How to slow down in a fast paced life

Do you wake up exhausted despite a full night's sleep? Find yourself constantly chasing deadlines while life's beautiful moments slip through your fingers? You're not alone in this whirlwind of modern existence.

The Self Health Podcast tackles this universal struggle head-on and offers a  practical roadmap for incorporating slowness into your daily routine without upending your entire life. 

From creating mindful mornings and embracing single-tasking to implementing strategic digital detoxes and setting healthier boundaries, these actionable strategies can transform how you experience each day. 

Ready to stop confusing movement with progress? Share in the comments how you plan to slow down this week, and remember – slowing down isn't losing time, it's gaining life. 

Like, follow, and share this episode for more insights on living with greater intention and presence in our fast-paced world.

Chapters

• 0:00 The Cost of Living Too Fast
• 2:32 Research-Backed Benefits of Slowing Down
• 4:06 Signs You're Moving Too Fast
• 5:28 Practical Strategies for Slowing Down
• 8:16 Overcoming Guilt and Starting Small
• 9:44 Final Thoughts and Call to Action

Transcript

SPEAKER_00: 0:00

Have you ever felt like life is moving too fast? Like you're constantly chasing deadlines, notifications, and an endless to-do list. But somehow, the moments that truly matter are slipping through your fingers in just the blink of an eye. If you're nodding here, you're not alone. Life has become a blur of activity and disruptions, and slowing down can feel almost impossible. But slowing down is not just a luxury, it's essential. It's the secret to reclaiming your peace, your focus, and your joy. Today, on this episode of the Self Health Podcast, we are going to explore exactly how to slow down in a fast-paced life. I'll share stories, researches, personal examples, and practical strategies that you can use starting today. By the end of this episode, you'll understand why slowing down is powerful and truly a gift and how you can do it without feeling guilty. So, first, let's talk about what moving too fast actually costs us, right? A few years ago, I was juggling work, family, personal goals. I woke up every single day feeling exhausted. Like good seven hours of sleep also wasn't cutting it for me. I felt exhausted, anxious, and like I was running on a treadmill, I could never step off. A friend of mine nicely explained the situation. You're always at the conveyor belt, always moving, always from one thing to the next, from one luggage pack to the other. I thought I was being productive, but in reality, I was just being busy, constantly busy. And I heard a quote which says, you can be running all the time, but still not reach anywhere. And do not confuse movement with progress. Now, all of that taking into account, something within me fundamentally shifted, just changed one day. Research shows that this isn't just my experience, not shocking though. According to American Psychological Association, chronic busyness and multitasking increases stress, reduces cognitive performance, and even accelerates aging. Neuroscientist David Eagleman explains that our brains are overwhelmed when we process too much information, which makes it difficult to form lasting memories or truly enjoy life. When we move too fast, we risk losing the very moments we're trying to live for. Aren't we? A famous quote says, Nature does not hurry, yet everything is accomplished. And yet, we race through life, thinking speed equals success. What a fallacy. I remember rushing through my morning routine, skipping breakfast, and staring at my phone as my sunplay nearby. I was physically present but mentally absent. That is the cost of speed. It robs us of connection, joy, clarity in the moment. Think about it. Slowing down isn't about doing nothing. It's about living your life intentionally. It's about reclaiming control over your mind, your body, and your time. Studies on mindfulness show that the intentional slowdown reduces cortisol, the stress hormone, and increases overall life satisfaction. Study printed in the Journal of Positive Psychology found that people who slowed their pace reported higher levels of gratitude, joy, and creative thinking. For me, slowing down means taking 10 minutes every morning to journal and just sit down. Just 10 minutes, it was small, but it transformed my entire day. I could start my morning feeling grounded, calm, and present. For you, it could be something else. Just starting your day with a prayer, or just feeling thankful, or just cuddling your partner or your children or your dog. Right? Or just taking and soaking in that beautiful sunlight or cozy weather outside, or just sipping in your warm cup of tea, coffee, or hot chocolate and just feeling comforted by it. All of that is profound. Think of life as a river. If you race along the surface, you might reach your destination faster, no doubt about it. But you miss the reflections. You miss the fish. You miss the beauty beneath the water. Slowing down allows you to see, feel, and truly experience this beautiful journey. Mark Black once said, Sometimes the most productive thing you can do is relax. And that's exactly what sewing. And that's exactly what slowing down does. It gives your mind space to breathe and your soul space to thrive. How do you know if you're moving too fast? Here are some signs. Constant fatigue, number one on the list. Feeling exhausted even after a full night's sleep. I used to wake up drained before the day even started. And that was very disturbing to me. I mean, I just had a good night's sleep. Why the hell am I tired? Why am I not not excited and full of energy when I just jump out of the bed? I mean, uh understandably, so not every day can be the same. But not most days you have to feel like that. Number two, inability to focus. Jumping from one task to another without completing anything kind of triggers