Slow Down, Wait a Minute

The Power of Slowing Down

By Alyssa Richards

There’s really only one way to get through 2020… → Positive Psychology ← am I right? No, really—at this point, this might be our only hope. Thankfully, there’s been a “slow down” revolution pending for years now. You may have just noticed it since the virus hit, but the topic has been exhausted in publications for decades (see resources at the end). If anything, the pandemic was just the thing that the “slow down” activists were praying for. The art of slowing down is really just an easy way to practice mindfulness: intentionally living in present awareness. So to me, it’s been a gateway to begin positive psychology practice. It’s enhanced my focus, performance, patience, and love of the present moment.

Canva - Photo of Man Sitting in Middle of Road.jpg

Focus

Take a break with me, for a second. First, breathe. Imagine yourself inside a rocket ship quickly leaving earth. Feel what it’s like peeling out of earth's atmosphere as you lift away from gravity. Look back at the earth. Feel the stillness. Separateness. Your mind is clear and focused…. *cue music from Interstellar * …. What if you could actually visit this calm any time you wanted it? How would that affect your routine? Almost like a virtual reality—it is possible. It’s mindfulness, folks. Here’s three tricks you can start right now to help you access this state of mind and be there for as long as you want. The first trick, eliminate distractions; second, take breaks; and third, do one thing at a time.

No matter what you classify as a “distraction,” we’ve got a lot of stimuli coming into our consciousness every day. Family demands, news networks, work, education, church, entertainment, exercise, meal planning, house projects, music, podcasts, etc., all pulling at our attention. Chris Bailey’s research on distraction alerts us to our constant crave of daily activities as a real stimulant to our brain—a hit of dopamine, that feel-good neurotransmitter that controls way more than you think. If we approach this like an addiction, then deprivation would be an example of down-time and rest (see Practice 1). Bailey found that taking breaks gives your brain permission to wander. Wandering precludes creativity, clarity and focus. So why don’t we take more breaks? We’ve become so addicted to distraction that we’re stuck in this “doing disease,” obsessed with to-do lists, deadlines, and feeling busy. (Find out more in Bec Hienrich’s research). We mistake resting for slacking, and slowing down for stopping. Those that choose to invest time to disconnect and wind down are enjoying an increased return of focus and efficiency.

Practice 1: To eliminate distractions, try budgeting screen time. Give yourself only 30 minutes to 1 hour a day to look at social media or your favorite applications on your device. This will encourage down time that opens up creativity, productivity, and efficiency. When Chris Bailey came up with this exercise—though challenging it was to start—he found a life that was more enriching with his brain at its heightened peak of awareness. 

Next tip: stop multitasking. I’ve always thought multitasking was a skill to improve efficiency. It wasn’t until I practiced doing one thing at a time, with more intention (see Practice 2), that I found the trick to efficiency wasn’t pace, but focus. Carl Honore, an expert in slowness research, expounds that slow living is not a literal expectation of being slow all the time—that would be absurd. It is instead about living at the correct speed, enough to create something. It invites a space between the moment and our ability to see the moment.

kimi werner.jpg

Take Kimi Werner as an example. As a former professional spearfisher, Werner was about to take a free dive for research when she noticed a massive great white shark gliding right next to her. With experience, she was able to respond with slowness, helping her think clear enough to know what to do. Instead of responding in panic, she slowly swam towards the shark, watching in amazement as it began backing away. Often slowing down helps us realize the best thing to do is often our last instinct.  

Practice 2: Try picking a mundane task that requires patience (e.g. doing the dishes, making your bed, walking up the stairs, writing tedious reports). As you typically perform them on autopilot, start paying attention to your movements. In awe, you will realize how underappreciated and unnoticed our bodies are. Then, continue the task with direct intention and slow accuracy. Witness the mind-body line of communication. First, thoughts begin to slow down, which affects processing of emotions and feelings, which then opens up your mind to enjoy sharp clarity. This has put my life into prospective, aligned my priorities, and has invited fresh ways of thinking. 

Savoring the time you have 

As you slow down, you’re forced to befriend one thing: the concept of time. I used to look at the clock or calendar and feel sick, like I was always behind. One day while practicing slowness, I found that there is no such thing as wasting time—there is only using it. And because time will always be available in equal increments, we don’t have to frantically hope to finish our tasks before time catches us. Let it catch you. We can respond with gratitude and patience. 

Patience is tough right? Seems like the only time we intentionally practice patience is when our life is in any sort of delay (out of a job, in a long line, traffic). I think it’s because we try to use the least amount of time to complete anything: cutting corners, driving fast, eating fast, working fast, always trying to cheat the system. Have you ever tried leaning into a long passage of text, reading every word in the moments that you just feel like skimming? Walking slowly to a destination thinking about your steps? How about listening intently when a friend talks to you? Instead of scampering along through life, try experiencing it. Efficiency is only reached as we accept the process of time, and embracing every moment with enthusiasm.

Canva - Piled Stones By the Sea.jpg

And in those moments of delay, there is a gift waiting for you—a sensory experience to be savored. Respond to these moments with gratitude! Find and seek for these gifts everywhere, even creating “delays” in your life so that you won’t get swallowed into distractions. Okay, now buckle up—here comes the testimony. Y’all, as I have intentionally turned to thank the universe for all the substance around me, I have witnessed my stress and anxiety dissipate. Even applying one of the resources listed below can launch you into a state of calm. Not too fast though—nice and slow.

Day to Day practices

  • Savor a meal by eating slowly

  • Pause, and breathe slowly 

  • Set aside one hour in your day for slowness

  • Do one thing at a time - and think about what you’re doing 

  • Notice the clock

  • Allow yourself time to make decisions 

  • 5 min of meditation at morning and 5 min at night

  • Practice yoga and stretching

Favorite affirmations

  • Work will always be there when I’m ready.

  • I enjoy/embrace/accept the process of time.

  • I find peace in this moment.

  • This moment is a gift for me to savor.

  • My body and brain require  maintenance and love. 

  • I appreciate what my body has done for me today.

  • My life is a gift that I enjoy.

  • I agree with the movement of time.

Canva - Person Sitting on Stone Bench.jpg

More of my favorite resources: