I read somewhere that adulting is just saying,” And when things slow down…” over and over until the end. That struck me because it’s a phrase I used to say often until I realized that things never actually slow down. Instead, it’s up to us to make room for stillness in our busy lives and be intentional about slow living.
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You can’t stumble into stillness, but you can slow down with these 10 tips:
1. Read a paper book
Reading helps you slow down by disconnecting from distractions and immersing yourself in the words on the page. The blue light from your tablet, smartphones, TVs and laptops can interfere with your body’s natural production of the sleep hormone melatonin and can disrupt your circadian rhythm, making it more difficult to relax your mind and body for sleep – that’s why a paper book beats a tablet any day.
2. Time chunk your work day
Up to 80% of desk workers suffer from something called “continuous partial attention.” We’ll scan our emails, write something down, check our social media, respond to a text and do it all over again without ever focusing on a single task. This ping-pong often goes on for an entire day. It’s in this state of perpetual distraction that our breathing becomes shallow and erratic. Sometimes we won’t even breathe at all for several seconds to a full minute. Researchers have started calling this “email apnea” and have found that over time, it can contribute to the same problems as sleep apnea. Try the Pomodoro Technique to break up your work down and slow down long enough to check in with yourself.
3. Pick one number one
Everything on your list can’t be your top priority; you have to pick one number one each day. Ask yourself, “If I do nothing else today, what absolutely needs to get done?” Trying to pack too much into each day will leave you running around all day feeling frazzled. So, slow down and you’ll find that some things can wait, many things can be delegated and others need to be bumped up to the top of the list.
4. Stretch before bed
Stretching helps you reconnect with your mind, body and breath and make space for the question, How am I? You can’t rush a total body stretch session if you want to reap the benefits. You have to take your time and allow your muscles to settle into the stretch. I recommend stretching as sone of the final parts of your evening self-care routine – try 10 minutes before you take a shower and cozy up with a book.
5. Shop the farmer’s market
Do you have a local farmer’s market? Consider making it part of your weekly grocery run. Linger at the booths, talk to the farmers, buy produce right from the source then come home and wash, dry and package the food. My husband and I go to the market every Sunday and I spend about 30 mins washing and massaging the fresh produce when we get home. Sure, I could go buy a bag of kale from the grocery store but I much prefer to slow down and make food prep my meditation.
6. Cook at home
Meal times are meant to be an experience but for many of us, they’re an afterthought as we order take out or skip meals altogether. The act of preparing food can be a creative outlet and a source of comfort if you slow down long enough to enjoy it. Pick at least one night a week to try a new recipe, select fresh ingredients – from the farmer’s market – chop, stir, mix and marinade to make a connection with your food. Cooking at home requires patience and intentionality compared to ordering take out.
7. Wake up earlier
This one might be easier said than done and requires a consistent bedtime but trust me, it’s worth it! If you’re rushing around the moment you open your eyes and feel like there’s not enough time in the day to get everything done, try getting an earlier start to your day. When you wake up earlier – especially if you have a full house – you focus on your own needs first. Use these earlier hours to get in a workout, make a healthy breakfast, tidy up the house, and make a list of the day’s priorities. You’ll have accomplished so much as the sun comes up!
8. Say no and delegate
Saying no as a complete sentence and learning to delegate are two must dos for slower living. If your schedule is jammed packed from the minute you open your eyes and you’re spending most of your day checking off things on the list for others, take inventory of how you’re spending your time and focus on ways you can cut back. And remember that done is better than perfect when you’re asking for help – the goal is to get things done in ways that don’t spread you thin. Practice letting other capable loved ones step in and help you free up your mental and physical energy.
9. Make shower time an experience
Certain parts of your routine become autopilot activities when you do them the same ways every single day. To make shower time an experience, try adding essential oils in the shower, dry brushing from head to toe and take time to lather your skin with oils. If you can, take a weekly Epsom bath and soak as long as you can. Create a spa experience right in your own bathroom.
10. Stop and smell the roses
I used to get annoyed when my dog stopped to sniff every blade of grass until I realized that…maybe that’s the whole point of our daily walk. Maybe stop and smell the roses isn’t just a catchy phrase but a helpful piece of advice to get us all to slow down. Our fur babies can teach us so much about being in the moment. And if you don’t have a furry walking buddy, try tapping into all of your five senses on your next walk.
I recommend starting with the tips that are the most accessible for you. Already have an evening routine? Add reading to it to make it even more relaxing. Love your sacred shower time? Try adding essential oils and linger in the shower. Do you walk your dog everyday? Next time let your pup lead and leave your headphones at home. These small changes make a big difference in helping you unlearn urgency and slow down in a busy world.
Take care, tune in.
I’ve created a guide of 75 little ways to help you practice self-care. Slow down with this guide.