The Intermittent Silence Challenge: Fasting for Your Mind

Mindfulness, Rituals & Rhythms

September 18, 2025

Next week, I’m heading into a 10-day meditation training. The first half of the training will be in complete silence.

We’ll be learning meditation techniques by practicing them without words; only the instructor will speak.

Honestly, this was one of the reasons I felt so drawn to the training. Of course, the teacher himself is incredible in many ways, and I’m excited to learn from him, but the idea of beginning in silence really resonated with me.

As I prepare for this experience, I can’t help but think: we could all use more silence in our lives.

I don’t mean silence with background noise — no music, no podcast, no TV humming while you cook. I mean real silence. No phone. No book. No journaling. No talking. Just being with yourself.

And yet, so many people are afraid of it. I see it all the time: people can’t go on a walk without headphones, or cook dinner without the TV on, or even get a massage without some kind of noise. I once had a girl tell me she wears headphones during massages. I was shocked.

But here’s the truth: whatever you’re avoiding in your mind doesn’t disappear just because you drown it out. It’s still there. Like a virus in your computer, it slowly infiltrates how you function, even if you don’t notice it right away.

Befriending your mind is one of the most powerful things you can do for yourself. And silence is how you start.

What is Intermittent Silence?

Think of it like intermittent fasting, but for your mind.

When you fast, you give your body a break from constant input.

Intermittent silence works the same way. You give your mind a pause from consuming and reacting.

Instead of scrolling, talking, or filling the space with noise, you move through your morning quietly.

Making tea, preparing food, doing your rituals, stretching, or simply sitting in stillness, all without speaking or reaching for your phone.

This is more than just “not talking.” It’s creating a container of quiet that lets your inner world breathe before the noise of the day pours in.

And if you’re wondering why it’s worth it, the science of silence makes it clear.

The Science of Silence

Silence isn’t just a spiritual idea — it’s deeply physiological. Research shows:

Reduces stress: Silence lowers cortisol levels, blood pressure, and heart rate, helping the nervous system shift into a calmer state. [source]
Boosts the brain: A 2013 study found that two hours of silence daily promoted new cell growth in the hippocampus — the part of the brain tied to memory and learning. [source]
Supports emotional regulation: Time in silence strengthens connections in brain regions linked to self-control and resilience [source]
Sharpens creativity and clarity: Without input flooding your system, your brain has the space to process, integrate, and connect ideas. [source]

So yes, silence feels good spiritually, but it also rewires your brain, calms your body, and unlocks creativity.

And I’ve seen this first-hand in my own practice.

My Experience with Silence

I first experienced silent mornings during my 200-hour yoga teacher training. We weren’t allowed to speak until after breakfast.

At first, it felt strange; my instinct was to reach for my phone or fill the space with something. But after a few days, that silence became sacred. It was time I could spend with myself before the world’s noise poured in.

A couple of months later, I attended a silent retreat, and I’ll never forget my first experience with practicing silence for days.

The first couple of days, my mind was wild, reminding me of every message I’d forgotten to send, every task I hadn’t done, every worry I’d shoved aside. It was loud in there.

But eventually, something shifted. The noise slowed. And beneath it, I could hear my inner voice, clear, sharp, wise. My creativity was buzzing. My intuition was alive.

It wasn’t being drowned out anymore. That clarity changed how I carried myself long after the retreat ended.

That’s why I believe intermittent silence is such a powerful practice; it gives us a taste of that retreat-level clarity in everyday life.

The Intermittent Silence Challenge

So how do you bring this into your own life? That’s where the challenge comes in.

Start small. Choose one morning a week.
Set your timeframe. Until breakfast, until your rituals are done, or until you leave for work. Choose something realistic and stick with it.
No input. No phone, no music, no podcasts, no TV, no speaking. Just you and your presence.
Bring in rituals. Make tea slowly, stretch gently, light a candle, sit in meditation, or simply look out the window.
Build up over time. Add more days as it becomes natural.

You’ll be surprised how quickly silence shifts from uncomfortable to nourishing.

Common Challenges (and What to Do)

Of course, life doesn’t always give us quiet on a silver platter. Here’s how to make it work:

If you live with family or a partner: Invite them to join. If they don’t want to, ask them to respect your practice.
With kids: Make it fun — a mini “silent game” in the mornings, or quiet reading/drawing time together.
If silence feels uncomfortable: Know that’s normal. At first, your mind will shout for your attention. Let it. That’s part of the process. With time, it softens.
If time is tight: Even 15–20 minutes of silence can make a huge difference.

Instead of waiting for perfect conditions, treat each obstacle as part of the practice.