The Discipline of Slowing Down

I've always been one to speed through life; filling my days with endless to-do lists and jumping from one huge goal or milestone to the next, like a life-size game of leap frog. Sitting still doesn't come naturally to me. Neither does having a lazy day or even enjoying my free time. More than once, I've been told I should start practicing intentional living.

In a recent conversation with a counselor, I was challenged to slow down. That idea stuck with me, so I started thinking about what slowing down could look like in my day-to-day life. I realized that, with my schedule-oriented mind, I needed to create intentional space for this task of slowing down. This wouldn't mean quitting any goals or falling behind, but carving out the time and space to just exist in the middle of life's chaos.

I started small by brainstorming a few simple habits to start practicing regularly:

Phone-free time before bed and when I wake up

• Do not disturb gets turned on, and my phone stays in a drawer until I've given myself time to wind down or wake up properly.

Walking a lap around the block after work

• This acts as a buffer between work mode and home life, giving me time to process my day and reset before joining my family in the house.

Stopping to smell the flowers

• Yes, actually stop and smell them! If you're prone to allergies, stopping and admiring them still counts.

As simple as these habits are, I quickly realized that slowing down doesn't equate to laziness or a lack of ambition. In fact, it actually requires discipline. It takes effort to avoid reaching for your phone the minute you wake up when that habit has been hardwired into your routine for so long. It takes awareness to pause and enjoy something in the present moment instead of rushing to the next thing.

Even in the short time I've been practicing this new habit of slowing down, I've noticed a shift. I fall asleep faster on the nights when I put my phone away before bed. I start my day calmer and more relaxed when I'm not immediately pulled in by notifications. My mood feels lighter when I take time to admire my surroundings.

These findings are not a coincidence. Research from around the world (see studies linked below) has shown that practicing the habits above can balance out feelings of stress or anxiety, improve sleep quality, and even enhance your personal relationships.

Slowing down isn't about doing less, it's about being present in the things you already do.

My Challenge To You:

In the next week, try to implement just one "slow down tactic" in your life each day. It doesn't need to be extreme or complicated. Just take an intentional moment to pause, breathe, and enjoy the moment you are in.

If you want to dive further into this topic, check out the selected studies linked below.

• This study done by a team in Indiana found results suggesting a link between phone usage around one's significant other and relational and personal well-being.

• Researchers at Duke University did a review of empirical studies on the effects of mindfulness on psychological health.

• A team from Aberdeen explored the connection between an exposure to natural environments and mental health benefits (ranging from reduced stress levels to improved cognitive abilities).

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