I woke up in the middle of the night. I am not sure what time; I am thinking around 1 am. I had a lot on my mind, I guess. Mostly high school shenanigans since I was a freshman, and I must have been carrying a lot of burden and feeling a lot of worries of the world. My own little world, that is. High School is not easy.

I decided to get out of bed and head to the kitchen for a glass of water. I had no concerns about my bladder back then; I was a young lad and could easily drink a gallon of water and hold my bladder for days without being bothered in the middle of the night to go to the bathroom. Oh, to be young again…

I walked down the long hallway and didn’t even bother to turn on the lights. When I took a sharp left to the kitchen, I saw a dark shadow on the right, in the living room. Someone was in our house. Sitting on our couch. I was startled. The stranger turned his head towards me and flicked on the lamp next to him. Oh, hahaha, it was my dad.

“What are you doing?” I yelled. He paused, looked at me, blinked once slowly, and said, “I am thinking.”  WTH?

I caught him in this position in the middle of the night a few times after that. What is he thinking about? And why in the middle of the night?

Turns out, he was on to something. Did you know that there have been studies conducted on the effects of Silence on mental health and well-being? Get this, research has shown that periods of Silence can promote neurogenesis, the growth and development of new brain cells. Studies have found that Silence can also help to increase the production of brain-derived neurotrophic factor (BDNF), a protein associated with improved cognitive function and mood regulation.

It also turns out that exposure to Silence or quiet environments can reduce stress levels and promote relaxation. For example, research conducted in hospital settings has found that patients exposed to quiet environments experienced lower levels of stress and anxiety compared to those in noisy environments.

Finally, studies have investigated the relationship between Silence and creativity. Research has found that moments of Silence can enhance divergent thinking and the ability to generate creative ideas by allowing the mind to wander.

So, let’s summarize. Silence improves mental health, grows new brain cells, improve cognitive function, helps you be in a better mood, reduce stress, promote relaxation, and enhance creativity. Wow! Where do I sign up?

Here’s a problem. I don’t like Silence. I avoid Silence. You’ll find me most of the day with AirPods in my ears…always listening to some podcast, book on audio or music. In fact, I go to sleep with my headphones on. I thought a lot of people did this, but apparently, I am a rare specie. Can someone that fall asleep with constant noise in their ears let me know so I know I am not the only one?

Why are we even talking about Silence? Because we are on the series called “The Mental Game.” and I think it’s one of the most crucial and the most challenging aspects of how we can improve our mental toughness. This is what we covered so far on the subject.

• Process vs Outcome: One of the mental game techniques is focusing on the process rather than fixating on outcomes. Individuals can maintain motivation, reduce anxiety, and ultimately achieve greater success and fulfillment. READ MORE
• How You Think Will Change Everything: There’s a formula to make your result a reality. It’s the way you think. Believe it or not, once you figure out the pattern of how you think and strategize to re-think the way you think, it could be a game changer for you. READ MORE

So, if you are a noise addict like me, I have two questions for you. Number one, do you believe me? Do you believe that Silence in your life can help you in certain aspects? Number two, if so, how do you implement the Silence in your life in this busy, fast-paced and noisy world?

Well, I had to test this for myself first. Last week, I went on a Silence & Solitude Retreat. Basically, I spent 24 hours in a beautiful Monastery in the middle of nowhere in complete Silence. I ate in Silence, walked around in Silence, sat in Silence, and finally, slept in Silence. These were some of my learnings.

• The first four hours of Silence was a crazy battle. My mind raced 100 MPH, and my mind was very confused about why I was being silent, not having any social interactions, and depriving myself of any dopamine opportunities.
• Eventually, everything started to slow down.
• My continued Silence started to provide some type of pathway into my innermost thoughts and even emotions.
• I am not gonna lie; there were moments of boredom, but quickly, it turned into deeper thoughts, and it ended up springing up ideas, goals, and dreams for the future.
• Silence also helped me reflect on the past, and I became overwhelmed with gratitude.

All in all, I came away from the retreat being convinced that I need more of Silence in my life, in fact, I’ve decided to incorporate it when I got back into my daily rhythm. Here are some of my intentional planning for Silence.

• Set Boundaries with Technology: Create designated times during the day when I disconnect from electronic devices. Implement a “digital detox” hour each evening to enjoy Silence without the distractions of phones, computers, or TV.
• Create Quiet Spaces: Designate a quiet space and create a peaceful ambiance.
• Schedule Silence: Set aside dedicated time each day for Silence and solitude.
• Connect with Nature: Spend time outdoors in natural environments where I can experience the profound Silence of the natural world. Take walks, go hiking/camping, or simply sit and observe the beauty of your surroundings. I am 100% sure nature provides a tranquil backdrop for quiet contemplation and renewal.
• Practice Gratitude: Cultivate gratitude for moments of Silence and stillness, no matter how brief it may be. Pause throughout the day to appreciate the Silence and the beauty of this life.

I am really enjoying doing the research and writing about this series. I hope you are, too. I am convinced that in every aspect of our business and life, having the proper mental game will make all the difference in the world. As for Silence, I really believe if you can implement Silence into your daily life, it can have transformative effects on your well-being…maybe fostering a greater sense of peace, bringing more clarity and purpose, or even providing fulfillment. I think it’s a powerful practice that can enrich us, from mental and emotional health to creativity and a sense of purpose. All from doing nothing and being in Silence. So, let’s take a deep breath, embrace the Silence, and once in a while, scare the crap out of your kids in the middle of the night.

Oh, by the way, if you want to dive deeper into learning more about Silence, here’s an award-winning documentary you might be interested in.

Have a great week!

Hanju

Here’s the link to watch the entire film.

Related posts:

The Mental Game What Are You Thinking About? Mindfulness Can We Change Who We Are?