There was no alarm ringing and no rush that particular morning. No frantic texts. No looming list of things to accomplish. I lay in bed for an extra couple minutes, listening to silence and distant noises from outside. Sunlight poured in through the blinds, creating strips of light, and I realized just how often I overlook pausing to appreciate something so insignificant.
For most of my life, I kept lists and deadlines. Always thinking of something that needed to be done and squeezing productivity into every moment I could. Days seemed to blend together while I lived life in fast-forward. But that morning was different. I allowed myself the rare gift of time — not only physically but mentally. My body and mind slowed to inhale and exhale together again.
Fast living has become so normalized you may not even realize how quick-paced your life is. Productivity is praised, so we feel pressure to squeeze as much into our days as possible. We eat fast. We talk fast. We scroll fast. We sleep fast. But nothing about life comes with the speed of light attached to it. Moving so fast prevents us from feeling moments unfold. We’re less likely to live in the present when our minds are busy rushing to the next place to be.
9 Ways To Give Yourself a Slow Day
1. Wake Up Slow
Mornings set the tone for your entire day. If you wake up rushed, you’ll feel anxious for the next few hours.
To start your slow day, take your time when you wake up. This doesn’t mean you should wake up earlier. Rather, don’t jump out of bed the second your alarm goes off. Resist checking your phone. Instead, stretch, sit with your coffee or tea, or simply breathe. Avoid early appointments or meetings on your designated slow days so your body can wake up gradually.
Read: 10 Guidelines for Creating Better Sleeping Habits
2. Keep Your Day Empty
The easiest way to overwhelm yourself is by filling your schedule. Once your day feels booked, your mind will constantly drift to the next thing you “need” to do.
When planning your slow day, only choose one or two things to do. Slow doesn’t mean you’re being lazy — you’re allowing yourself space to be present. An open schedule allows for meaningful moments to happen naturally, like taking a leisurely walk or reading a book with no specific endpoints.
3. Move Slow
The world has trained us to think faster is better. But when you slow down your body, you change your relationship with the world around you. Next time you cook a meal, fold laundry, or eat breakfast, take your time. Notice the smell, sound, and textures you encounter along the way.
Harvard Health published a study proving that slowing down your daily tasks can lessen stress and benefit your mental health. Try slowing your walking speed by half and notice the difference in your senses, as discussed by Harvard Health.
Read also: 5 Slow Intentional Living Aesthetic
4. Take a Minute of Silence
Your slow day will probably never be filled with silence, but you can create at least a minute of it. Take a second to appreciate your quiet coffee before the coworkers arrive. Or enjoy your morning sip of tea in silence before the hustle and bustle of kids and pets wake up.
Psychology.com says silence can help your brain relax from overstimulation and focus on one thing. Long-term exposure to quiet can increase your attention levels and decrease stress, according to the American Psychological Association.
5. Relax Outside
Mother nature has a funny way of slowing us all down. Whether you’re sitting in a park, on your balcony, or on a walk by the river — fresh air and natural light can do wonders.
Studies from the University of Michigan show that spending 20 minutes outside can decrease cortisol levels (a stress hormone) and increase happiness. You don’t have to hike a mountain to enjoy greenery. Step outside where you can see the sky and feel a breeze, as explored by the University of Michigan.
6. Try Single-Tasking
There’s a reason our days feel too short — we’re always doing something else. We drink our coffee while checking emails. Watch our favorite TV shows while texting on our phones.
Take your slow day to really be present with the task at hand. Eat breakfast without looking at your phone. Really listen when someone speaks to you. Focused attention can help you feel like you have more time and slow your day down.
7. Create Small Pauses
Rather than going, go, go from one task to the next, create little pauses in between. Sit for a minute after completing a task. Take three deep breaths before starting your next task.
When you leave white spaces in your schedule, you’ll feel less rushed and more empowered. Life doesn’t need to be scheduled by the minute. Allow yourself time to process before rushing to the next thing.
8. Unplug From Technology
Our phones buzz notifications all day long and Instagram feeds never end. Even on a day you don’t have anything urgent to do, you’re still mentally plugged into a fast-paced world.
Declutter your mind by limiting your screen time or designating offline hours on your slow day. You may feel unnatural at first, but your mind will begin to slow down your breathing and thoughts.
9. Slowly End Your Day
Just as you should wake slowly, try ending your day the same way. Avoid going out to dinner and continuing your day with more screens. Instead, unwind with a book, journal about your slow day, or listen to relaxing music.
Ending your day with less stimulation will help you fall asleep easier and prevent midnight wake-ups.
Final Thoughts
Society will continue to pressure you to do more, be more, and go faster. But you don’t have to buy into the fast-paced world. Life isn’t about what’s coming next, it’s about what you’re doing now, too. When you slow down, you’ll feel like you’re actually living your life instead of just remembering it.
You don’t have to quit your nine-to-five or live in the middle of nowhere to slow down your life. You just need to decide how you’re spending your time. Life will go by whether you blink or not, so try taking one slow day a week. I promise it will change your perspective on the rest of your 6 speeding ones. Plus, you’ll never want to go back to living life quickly again.
Frequently Asked Questions
Do I have to wake up earlier to have a slow day?
No. This doesn’t mean you should wake up earlier. It means you don’t jump out of bed the second your alarm goes off, and you let your body wake up gradually.
Does a slow day mean I’m being lazy?
No. Slow doesn’t mean you’re being lazy — you’re allowing yourself space to be present.
What if my day can’t be completely empty?
When planning your slow day, only choose one or two things to do. Keeping your schedule lighter helps your mind stop drifting to the next thing you “need” to do.
How can I slow down if my mind keeps rushing ahead?
Create small pauses in between tasks, take three deep breaths before starting something new, and unplug from technology for part of the day.
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