How to Slow Down: 10 Different Ways to Slow Down

Within the framework of your mental and physical well-being, slowing down might refer to increasing opportunities for relaxation while also decreasing tasks or situations that could potentially lead to stress. For many people, this can look like freeing up their schedules for mindfulness activities; quality time with friends and loved ones; and other practices that will have a nurturing effect. Slowing down usually means de-emphasizing activities that you find strenuous or tedious.

Slowing down and living in the present moment—also called practicing mindfulness—can have positive effects that range from lowered blood pressure to a decrease in anxious feelings. Here are several ways you can make a conscious effort to slow down:

1. 1. Do a puzzle. Crosswords, puzzle games, or even “word of the day” challenges can take your mind off the fast pace of life happening around you. They can force you to slow down and focus on the task in front of you.
2. 2. Establish a morning routine. Practicing a morning routine can be one way to simplify your life and introduce a comforting consistency to your days and weeks. How you spend your morning is up to you: Try walking, meditating, journaling, or even picking out your clothing the night before so that it’s one less decision you have to make in the morning.
3. 3. Make a to-do list. Maybe you feel anxious because you have too much to do. Try making a to-do list or use an Eisenhower matrix to visually represent exactly what’s on your plate. This form of time management can help you determine what’s important and what’s not so you can better plan the rest of your day.
4. 4. Pay attention. Take a moment to focus on the present moment—the here and now—to practice slowness at points throughout your day. Concentrate on taking in your surroundings. This can create the effect of slowing down time and can encourage you to calm down.
5. 5. Play a podcast. There are numerous podcasts that focus on supporting mental health and introducing small changes into your life to help you slow down. Listening to a podcast on other topics you enjoy can also help you relax.
6. 6. Put down your cell phone. For some people, their cell phone can be a major source of stress, owing to its constant notifications and reminders. Practice time away from your device and its distractions. Similarly, try spending less time with your email inbox, especially if it’s something you access often via your smartphone. Small things like turning on an auto-away message or unsubscribing from unwanted newsletters can do a lot for your mental well-being.
   
7. 7. Practice gratitude. Try reflecting on past actions or your actions in the present moment and feeling grateful for their positive outcomes. Methods for practicing gratitude can include keeping a gratitude journal, maintaining a meditation practice, using a gratitude jar (writing down positive moments on slips of paper you add to a jar), or even taking a deep breath several times throughout the day.
8. 8. Read. Focusing on reading material can engage your mind and relax your body. Starting a new book can be a good way for you to check out from the world around you for a period of time.
9. 9. Set boundaries. If you have co-workers who send you emails late into the evening or on weekends, it can be detrimental to your work-life balance and cause stress. Set boundaries by communicating when you are and are not available by email, and then stick to your schedule. Spending time with your loved ones and engaging in other activities that are important to you are necessary for your peace of mind.
10. 10. Stop multitasking. Study after study shows that multitasking can be counterproductive and mentally taxing. As an alternative, practice focusing on just one task at a time. You might find that even though you feel like you are making slow progress, you are actually completing tasks more efficiently and with a higher quality of attentiveness.

Find something comfortable to sit or lie on, grab a MasterClass Annual Membership, and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself.