The Need to Slow Down
In our fast-paced, always-on world, the art of slow living seems almost revolutionary. It's a gentle rebellion against the rush and hustle that fills so many of our days.
As we find ourselves constantly plugged in—
swiping through updates,
juggling appointments,
and racing through neverending to-do lists
—it’s no wonder that stress and overwhelm have become familiar companions for many of us.
But what if we could press pause? What if we could create a little more space for simply being rather than always doing?
This is where slow living comes into play. It emphasizes a calmer approach to daily routines and a more mindful engagement with our environment.
In this essay, we'll dive into how our modern lifestyles lead to overstimulation and overcommitment and how these elements fuel our feelings of stress and anxiety.
More importantly, I’ll share how embracing slow living principles can reduce these pressures and enhance our overall well-being.
Let’s explore together how turning off our screens and setting healthy boundaries might just be the reset button we need.
Understanding Our Stress
In today's world, stress isn't just an occasional disturbance; it's a near-constant background noise.
For many of us, the buzz of a phone or the ping of a notification has become the soundtrack of our daily lives. And this ever-present hum of activity can make it extremely difficult to find moments of peace and clarity.
Overstimulation or sensory overload is a key player in our modern landscape. Our days are saturated with digital interactions, endless streams of media with algorithms feeding us what we “want,” and a relentless flood of information.
Each notification not only diverts our attention but also demands a piece of our energy, leaving us feeling drained and scattered.
Furthermore, the physical spaces around us often mirror this chaos—cluttered, busy, and perpetually bustling.
This environmental and digital noise can make it hard to focus, reflect, or even relax, steadily feeding into the cycle of stress.
And then overcommitment compounds this issue. There's a pervasive belief in our culture that busy equals productive, and productive equals worthwhile.
This pushes us to pack our schedules tight, say yes when we long to say no, and stretch ourselves thin across various commitments. The pressure to perform and excel is overwhelming, whether it's work, social engagements, or community obligations.
By stepping back to examine these patterns—how we interact with technology, manage our environments, and commit our time—we can start to identify the sources of our stress and begin to consider what might be done to ease this burden.
The Impact of Digital Overload
As essential as they have become to our everyday lives, digital devices significantly contribute to our stress levels.
The constant availability of our smartphones, tablets, and computers can make us feel like we’re never truly "off." This digital overload is more than just an annoyance; it actively deteriorates our mental health and emotional well-being.
The rise of short-form videos on platforms like TikTok, Instagram Reels, and YouTube Shorts has reshaped not only how we consume content but also how we process information.
These quick clips are designed to catch the eye and hold attention for just a moment—often at the expense of our ability to engage deeply.
Research suggests1 that the prevalence of such fast-paced, low-engagement content is making it harder for us to wait patiently or focus on longer more complex tasks.
The result is a marked decrease in attention spans and increased frustration with activities requiring sustained thought.
A concept that encapsulates this challenge is "continuous partial attention."
This term describes the modern tendency to always have part of our attention diverted to something else, especially in anticipation of the next interruption or piece of incoming information.
While it might seem like an efficient way to multitask, this split-focus on complex tasks actually prevents us from engaging deeply in any single activity.
The consequence? A perpetual sense of fatigue and dissatisfaction, as we never fully engage with or complete tasks to our true potential.
Studies and expert opinions reinforce these concerns. For instance, research indicates that excessive screen time can lead to higher levels of anxiety and depression, particularly when digital interactions replace real human connections.
The American Psychological Association has highlighted how heavy use of technology can impact mood, particularly noting that high users often feel more anxious during tech-free periods, suggesting a dependency that might exacerbate stress when they are unable to check their devices.
By understanding these dynamics, we can start to take deliberate steps to manage our digital consumption and reclaim our mental space and energy.
Embracing Slow Living
Slow living doesn’t just mean reducing the pace at which we do things; it’s about cultivating awareness, intentionality, and a deep appreciation for the present moment.
In practical terms, slow living encourages us to pause, reflect, and make conscious choices rather than reacting impulsively to life's demands.
By simplifying our lifestyles and reducing physical and mental clutter, we open up more space for the things that truly matter.
Benefits of Slow Living
The shift towards slow living offers profound benefits.
Firstly, it fosters increased mindfulness, helping us become more aware of our thoughts, feelings, and environment, which can lead to a deeper sense of contentment and emotional stability.
Health-wise, slow living can decrease stress levels significantly, leading to better overall health, including reduced risk of heart disease and improved immune function.
Furthermore, slowing down often improves our relationships. This lifestyle encourages us to spend more quality time with loved ones, listen more deeply, and connect more genuinely.
Practical Examples of Slow Living
Mindful Eating: This involves paying full attention to the experience of eating and drinking, both inside and outside the body. Mindful eating can help with digestion and maintaining a healthy weight, making you more attuned to your body’s hunger and satiety signals. We have a “no screens at the table” guideline in our home.
