Bryan Scott McMillan, retired medical device executive and long-time advocate for emotional health and grief support, is using his recent interview feature to raise awareness around a simple but often overlooked practice: walking without headphones. Drawing from personal experience and years of supporting families in crisis, McMillan highlights how quiet walking can improve mental clarity, emotional regulation, and overall wellbeing.

“Some of my best thinking has happened on short, quiet walks,” McMillan shared in the interview. “No music. No podcasts. Just movement and space to think. That habit carried me through leadership decisions and some of the hardest personal moments of my life.”

Why Quiet Walking Matters

Research continues to show that walking improves both mental and emotional health. Studies from Stanford University found that walking can increase creative thinking by up to 60%, while other research shows that regular walking lowers stress hormones and reduces symptoms of anxiety and depression. When walking is done without added noise or stimulation, these benefits often increase due to improved presence and nervous system regulation.

Mental health experts note that constant stimulation can keep the brain in a heightened state of alert. Quiet movement allows the mind to slow down and process thoughts more naturally.

“Silence isn’t empty,” McMillan said. “It gives your brain room to organise what you’ve been carrying. That’s especially important for people dealing with grief or long-term stress.”

A Habit Shaped by Life Experience

After losing his wife to cancer, McMillan began using quiet walks as a way to reset before caring for his children and supporting others through grief. Over time, the habit became part of his daily rhythm.

“I realised I couldn’t show up well for others if my mind was constantly full,” he explained. “Walking without headphones helped me slow down enough to listen — to myself and to other people.”

Today, he often recommends the practice to families he supports, leaders navigating pressure, and anyone feeling overwhelmed.

A Personal Call to Action

Rather than pushing programmes or campaigns, McMillan encourages individuals to take ownership of their own wellbeing through small, consistent actions:

• Take one short walk each week without headphones

• Leave the phone in a pocket or at home

• Choose a familiar route to reduce distraction

• Walk at a natural pace and notice surroundings

• Use the time to think or simply breathe

“You don’t need an hour,” McMillan said. “Ten quiet minutes can change the tone of an entire day.”

As demand for mental health support continues to rise, simple habits like quiet walking offer accessible tools that anyone can use immediately.

“We underestimate how much clarity comes from slowing down,” McMillan added. “Sometimes the most helpful thing you can do is step outside and listen to nothing at all.”

To read the full interview, visit the website here.

About Quiet Walking

Quiet walking is the practice of walking without music, podcasts, or other audio input. Research shows it can reduce stress, improve emotional regulation, increase creativity, and support mental health by encouraging presence and reducing cognitive overload. It is often recommended as a grounding technique for people managing grief, anxiety, or high-pressure responsibilities.

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