5 Ways to Slow Down Instead of Push Harder This Year

The words ‘Slow Down’ written in sand as ocean waves approach, symbolizing mindfulness, relaxation, and taking life at a calmer pace.

The start of a new year is an opportunity for a fresh start, which can be great for starting good habits and breaking bad habits. However, we may start to feel pressured to overhaul every part of our lives: new goals, stricter routines, better habits. Productivity culture tells us to speed up and do more, and when we get stressed, we often respond by adding things: more workouts, more therapy, more journaling, more commitments. Even well-intentioned self-care can become another item on the to-do list.

Because of the fast-paced, busy lives most of us lead, we don’t need more doing. What we really need is more space. More stillness. In a world fueled by overstimulation and overconsumption, slowing down can be one of the most helpful and healing choices you make this year.

Here are five ways to practice slowing down, rather than pushing harder:

1

Take More Breaks

Believe it or not, breaks don’t hinder our productivity, they enhance it. Taking a break gives our brains the rest they need to return sharper and more focused. Try giving yourself a full lunch break away from your desk, especially on busy days when you think you don’t have time (that’s when you need the break the most!). Even pausing for one minute between meetings to breathe, stretch, and look away from your devices can have a profound impact on us. Get in the habit of creating intentional pauses in your day rather than filling every free moment.

2

Learn to Say No

Slowing down often means doing less. Say no to invitations, tasks, or responsibilities that drain you so you can say yes to what truly matters to you. Overcommitment leaves us feeling overwhelmed, burnt out, and unable to be fully present for the people and activities that are most important. Say no or delegate tasks that are nonessential, do not spark joy, or are not personally important to you. Pick a few things you really care about and which are connected to your core values and hone in on those things with focus, instead of trying to do everything.

3

Physically Move Slower

Rushing keeps our bodies in a constant state of fight-or-flight. Try giving yourself more time than you need to get places. Walk slower. Talk slower. Stop multitasking. Be present in the activities of your daily life. When you move through your day with presence rather than urgency, life feels fuller, happier, and more yours.

4

Add a Contemplative Practice To Your Daily Routine

A contemplative practice is anything that allows you to connect and be present with yourself. Examples of contemplative practices are journaling, meditating, restorative yoga, a mindful walk, or therapy. When we rush through life, we lose the opportunity to check in with ourselves, and it becomes easy to miss the early signs that something feels off, mentally or physically.

5

Leave Blank Spaces in Your Calendar

Schedule rest in your calendar before everything else. Too often, rest often becomes a reward we give ourselves only when we’ve completed every task. Flip that. Make space for rest in your calendar to ensure you have ample time for it, and then fill in the remaining time with other tasks or priorities. Even if you don’t leave every block empty, building in buffer time reduces stress, prevents burnout, and makes life feel more breathable.

Slowing down is not lazy. It’s essential for our longevity, happiness, and physical and emotional wellbeing. Doing less can lead to more.

If you want support in learning how to slow down, regulate your nervous system, and feel more grounded this year, therapy can help, and we’d love to support you along the way. Whether you’re seeking to manage anxiety, improve your relationships, or achieve better work-life balance, our holistic, mindfulness-based approach will help you navigate life’s challenges with greater clarity and resilience. Contact us today to begin your journey toward a more fulfilling and balanced life.

*Disclaimer: The content posted on this website is for marketing and educational purposes only. It is not, nor is it intended to be, psychotherapy or a replacement for mental health treatment. Please seek the advice of your licensed medical or mental health professional, and do not avoid seeking treatment based on anything read on this website.