Meditation and Meditative Exercises: Practices like yoga, tai chi, or simple breathing exercises can anchor you in the present and help clear your mind. They are excellent tools for managing stress and anxiety. Box breathing is my go-to technique for regulating my nervous system.
Spending Time in Nature: Whether it’s a walk through a park, gardening, or a weekend hike, being in nature is a cornerstone of slow living. Exposure to fresh air and natural scenery reduces stress, calms the mind, and boosts mood. I find that my daily walks and weekly hikes have really helped me clear my mind.
Journaling: Taking time each day to write down your thoughts can help you process emotions and reflect on what truly matters. It’s a great way to slow down mentally and check in with yourself. I like to jot down my thoughts in bullet points in my little pocket-sized Field Notes (nothing elaborate or fancy going on here!)
Crafting and DIY Projects: Engaging in slow, hands-on activities like knitting, painting, or building furniture can be incredibly therapeutic and fulfilling. These activities require patience and focus, pulling you away from the rush of everyday life. My daughter and I have taken up sewing and knitting the past few months and find it rewarding (and, to be totally transparent, frustrating at times 😑.)
By incorporating these practices into our daily routines, we can all find ways to embrace the tenets of slow living. It’s about making small changes that align more closely with our values and aspirations, ultimately leading to a richer, more satisfying life.
“There is more to life than increasing its speed.”
— Gandhi
Practical Steps to Slow Down
Slowing down in a world that constantly pushes us to speed up might seem daunting, but with a few practical steps, we can significantly reduce our daily stress and enhance our quality of life.
Here are some strategies to help reduce overstimulation, prioritize commitments, and cultivate a peaceful environment.
Reducing Overstimulation
Set Limits on Screen Time: Establish specific times to avoid digital devices during the day. This could be during meals, the first hour after you wake up, or before bedtime. Using apps that track and limit your usage can also be helpful. My kids and I have been working on reducing our screen time to less than 3 hours daily.
Create Tech-Free Zones: Designate areas in your home, such as the bedroom or dining room, where electronic devices are not allowed. This helps create spaces that encourage interaction and relaxation without the constant buzz of technology.
Turn off unnecessary notifications: Minimize distractions by disabling push notifications for apps and text messages that don’t require immediate attention. This simple change can drastically reduce the number of times your phone pulls you away from the moment. Or you can go to the extreme like me and remove email from your phone. I tracked my time for one week and noticed that I checked my email over 100 times! 🤯
Curate Your Digital Intake: Be selective about what you consume online. Unsubscribe from unnecessary emails, unfollow accounts that trigger stress or envy, and prioritize truly beneficial or uplifting content. I’ve also removed social media from my phone and can only access my account through my iPad or laptop. This has been a game-changer!
Prioritizing Commitments
Learn to Say No: It’s crucial to recognize that saying no is an act of self-care. Evaluate your commitments and decide if they align with your values and goals. If they don’t, permit yourself to decline them politely. Note that this gets easier as time goes on!
Prioritize Tasks: Use tools like the Eisenhower Box to differentiate between what's urgent and what's important. This helps you focus on activities that align with your long-term objectives and personal well-being.
Delegate and Outsource: Whether at work or home, look for tasks you can delegate to others or outsource. This can free up more time to focus on what truly matters to you. I personally hate grocery shopping, so I either get my groceries delivered or pick them up after ordering them online. This has saved me SO much time and energy.
Cultivating a Peaceful Environment
Simplify Your Space: Clutter can be a significant source of stress. Take time to declutter and organize your living and workspaces, keeping only what you need and love. This creates a more tranquil environment conducive to slow living. And I’m not telling you to sell everything and become a minimalist. That is extreme. Plus, if you’re like me, you probably live with other people, and they probably won’t be happy if you get rid of all their stuff.
Incorporate Nature: Bring elements of nature into your home and workspace with plants, natural light, and materials. These can reduce stress and increase feelings of well-being.
Create Routines: Routines are powerful tools for keeping chaos at bay. By setting regular patterns for daily activities, you minimize the mental energy needed for planning and decision-making, allowing you to focus on more important tasks and engagements. These routines could be as simple as a morning walk, a nightly wind-down reading session, or weekly meal planning. Not only do they provide structure and predictability, but they also carve out intentional time for practices that nurture your well-being.
By implementing these practical steps, you can begin to reduce the pace of your life and create more room for moments that truly enrich your soul.
Each small change is a step towards a more mindful, relaxed existence that supports both your mental and physical health.
Creating and Maintaining Healthy Boundaries
Establishing and maintaining healthy boundaries is crucial in our journey toward a slower, more intentional life. These boundaries help protect our time and energy, allowing us to focus on what truly matters.
