The holidays are supposed to be joyful, but for most people, they're anything but relaxing. Between shopping, cooking, hosting, and juggling work deadlines before the year ends, it's no wonder stress levels spike this time of year. Add in the constant ping of notifications, endless social media scrolling, and a 24-hour news cycle, and you have a recipe for complete overwhelm.
According to the American Psychological Association's 2024 survey, 84% of people experience stress during the holiday season. But it's not just the holidays—stress has been rising across the board in the United States. From concerns about the future (76% of respondents) to anxiety about AI and misinformation (69% and 57%, respectively), we're living in an age of perpetual overwhelm.
Enter a new self-care trend that's gaining attention: the "invisible day." While the concept isn't entirely new, the term is catching on as more people seek ways to cope with mounting pressure. But what exactly is an invisible day, and could it actually help?
Think of an invisible day as hitting the pause button on your life—at least the parts you can control. It's not about abandoning your responsibilities or disappearing from your family. Instead, it's about deliberately stepping away from the noise of external demands for a set period, typically up to 24 hours.
"Think of an invisible day as a structured pause that allows the body and mind to reset by reducing the noise of external demands," explains Dr. Menije Boduryan-Turner, a licensed psychologist and founder of Embracing You Therapy.
The core idea is simple: you make yourself "invisible" to the world. That means:
You essentially go off the grid, giving yourself permission to exist outside your usual roles and routines.
For many people, this starts with their smartphone. "Phones are contributing heavily to the high stress levels, giving each of us more access to information than we need," says Boduryan-Turner. "Unfortunately, not all information is useful."
Licensed UK counsellor Georgina Sturmer puts it this way: "Our busy, overwhelming lives can often leave us feeling as if we are stuck in a loop, battling to keep up. Answering messages, responding to requests, working hard, and keeping ourselves up to date with what's been going on in the world. And that's all before the endless minutes and hours that we spend mindlessly scrolling."
Invisible days offer an antidote. They create space to step back, reset, and reconnect with what actually matters to you.
Experts suggest that taking an invisible day can provide several mental health benefits:
Nervous system reset. Constant stimulation keeps your body in a state of alert. Taking a break allows your nervous system to downshift and recover.
Mental clarity. When you're not reacting to external demands, you create space to hear your own thoughts and reconnect with your needs.
Increased self-worth. Taking time for yourself sends a powerful message that your wellbeing matters.
Improved creativity. When your mind isn't constantly processing information, it has room to wander and generate new ideas.
"Taking time out like this is likely to help us feel more grounded, regulated, and content, and less anxious and overwhelmed," says Sturmer.
Dr. Boduryan-Turner adds that invisible days aren't just about avoiding your phone. "By removing phones or tablets from our day for a few hours or a whole day, we are redirecting our attention to our internal world." This creates an opportunity to ask yourself important questions like "What can I do to be more grounded?" or "Do I have needs that aren't being met?"
Ready to try it? Here are some practical tips from the experts:
Start with clarity. Dr. Mark Hoelterhoff, a senior lecturer in clinical psychology at the University of Edinburgh, suggests being clear about what you want the time to serve. Frame it around a value or strength—like steadiness, curiosity, or creativity—to give it direction without turning it into another task.
Set boundaries. Let the important people in your life know you're taking time for yourself. Set an auto-reply on your email, silence notifications, or better yet, put your phone in a drawer.
Keep it simple. You don't need an elaborate plan. A short walk, a simple routine, or just sitting quietly can be restorative. Small, intentional activities often work better than long stretches of unstructured time.
Stay grounded. Light forms of connection can help—spending time in nature, practicing mindfulness, or doing something creative. The goal is to recharge, not to numb out.
Plan your re-entry. Before your invisible day ends, decide on one small action for the following morning. This makes returning to regular life feel more manageable.
Be realistic about timing. An invisible day doesn't have to be a full 24 hours. Some people might need just two hours of disconnection, while others might benefit from a longer break. "How many hours do I need off?" is a question worth asking yourself, says Boduryan-Turner.
Invisible days may not work for everyone. People experiencing depression might find that isolation exacerbates their symptoms rather than helping. Parents, caregivers, and others with non-negotiable responsibilities might not be able to go completely off-grid—but they could lean on their support network to carve out smaller chunks of invisible time.
Sturmer notes that invisible days may be "particularly helpful for those of us who struggle to put boundaries in place, in particular those with a tendency towards 'people-pleasing.'" For these individuals, having a framework like an invisible day gives them permission to prioritize themselves.
Perhaps most importantly, experts emphasize that invisible days should be approached with self-compassion. "There are many things that are out of our control, and unfortunately, turning our phone or tablet off doesn't make them go away," notes Boduryan-Turner. "They will still be there when you 'return.' Hence, when dealing with stress and overwhelm, the best thing we can do is be kind and graceful to ourselves."
She recommends this powerful mantra: "I am doing the best I can with what I am going through."
In a world that demands constant availability and endless productivity, taking an invisible day is a radical act of self-care. It's not about escaping reality—it's about creating the space you need to face it with renewed clarity and calm. This holiday season, maybe the best gift you can give yourself is permission to disappear, even if just for a little while.
