7 Ways to Give Your Brain a Break

Pastor, you can (and should) take charge of your thought life. Here are seven ways to give your brain a break.

By Mark Dance

Twice in God’s job description for a pastor we are told to “manage” our lives (1 Timothy 3:1-7). That same Greek word is translated “lead” in Romans 12, which means to take responsibility for your life.

Take every thought captive to obey Christ.

2 Corinthians 10:5b, CSB

So, I want to help you take charge of your thought life. Here are seven ways to give your brain a break.

1. Meet the Boss before breakfast

In my experience, the best way to get clarity for my day is to turn my sleepy eyes to Jesus first. I start every day in the Word and in the presence of the Lord—first thing in the morning. I cast my cares on Him while I am still waking up, because the best way to reduce stress is to cut it off at the pass.

“The best way to get clarity for my day is to turn my sleepy eyes to Jesus first.” — @markdance Share on X

Spiritual sobriety for me involves a Bible, a journal, and coffee. My goal each morning is to not read anything or converse with anyone until I have talked to the Boss first. After that, I listen to worship music on a 40-minute jog or on my 35-minute commute to the office.

You will keep the mind that is dependent on you in perfect peace, for it is trusting in you.

Isaiah 26:3, CSB

When we extend our focus upward, we obey the first great commandment—to love God—before we attempt to obey the second great commandment—to love everybody else.

2. Take a social media sabbatical

You have likely tried to look away from media and social media when you see something objectionable, but are you willing to completely walk away for a few days, weeks, or even months?

I broke up with TikTok and Instagram because of their predatory marketing algorithms that exploit my personal interests and hobbies (hunting, sports, owls—don’t judge me). I deleted these apps and then locked myself out. My wife Janet has the only access to my Instagram account, which simply reposts automatically from my Facebook feed.

3. Stop following social media trolls

People commonly ask me about toxic tweets I have not heard about because I’ve purged most of those people out of my feed. Whenever we unfriend, unfollow, or mute a toxic person, we disarm known landmines. Doesn’t your church and family have enough drama in it? Give your brain a break by breaking up with social media snipers who love to hurt people in front of others.

“Whenever we unfriend, unfollow, or mute a toxic person on social media, we disarm known landmines.” — @markdance Share on X

A foolish heart publicizes stupidity.

Proverbs 12:23b, CSB

4. Zero out your inbox

A zero inbox is more of a brain-saving hack than it is a time-saving hack for me. I am not saying every problem is solved by the end of the week, because some of my personal and work emails are “snoozed” to re-open later.

I try to answer every email by the end of the workday, if only to say that I received it and will act on it ASAP. However, I do not let other people’s timelines sabotage my personal priorities. For example, I do not return emails or texts on the weekends or during a vacation. My main motive is to be a good role model for other pastors who need a life outside ministry.

5. Purge your subscriptions

Subscription fatigue sneaks up on us. I attended a GuideStone leadership meeting last year where a corporate advisor asked us to make a list of all the subscriptions we had. I did not share my list with anyone because I was embarrassed at how many paid and free subscriptions I was bound to. My audit led to a purge that freed me up from countless advertising emails, apps, and subscription fees.

6. Get some rest

There’s a big difference between being busy and being productive. We all get 168 hours a week, and shorter weekends will not actually help you get ahead. God set up a rhythm of work and rest and put it on his top 10 list. We all work better after we are rested, so practicing the Sabbath sets us up to be more productive and easier to work and live with. Sabbath is both a command and a gift from God, so do not expect God to bless your disobedience when you work seven days a week.

“There’s a big difference between being busy and being productive.” — @markdance Share on X

Reflect in your heart while on your bed and be silent… and trust in the Lord.

Psalms 4:4b,5b, CSB 

7. Declutter your spaces

As a rule of thumb, Janet and I typically give or throw away things we have not used in five years. Hoarders will hate this idea—at least at first. If you are really feeling brave, go paperless. I did this about a decade ago at work and home. It was not quick or painless, but eventually, I became untethered from sticky notes and the burden of trying to read my sloppy handwriting. Your brain deserves a break from a cluttered life. So simplify it one piece of paper at a time—if you can find where you left it.

For permission to republish this article, contact Marissa Postell Sullivan.