The benefits of doing nothing: How white space helps you do less and achieve more

Our lives are filled with schedules. One moment you're rushing to the office, the next you're heading home or tackling household errands. In other words, we're constantly on the move, jumping from one task to the next.

It’s no surprise that we get overwhelmed, snappish and tired. But what if the secret to a more peaceful, fulfilling life wasn’t about doing more—but about doing less? Enter the concept of white space.

In design, white space refers to the empty areas between elements, giving each piece room to breathe. But it’s not just for artwork or websites—it’s a concept we can apply to our lives. It’s like a personal blank canvas. By focusing on white space, we make room for relaxation, creativity, and even better decision-making. Here’s how to make white space a part of your routine and, more importantly, enjoy the benefits.

Finding intention through boredom

Boredom isn't just an annoying feeling—it’s actually a powerful tool for self-regulation and self-reflection. It invites us to pause and take stock of our mental state, helping us assess where we’re at and what needs to shift. In The Moral Psychology of Boredom, Andreas Elpidorou argues that boredom isn't just a dull emotion; it’s a signal, nudging us to recognize when we’re stuck in unfulfilling situations and pushing us toward change. Moreover, these little ‘white spaces’ of boredom help us reflect. We find a little structure in these unstructured moments.  So, next time boredom strikes, remember: it’s not the enemy—it might just be the wake-up call you need.

Scheduling ‘nothing’ for everything

As Mahua Kohli, a Dubai-based life coach and wellness expert explains, “One of the simplest ways to focus on white space is to schedule nothing. It sounds counterintuitive, right? But the truth is, if you look at your calendar, what do you see? A packed schedule, no breaks, back-to-back meetings? Creating time for absolutely nothing to fill the gaps can feel like the ultimate luxury.”

When was the last time you just sat still without worrying about what’s next? Give yourself the gift of unplanned time. Whether it’s an hour or a full afternoon, use that moment to do nothing. No emails, no tasks. Just breathing room to recharge your mind. It’s like giving your brain a mini-vacation. The guise of being busy drops, and perhaps you can reconnect with yourself better.

Both boredom and white space can be seen as invitations to slow down—whether it’s a fleeting moment of stillness or a more deliberate pause in your schedule.

Declutter your physical space

As Kohli adds, white space isn’t just about time; it’s about clearing away the clutter that crowds your environment. When your home or workspace is overflowing, it’s hard to think clearly, let alone relax. By simplifying your surroundings—think minimalism with a twist—you invite calm into your space.

Start small: clear off your desk, tidy your bookshelf, or create a calm corner with just a comfy chair and a houseplant. These little acts can create mental clarity and foster a sense of tranquility. You would be surprised how much more you can get done with fewer distractions.

Fuelling problem-solving

Research on cognitive load theory suggests that our brains have a limited ability to process information. When overloaded, it becomes harder to think creatively or solve problems effectively.

When we're constantly flooded with information, our brains don’t have the chance to pause and reflect. This overload makes it difficult to connect ideas and think outside the box. However, moments of "white space"—times when we aren’t actively focusing on something—help create a break, allowing our minds to process thoughts more clearly and creatively.

Taking time to step away from a problem can actually lead to breakthroughs. For example, many creative ideas come to us when we're doing simple things like walking, showering, or staring out the window—moments when we’re not thinking about anything specific.

Research from 2022 shows that when the brain is at rest, it activates something called the Default Mode Network (DMN). The DMN involves a network of interconnected brain regions that become active, when our minds are at rest. This default mode part of our brain is associated with our resting state and also helps us reflect on our own consciousness and internal narrative. It is also where many abstract thoughts take place: This introspective space is what separates us from primates, as we are able to construct social scenarios. It helps us find fresh and new solutions, and solve problems. And so, in this white space, the DMN works at its best, encouraging self-reflection and fostering new, innovative solutions.

Filling pockets of white space into your daily routine

Try inserting tiny pockets of white space into your daily routine. Between meetings or during that 15-minute break, pause. It could be a stretch, a deep breath, or even a few minutes to listen to your favorite song. The key is not to rush into the next thing on your list but to create those brief pauses where nothing is expected of you.

Don’t be afraid to let your mind wander throughout the day. Whether you’re gazing out the window during a coffee break or walking without a destination, give yourself permission to just think—or not think—at all. It might surprise you how much insight you gain from these “unstructured” moments.

Doodle, dream, or zoning out.

As Fleur Scarlett, a Dubai-based stress specialist explains, “Not everything needs to have a purpose. Sometimes the best way to embrace white space is through creativity. Doodle in the margins of your notebook. Sketch something. Let your imagination run wild. These acts of creative freedom allow your brain to take a break from linear thinking and recharge your energy.”

Whether you’re drawing stick figures or coming up with the next big idea, it’s all part of creating your own white space.

By embracing white space, you’re not just carving out time or clearing your space—you’re unlocking new possibilities for creativity, innovation, and a more balanced life. So, go ahead and make room for nothing. You’ll be happy about what can happen in that pause.