Next time you're waiting in line or sitting at a bus stop, you might want to resist reaching for your phone. Scientists have discovered something wonderful: letting your mind wander freely offers remarkable benefits for your mental health, creativity, and connections with others.

While research shows many of us check our phones at least 50 times daily, emerging studies reveal we're missing out on something valuable. Daydreaming, it turns out, is a powerful tool for enhancing our lives in meaningful ways.

"Daydreaming seems to be one route to having that kind of more meaningful, fuller life," explains Erin Westgate, an assistant professor of social psychology at the University of Florida. She describes phone scrolling as "cognitive junk food" compared to the deeper satisfaction that comes from letting our thoughts roam free.

Here's the exciting news: you'll probably enjoy it more than you think. In a fascinating 2022 study, researchers discovered that people consistently underestimated how pleasant they'd find simply sitting and thinking. Participants predicted they'd be bored spending 20 minutes alone with their thoughts, but afterward reported genuinely enjoying the experience.

"It's actually quite refreshing," shared Kou Murayama, a professor of educational psychology at the University of Tübingen in Germany, who now deliberately leaves his phone in his pocket during wait times.

The benefits extend far beyond simple enjoyment. Daydreaming appears to be remarkably effective for problem-solving. Research shows people are more likely to crack tough problems after periods of mind-wandering, even when they weren't consciously thinking about the issue. This happens during automatic activities like driving, showering, or walking, when your thoughts are free to make unexpected connections.

"It can be really helpful, especially if you are dealing with a problem or you're working on something that's quite complex," notes Giulia Poerio, an associate professor of psychology at the University of Sussex. Neuroscience reveals that even when we think we're doing nothing, our brains are actively working in productive ways.

Perhaps most heartwarming are the social benefits. Poerio's research uncovered that imagining pleasant interactions with loved ones actually makes people feel more connected to those individuals. This "social daydreaming" helps us navigate complicated relationships, learn from past experiences, and prepare for future interactions.

"One of the benefits that we have as humans is that ability to mentally time travel and to simulate social interactions," Poerio explains. Our capacity to go elsewhere in our minds helps us empathize with others and imagine how they might feel.

For those worried about negative thoughts, Westgate recommends "positive constructive daydreaming"—creating a mental list of meaningful, positive topics to explore. This approach boosts creativity while providing that scaffolding some people need to make daydreaming more enjoyable.

The ability to let our minds wander freely is uniquely human and fundamentally valuable. It helps us learn, create, connect, and grow. So the next time you have a spare moment, give yourself permission to simply think. Your brain—and your relationships—will thank you for it.