Daily Refill - May 9, 2025: The Power of Doing Nothing

Read time: ~5 minutes

Mood: Present. Reflective. Ready for what matters.

(Share this with someone who could use a gentle pause in their day.)

Today’s Daily Refill is brought to you by:

Two tools I’ve been relying on lately to clear the clutter—both in my head and on the road.

1. Kortex (Free Trial)

When I feel mentally scattered, I open Kortex.

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• Drop raw thoughts and notes

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It’s like having a second brain that actually works. Try it for free right here.

2. AAA Membership (Half Off)

Long summer drives are fun—until you’re stuck with a flat tire or dead battery.

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Clarity in your mind. Confidence on the road.

That’s how I refill.

🌅 Big Theme: Make space to feel again.

When you rush from task to task, you don’t leave room to actually live your life.

Today, we’re slowing down enough to notice what’s been hiding beneath the noise.

☕ Self-Care in the Headlines

The case for doing absolutely nothing.

The Gist: New research shows that boredom and unstructured time spark creativity and reduce anxiety.

Why This Matters: Constant stimulation is burning us out. Nothingness might actually be the antidote.

Try This: Schedule a “nothing block” this weekend — no goals, no scrolling, no guilt.

Breathwork is gaining clinical backing.

The Gist: Controlled breathing techniques are being validated as real tools for anxiety, trauma recovery, and focus.

Why This Matters: It’s free, always available, and scientifically backed — not just wellness fluff.

Try This: Inhale for 4, hold for 4, exhale for 6. Repeat 3x before your next meeting.

Why “toxic productivity” is hurting your self-worth.

The Gist: Studies show a link between hustle culture and a distorted sense of personal value.

Why This Matters: You’re not your output. You’re not falling behind — you’re just tired.

Try This: Ask, “What would rest look like if it were productive?”

Silence helps your brain process emotions.

The Gist: Neuroscientists are finding that quiet time improves emotional regulation and resilience.

Why This Matters: Even 2–3 minutes of silence can reduce stress and increase clarity.

Try This: Go for a walk with no headphones. Just observe.

🔧 Bonus Tool of the Day

Noisli — Create a custom mix of background noise (rain, wind, coffee shop chatter) to reduce distractions and boost your focus. Great for deep work or gentle decompression.

💭 Reflection Prompt

🫶 Refill Circle

Forward this to a friend who’s been sprinting through their week.

Then reply and let me know:

What helps you come back to yourself?

Bonus Giveaway:

🗂️ Free Download: “The 7-Minute Morning Reset”

Includes:

• 3 one-minute grounding exercises

• One “reset question”

• A space for one intention

• Done in under 7 minutes — no apps needed

Know someone who hits snooze 3 times and still wakes up tired? Forward this to them. This free reset could change their mornings and their mental health.

✨ Want to stay consistent with self-care?

Hit reply and tell me which insight resonated with you today.

Until tomorrow,

Matt

P.S. If you enjoyed this, and would like further insights, be sure to check out my parent newsletter, Mitten Dad Minute, where I deep dive once a week into the topics that matter most to you.

Additional Resources

If you’re struggling with getting your email inbox under control, you might also enjoy my free guide here.

If you’re struggling with how to be more authentic in your online content, I have a quick, free PDF that can help with that.