We all need moments of quiet — research shows that silence restores the nervous system, helps us sustain our energy, and conditions our minds to be more adaptive and responsive. To build these quiet moments into your day, start small. For example, you could: Punctuate meetings with five minutes of quiet time. Close your office door, retreat to a park bench, or find another peaceful hideaway. Try “fasting” from news and entertainment by turning your phone off for several hours, or even a full day. And on weekends, go for a long walk in nature. To get the full restorative benefits of these moments, engage in silent meditation or reflection. This might sound daunting at first, but it can be as easy as taking several deep breaths.