It's too much, can life stop...

The Art of Un-Stimulation: How to Lower Sensory Load in Modern Day

In our world of constant buzz we are overstimulation and our nervous systems to become frazzled. Stimulation isn’t inherently bad. But, too much leads to burnout and disconnection from our bodies. Instead of waiting until we’re overwhelmed, we can easily integrate simple rituals throughout the day that invite quiet, softness, and presence. 

Find 80 practices of play to inspire you to weave a few moments of rest into your day. Lower sensory input, reconnect to your breath, and ease your body back into balance.

tl;dr

• It is possible for a both/and. There are ways you can work with your body to better engage with our modern world
• Weaving in moments of rest and nourishment doesn't have to feel like another responsibility
• When you understand what is happening in your body, it's easier to make choices that help you feel good
• There are practices of play that are ACTUALLY easy, fun, and that feel good

This is best read with the context of Season of Winter →

⌓ Dawn: Within the First Hour of Waking

During the first hour of waking, your body receives it's first natural spike of cortisol to wake up your body. At the same time, your mind may be groggy from sleep inertia—meaning your body is still transitioning from sleep despite being awake. To help your body transition gently, try: 

1. Before leaving bed, stretch your fingers and toes as far away as possible 
2. Take 3 deep breaths that expand your rib cage as wide as possible
3. Avoid scrolling (it gets easier, I promise)
4. When you're making coffee or brushing your teeth, circle your hips gently like a hula hoop
5. Drink warm water with lemon before coffee or caffeine 
6. Use dim or low lights
7. Splash warm water on your face and massage with a buttery soft towel
8. Close your eyes and notice your breath through your nose
9. Move—walk, stretch, reach, squat, shift, twist, bend, push

☄ Morning

In the morning, your body's natural cortisol peaks and plateaus. You are most energetic your blood sugar stabilizes, brain enters prime focus time, and your nervous system is highly responsive. To help your body nourish itself, try: 

1. Commute without music, podcasts, or sounds
2. Avoid multitasking—like eating without your phone
3. Wear breathable clothes 
4. Reduce background noise with noise-cancelling headphones
5. Get fresh air—or add an air purifying plant to your desk
6. Keep your work area free of clutter
7. Try to end work calls 5 minutes early, close your eyes and take a deep breath
8. Workout—exert meaningful energy (do NOT do out of obligation) 
9. Observe yourself: 'Hmm, I feel [stressed]. My body feels [hot]. I feel [anger].' 
10. Choose 1-3 top priorities for the day, NOT your full to-do list

 

🌣 Late Morning

In late morning, your sharp focus begins to soften. Stimulation begins to build in your body, your blood sugar may dip, and you will start to feel physically and emotionally more sensitive. To support your more sensitive body and mind, try: 

1. Use blue-light glasses or turn on warm screen mode
2. Pause for 30 seconds every 30 minutes to look away
3. Stretch your neck, back, shoulders, and hips
4. Practice a breathing exercise (e.g., box breathing)
5. Chew gum or suck on a mint to calm your mouth/jaw
6. Do one task fully, without switching
7. Turn on music that's soft or gentle to drown out other noises
8. Take a bathroom or coffee break without your phone
9. Look at something beautiful: a photo of your family, friends, or moment you were proud of (maybe hiking a big mountain)
10. Notice something that smells good—lily flowers, chai tea, lemon balm

 

☀ Midday

Midday, your rest+digest system is activated. Your internal temperature climbs which may make you feel sluggish. Natural energy drops due to a natural cycle in your circadian rhythm. To support your biological cycles, try:

1. Chew slowly
2. Eat away from your work desk if possible
3. Wiggle your fingers and toes
4. Avoid caffeine, try jumping or breathing exercising to wake up
5. Listen to calming music or ambient sound
6. Put something nutrient-dense in your body
7. Call a friend, walk with a coworker
8. Wash your hands and dab water on your neck and wrists 
9. Go for a 5-minute walk without your phone
10. Get curious: 'The story I'm telling myself is ________. I wonder why ________.' 

 

🌥 Afternoon

After your midday dip, your body rebounds. Energy, focus, and mood often experience a gradual lift, but only if you've supported digestion and avoided overstimulation earlier. To best respond to your body's signals, try:

1. Close unused browser tabs or apps
2. Turn off visual alerts on devices
3. Do a posture check and readjust
4. Rub your temples or back of neck for 30 seconds
5. Water a plant or look at something green
6. Hum softly
7. Separate tasks in your mind, do each one with full focus
8. Set your 1-3 priorities for the rest of the day
9. Sit in silence or turn on brown noise
10. Be intentional on your commute—AVOID mindless scrolling or being hyper-productive

 

∗ Early Evening: End of Workday

In the early evening—typically between 5:00 p.m. and 7:30 p.m.—your body begins to shift from active output to inward regulation. This is a transitional phase marked by slowing rhythms, emotional processing, and preparation for rest. To work with your body, try:

1. Change clothes after work
2. Wash hands, face, and feet to reset
3. Pour yourself a drink—adrenal mocktail, water warm or cold, (or cocktail)  
4. Say a mantra outloud: 'Laptop closed, complete' (this helps your mind transition)
5. Do something that doesn't have a goal—stroll, paint a card, listen to music
6. Focus on something micro—trim your nails, pluck your eyebrows, gua sha
7. Do something rhythmic—cut vegetables, yoga flow, water plants 
   
8. Avoid screens for 30+ minutes post-work
9. Eat dinner at a table without screens
10. Put towels in the drier before your shower

 

🌨 Dusk: Evening

Evening is the body's natural dimmer switch—a time of lowered energy, slower pace, and emotional integration. When honored, it helps you release the stress of the day, nourish your relationships, and glide into sleep with ease. Protect it from overstimulation and instead let it be a time for connection, creativity, and calm. Regulate your body and mind by:

1. Turn off overhead lights, use lamps instead
2. Unplug from emails and social media
3. Take a warm shower or bath with no stimulation
4. Share a 7-second hug
5. Gently stretch or rock your body
6. Write down one thing your were grateful for (try for a week consistently)
7. Rub oil on your feet, neck, or temples
8. Can your body—notice what your body feels like
9. Read something gentle and non-stimulating
10. Sip water without electrolyte

 

☪ Within an Hour Before Bed

In the hour before bed, your body is entering a critical transition into sleep preparation. This is when your systems naturally downshift—if supported—to allow for restorative sleep. Ease yourself into this transition by:

1. Keep your room dim and cool
2. Avoid goal-setting or planning
3. Listen to slow, instrumental music or nature sounds
4. Put your phone in another room
5. Lie on the floor or in bed and do nothing
6. Practice diaphragmatic breathing
7. Wear an eye mask or use blackout curtains
8. Place a weighted object (pillow, blanket) on your chest
9. Use lavender or cedarwood essential oil
10. Massage your palms or feet

 

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☯︎ Final Thoughts

Lowering stimulation isn’t about shutting out the world—it’s about giving your body and mind what it needs to better engage with it. When overstimulation is no longer your baseline, pleasure, clarity, and peace have space to return.

Rethink what it means to nourish yourself →