practices to introduce more intention and slowness in your life

All too often I find myself rushing to get through my to-do list (which, on some days, feels endless) only to get to the end of the day and think, "Where did the day go?!" It doesn't help that we live in a world that rewards urgency and constant hustle, with busyness seen as a status symbol or evidence of success. Over time this state of urgency forces our nervous system to adapt to this pace and get stuck in a state of flight or fight (our sympathetic nervous system), because when everything feels rushed our nervous system feels under attack. Constantly rushing not only becomes the default setting, but it is costing us the actual experience of our lives; savouring and enjoy the present moment is what brings us back to ourselves.

Here are some practices I've incorporated to introduce more slowness in my daily life that might help you, too:

1. Micro‑pauses throughout the day

Taking tiny, intentional pauses can be empowering and help teach our brain to slow down. For example, take a moment to sit in your car before instantly starting it up and driving away, or take a few minutes before replying to someone through text or email.

2. Resist reaching for your phone in all the in-between moments

If you have a moment to slow down and catch your breath, you may find yourself reaching for your phone. While we may think this is a tool that helps calm us down because we are passively scrolling, it stimulates our nervous system in such a way that it contributes to feelings of hurriedness. It’s ok to let our minds wander or (gasp!) for us to be bored.

3. Sensory anchoring or check-ins

Unified Mindfulness introduces the concept of SHF (see-hear-feel). Your senses are always in the present moment and they’re the perfect antidote to rushing. Think about how you can engage your senses to help bring you back to the present moment. Feel the warmth of your mug as you hold your morning coffee, notice the softness of the blanket you’re wrapped in, listen to sounds on your next walk or from your window (birdsong engages our parasympathetic nervous system and instantly calms us down; it reminds us that we are safe)

4. Half‑speed experiments

Pick one daily activity and intentionally do it at half your usual speed. Walk behind someone that walks slower than your usual pace or practice slowing down your eating by sitting at the kitchen table instead of in front of the tv.

5. Practice saying “I have enough time”

Rushing is often a story we tell ourselves. Try replacing it with: “I can move at a steady pace”, “I don’t need to hurry”, “I have enough time for this moment.” This can also help to shift our mindset from, “How much of my to-do list can I check off today?” to “How calm can I feel while getting through my to-dos for the day?”

6. Build space or micro breaks into your schedule

If your calendar is packed, your nervous system will be in haywire. Try adding 5–10 minutes between commitments and schedule breaks like you would meetings or other work commitments, for example. Creating space to slow down and pause so you don’t feel like you’re jumping from one thing to the next.

7. Single-task

Multitasking doesn’t save you time; it costs you time – and focus! Instead of watching a movie or tv show while checking email and scrolling through social media on your phone all at the same time (which will contribute to a nervous system on high alert), try focusing on one task at a time. Your focus, mood, and energy level will thank you.

8. Body‑based grounding

Your body is the first thing to speed up when you rush. Remind yourself throughout the day to relax your jaw, drop your shoulders, and exhale longer than you inhale so that your mind follows your body’s pace.

These practices will help interrupt the momentum of rushing until slowness becomes your baseline.

~Kate

The information provided by Rooted in Wellness Canada is solely for educational and informational purposes and should not be considered a substitute for professional medical advice or treatment. If you are struggling, you are advised to consult with your physician or other medical professionals.