OCD and jumping, it kind of overall reduces your efficiency, clutters your mind. Number three, physical symptoms, headaches, tense shoulders, stomach discomfort, your body screaming for a pause. Death is me missing meaningful moments, forgetting conversations, milestones, or simply the beauty around you in big and small things. I remember being at my nephew's birthday party, but still being very distracted by emails and notifications. I barely remember the day. I just remember that I was this busy. And why was I being so stupid? Number 5. Emotional numbness. Feeling disconnected from your own emotions or to the people around you. All of this is the cost of not being present and in the moment. If any of this resonates with you, it's a clear sign that slowing down isn't optional, it's necessary. Now let's talk about. Now we know the problem. Right? Now let's talk about what we can actually do to slow down in a fast-paced world. Here are some strategies that I think might help. Mindful mornings. Start your day with 5 to 15 minutes of quiet reflection, journaling, meditation, prayer. This small practice sets the tone for the day. For me, this means sitting with a cup of tea, writing down my intentions and plans for the day, taking deep breaths before checking in my phone. Before checking. Research shows that mindful mornings improve focus, reduce stress, and increase productivity. Number two on this list. Single tasking instead of multitasking. You know how when you do one thing with all your focus and energy, you actually and end up doing it faster without looking at how quickly the time or the clock is ticking away. Do that. Focus on one task at a time. I used to cope while answering emails, thinking I was being efficient. But I was I realized I was doing both poorly. Now I dedicated time full time exclusively to each activity. And I feel far more present and effective. Digital detox. Limit notifications of social media, constant digital engagement, and your need to be present and online. According to Harvard Business Review HPR, frequent notifications reduce productivity and increase stress. Now I'm like so used to the idea of not looking at my phone all the time. If an important call needs to reach you, it will come. Do not worry. And it's amazing how much more calmer and focused I feel. Number four on this list is nature and movement. Walking, hiking, jogging, or just simply sitting outside forces you to slow down and just come out of your own world, come out of it, come out of your own little brain. Ralph Valdo Emerson said, Adopt the pace of nature. Her secret is patience. Nature reminds us that there's a rhythm to life, and it's very okay to follow it. Number five, saying no and setting boundaries. You cannot do everything. Choosing fewer things allows you to engage deeply. I once said no to a high pressure project that didn't align with my priorities. It was very scary, I was fearful, but very free. Slowing down often starts with protecting your time and your energy. End your day with reflection. Ask yourself, what went well? What did I notice? What am I grateful for? Gratitude. Journaling improves sleep, reduces stress, and increases life satisfaction. So slowing down doesn't just feel good, it changes lives. A friend of mine quit her high-pressure corporate job to focus on art and mindfulness. Her creativity skyrocketed, and she found real joy while doing a work which was deep and meaningful to her. Look at historical figures like Leonardo Da Vinci. He took years to perfect his masterpieces. He observed, reflected, and moved slowly. And yet achieved what level of brilliance. Personally, after committing to slow mornings and mindful evenings, I noticed I remember moments with my son who I had previously missed at the moment and became more productive, not less. Slowing down allows you to fully inhabit your life and unlock your creativity. Slowing down isn't always easy. The world will push you too hard. You may feel guilty, or you may also feel behind. And I have had this feeling for so long until one day it wasn't the case anymore. Do not take guilt. You may feel guilty at first for taking our time for yourself. You may have this fear of falling behind. Social media notifications and the work pressure, they are all designed to make you feel that way. It can make you feel like slowing down is impossible. But please start small. 10 minutes of mindful breathing, an intention to do it just right. A short walk, turning your phone off, or not being constantly on your phone counts. Now gradually these moments accumulate and they change how you lead your everyday life and how do you set your intentions. Slow is the new smart, and over time these small actions will change your life. Slowing down, as we talked, is not about doing less. Even though it's often considered or is often even though it's often considered, it's about being more. It's about being more present, being more mindful, and being more alive, and being more in the moment. And we all know we all need that. Life will always move fast, but you can choose your rhythm. You can choose to notice the sunrise, the sunset, savour every sip of your coffee, or hear your loved ones' laughter without destruction. So today I invite you to take one small step. Just one. Pick one strategy, mindful morning, or digital detox, or simply say no and try it this way. See how it makes you feel. See how it feels to live a slower life. If you want to dive even deeper into self-help strategies, join me on the self-help podcast. This is the space where we explore stories, research, and actionable insights to live intentionally. And if you enjoyed this episode today, like, follow, and on more stories, strategies and tips to live more intentionally. Share in the comments how you're going to slow down this week or over the weekend, and I'd love to hear you too. And remember, slowing down isn't losing time, it's gaining life. Thank you, and until next time, bye bye.