candle.

TRY THIS
Try.
Photo for the tip: Add a stretch
TIP 32

Add a stretch

Gentle stretch before sitting.

TRY THIS
Do.
Photo for the tip: Add a friend
TIP 33

Add a friend

Silent time together.

TRY THIS
Invite.
Photo for the tip: Expect restlessness
TIP 34

Expect restlessness

The first days are hard.

TRY THIS
Be patient.
Photo for the tip: Lengthen slowly
TIP 35

Lengthen slowly

Ten, then fifteen.

TRY THIS
Add five.
Photo for the tip: Track
TIP 36

Track

Mark your calendar.

TRY THIS
Tick.
Photo for the tip: Notice benefits
TIP 37

Notice benefits

Calmer? Clearer?

TRY THIS
Record.
Photo for the tip: Seek help
TIP 38

Seek help

If silence feels distressing, speak to a professional.

TRY THIS
Reach out.
Photo for the tip: Celebrate
TIP 39

Celebrate

Each quiet minute is a gift.

TRY THIS
Smile.
Photo for the tip: Close with stillness
TIP 40

Close with stillness

Say, “Quiet is nourishing.”

TRY THIS
Write it.

Easy things to say

When you are stuck, pick one of these. They work in many everyday situations.

PLAN

“I will sit quietly at seven.”

SETTLE

“I will turn off all screens.”

BREATHE

“I will breathe slowly.”

NOTICE

“I can hear my own breathing.”

THANK

“Thank you, quiet time.”

CLOSE

“I feel refreshed.”

Your first week

One small action a day. Each day is only a little bigger than the last.

DAY 1
Pick a time
DAY 2
Pick a place
DAY 3
Switch off screens
DAY 4
Sit comfortably
DAY 5
Breathe slowly
DAY 6
Let thoughts pass
DAY 7
End gently

Further reading

  • Chatter (Ethan Kross)
  • Don’t Believe Everything You Think (Joseph Nguyen)
  • The Untethered Soul (Michael Singer)

The tips above are written in our own words and are general guidance. The books are suggestions for further reading.

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Next lesson: Move Your Body, Quiet Your Mind →

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These lessons share general learning and everyday ideas. They are not medical or mental health advice. If you feel very anxious, low or unwell, please talk to a doctor or a qualified professional.

More lessons in “Stopping Overthinking”

Keep going. Small steps every day make a big change.

← Previous: Make Peace With Not KnowingNext: Move Your Body, Quiet Your Mind →

  1. What Overthinking Really Is
  2. Problem Solving or Spinning? The Test
  3. Know Your Personal Triggers
  4. The Late-Night Thinking Trap
  5. Why Your Brain Replays Bad Moments
  6. The Cost of Too Much Thinking
  7. Notice the Body Signs of a Spiral
  8. Name Your Inner Critic
  9. Ask "Is It True?"
  10. Spot the Thinking Traps
  11. Talk to Yourself Like a Friend
  12. Use Your Own Name in Self-Talk
  13. Write a Kinder Version of the Thought
  14. Stop Mind-Reading What Others Think
  15. Name Five Things You Can See
  16. Cold Water on Your Face
  17. Say "Stop" and Change the Channel
  18. The Long-Exhale Breath
  19. Stand Up and Move
  20. Count Back From One Hundred by Sevens
  21. Listen to One Song
  22. The Five-Minute Worry Window
  23. Write It Down and Close the Book
  24. Sort Worries: Can I Act on This?
  25. Make a Small Plan, Then Let Go
  26. Keep a Worry Notebook by Your Bed
  27. Zoom Out: Will This Matter in a Year?
  28. Share a Worry With a Friend
  29. Stop Replaying Embarrassing Moments
  30. Forgive Your Past Self
  31. Stop Rehearsing Arguments
  32. Decide Faster on Small Things
  33. Done Beats Perfect
  34. Make Peace With Not Knowing
  35. Ten Minutes of Quiet Each Day
  36. Move Your Body, Quiet Your Mind
  37. Protect Your Sleep
  38. Limit News and Scrolling
  39. Spend Time in Nature
  40. Be Here Now: Simple Mindfulness
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