Here’s how to set these boundaries and communicate them effectively.
Guide on Establishing Boundaries
Identify Your Limits: Start by understanding your own limits. What aspects of your current lifestyle make you feel drained or stressed? Is it the endless work hours, social obligations, or perhaps too much screen time? Recognizing these areas will help you define where boundaries are needed.
Set Clear Boundaries: Once you know your limits, set clear boundaries. Decide how much time you want to dedicate to work, social activities, and digital consumption. For example, you might choose to stop checking emails after 5 p.m. or to spend only one evening each week on social outings.
Be Consistent: Consistency is key to making your boundaries respected by others. Stick to your boundaries once they are set, as this consistency helps others understand and respect your limits.
Communicating Boundaries Effectively
Use Assertive Communication: Communicate your boundaries assertively but kindly. Be clear about what you need and why it’s important to you. For example, you could explain to your family that having an hour of quiet time in the evening is crucial for your mental health. Note that this, too, gets easier with time.
Offer Alternatives: When setting boundaries with others, it can be helpful to offer alternatives. If you decline an invitation or a request, suggest another time or way you can engage. This shows that while you are protecting your boundaries, you also value the relationship.
Be Prepared for Pushback: Not everyone understands or respects your boundaries initially. Prepare to reinforce your boundaries by politely but firmly reiterating them when necessary.
My Final Thoughts
Throughout this essay, we've explored the pervasive nature of stress in our modern lives, driven largely by overstimulation from our digital worlds and the constant pressure to overcommit ourselves.
We've seen how our schedules become bloated with obligations that leave little room for the activities and people that truly matter to us. The toll on our mental and physical health is undeniable, with our peace and productivity often disrupted by the noise of an always-connected lifestyle.
However, embracing slow living is not about doing less—it's about focusing on what is truly essential and meaningful.
It's about choosing quality over quantity and allowing ourselves to breathe, enjoy, and engage deeply with our passions and loved ones.
Slow living isn't about withdrawing from the world but about enhancing our experience within it.
I encourage you to take small, manageable steps towards integrating slow living principles into your daily routine.
Start by identifying one area where you can reduce overstimulation—maybe by turning off unnecessary notifications or setting up tech-free times.
Consider your commitments: which can be scaled back to free up more time for what you love? Reflect on the boundaries you need to establish to protect your time and energy and practice communicating these to those around you.
Each small change is a step toward a more mindful, fulfilling life where you control your time instead of being controlled by it.
Let’s reclaim our days, focusing not on being productive, but on being present and peaceful. Embrace the slow, and discover how much richer life can be when you do.
See you next week! (and don’t worry, not all my posts will be this long 🙃)
Ciao,
Xuan
Slow Notes is supported through paid subscriptions. If you’re interested in accessing future reflection questions or journal prompts (like the ones featured below), be sure to upgrade your subscription. As always, thanks for supporting my work! I’m happy to have you here 💝
Thoughts for You to Ponder
As some of you may know, I was once a history teacher and AVID Coordinator. I loved asking my students questions to help them engage more deeply with their reading.
So here are some questions for you that could help you assess your current lifestyle and consider how you can change toward a slower, more intentional way of living (Do some, do all, do none. Journal, don’t journal, ponder, ignore. Just do what makes you feel good!):
Awareness of Overstimulation:
When do you feel most overwhelmed with information and notifications? What changes can you make to reduce this feeling?
How often do you take breaks from digital devices throughout the day? What might be the benefits of scheduling these breaks regularly?
Assessing Commitments:
Think about your current commitments (personal, professional, social). Which of these bring you joy, and which feel like obligations?
How often do you say "yes" to things you really want to say "no" to? What holds you back from saying "no"?
Digital Presence:
How much of your stress and anxiety comes from social media and other online interactions? What might help you reduce this stress?
What one rule could you set for yourself regarding screen time that might improve your well-being?
Practicing Slow Living:
What does slow living mean to you, and what are your biggest barriers to practicing it?
Identify one slow living practice you could start this week. How might it help you feel more connected with yourself or your environment?
Creating Boundaries:
Reflect on the last time you felt your boundaries were challenged. How did you handle it? How might you handle it differently now?
What boundaries do you need to set or reinforce to support your mental health and well-being?
Mindful Consumption:
In what ways do you think more mindful consumption (of products, media, food, etc.) could improve your life?
What’s one area of your life where you could practice more mindfulness starting today?
Long-term Changes:
Looking ahead, what are some slow living goals you would like to achieve in the next year?
How can you start making small changes today to reach those goals eventually?
Thanks for reading! I’ll see you in your inbox next week!
I often (though not always) use affiliate links and may receive a small commission if you purchase something I recommend. As always, thanks for being here and supporting my work!