Too much noise?

If you’re finding it hard to hear your own thoughts, Tiddy Rowan’s new book has the recipe to everyday quietness. Sofia Sims reports

by Psychologies

find some quiet in a noisy world

Whether we want it to be a part of our lives or not, noise in modern day society – from the buzzing of our phone to the hum of traffic - is inescapable. Tiddy Rowan, author of The Little Book of Quiet, comes to the rescue with a pocket-sized book, filled with inspirational quotes, advice and simple tricks which can be incorporated into your daily routine to add that much-needed quietness to your life.

10 ways to find quietness in everyday life:

  1. Know yourself. Are you an extrovert, thriving and feeling energised in the company of others, or an introvert, preferring quiet time to yourself to re-charge?
  2. Explore quiet spaces in public areas. Even the most crowded, stressful places – such as airports and hospitals – provide relaxation or worship areas where you can spend time quietly reflecting.
  3. Switch off from technology. Turn your phone off for an evening, and instead of switching on the TV, spend some time reading by yourself or playing boardgames and cooking with the family.
  4. Quiet time does not mean it has to be spent on your own. Studying or winding down in a library or a café, with your headphones on, provides a cosy atmosphere without the solitude.
  5. Get up earlier! If you find yourself feeling like you don’t have enough hours in the day to find some peace and quiet, waking up a little earlier and spending that time exercising, meditating or in quiet contemplation can give you a much-needed boost for the rest of the day.
  6. Time spent waiting is valuable quiet time. Instead of fretting over lost time while you wait for your bus, think of it as an opportunity to take time out and reflect peacefully.
  7. Your bedroom is for sleeping. Modern-day bedrooms are not just for sleeping, having also become study rooms and mini-gyms in some cases. Try keeping your bed a study and technology-free zone in order to get a better night’s sleep.
  8. Change the sounds that you surround yourself with. On your daily commute, try blocking out sounds of the bustling city not by blaring loud music through your headphones, but by listening to recordings of natural sounds instead.
  9. Look for green spaces. Finding a green space in which to disconnect from the mundane routine, even if just for a few minutes a day, can integrate that little bit of quietness into your life.
  10. Your breath brings you power. Whenever you need to take a step back from a situation, steady yourself by taking a deep breath and letting it out slowly to re-focus on the task at hand.

For more from Tiddy Rowan, try The Little Book of Quiet (Quadrille, £5.99)

More inspiration:

Read Nicola Morgan's Is your brain too noisy? on LifeLabs

Read Go slow… and breathe by Jane C Woods on LifeLabs

Photograph: Jamie Grill/Tetra Images/Corbis

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