Mental recovery — why scrolling doesn’t count as rest

Mental recovery means allowing the part of your attention that you use to concentrate to rest — and that is precisely why scrolling rarely counts as rest, even if it feels relaxing. A news feed requires you to constantly process new content. The most effective form of recovery is actually rather boring: being somewhere where nothing demands your attention, preferably outdoors and ideally surrounded by greenery. It isn’t the absence of screens in itself that does the trick, but rather what fills your time instead.

Two types of attention

In the 1980s and 90s, environmental psychologists Rachel and Stephen Kaplan described a concept known as attention restoration theory. It is based on a distinction between two types of attention.

One is directed: the kind you use when you make an effort to focus, for example on a text, a conversation in a noisy room or a task you don’t feel like doing. It requires effort and runs out.

The other is more involuntary: it is naturally drawn to things that are interesting without being demanding — leaves rustling, water, clouds. Kaplan’s idea was that environments which capture this soft attention give the focused attention a chance to rest and recover.

Why ‘flow’ doesn’t provide rest

A flow looks like rest. You sit still, you’re not doing anything demanding, and it can feel pleasant. But your attention gets no break. Every new post has to be interpreted and evaluated; every notification is a minor interruption; and you’re constantly making decisions: carry on reading or swipe on; look or skip.

This explains an experience many people recognise: after half an hour on your phone on the sofa, you don’t feel rested, but rather a bit empty. Time is up, but your batteries aren’t recharged. Why this can also lead to everything else feeling a bit dreary is explained in the article on why everything feels boring.

What scientific research shows

Marc Berman, John Jonides and Stephen Kaplan tested this idea in an experiment. The participants were first asked to complete tasks that drained their attention. Half were then asked to go for a walk in a park, and the other half for a walk in an urban environment. After the walk in the park, the participants performed better on a test of attention and working memory than after the walk in the city.

This is a widely noted finding, but the overall picture is more mixed. A systematic review by Ohly and colleagues examined the studies that had been carried out. It found evidence that natural environments can improve certain measures of attention, but the results were not consistent; the studies were often small and the quality varied. The effects are therefore reasonable to expect, but they are moderate and not guaranteed.

Recovery that works in everyday life

Go out without your phone in your hand. A walk whilst scrolling through your feed is not a walk that promotes mindfulness. Put your phone in your pocket or leave it at home. Ten minutes is enough to give it a go.

Choose green spaces whenever possible. A park, a copse or a tree-lined street seems to be better than a busy road, even if you don’t have time to get out into the countryside.

Let your break be a blank space. Look out of the window, sit on a bench, drink coffee without reading anything. It feels strange precisely because it’s unfamiliar — most of us have filled every spare moment with a screen for years.

Don’t switch screens, switch activities. Switching from your work computer to your phone isn’t a break; it’s a task switch. Proper recovery means stopping taking in new information for a while.

Plan it in. Recovery that only happens when there’s time left over rarely happens at all. A walk after lunch or ten minutes away from screens after the working day will happen if it’s a fixed part of your routine.

Not a detox, but a replacement

There’s a temptation to see this as an argument for taking a break from all things digital at the weekend. It might feel good, but the effect usually wears off when everyday life resumes — something described in the article on digital detox. What makes a difference is building in short, regular moments of proper rest into your everyday routine.

And it’s not the screen that’s the enemy. It’s the fact that it fills every moment that could otherwise have been spent resting. You can find out how this relates to focus during the working day in the guide on focus at work.

When rest doesn’t help

If you don’t feel refreshed despite sleeping, resting and taking breaks — if the tiredness persists for weeks — there may be other causes, such as prolonged stress, sleep problems or low mood. This is something to discuss with your healthcare provider, not something to solve with more walks.

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The Zenith Protocol is a 30-day impulse control programme that helps you leave empty moments empty, rather than filling them with the feed. Free to start.