How to Slow Your Life Down When You Feel Like You Have to Run: A How-To Guide for Introverts
“For Fast-Acting Relief,
Try Slowing Down.”
– Lily Tomlin
We live in a non-stop, 24/7 world. We are faced constantly with internal and external drivers to be "on" all the time.
For us mortals, it's unsustainable.
Slowing down has nothing to do with your value or ambition. It's not lazy.
Instead, it's the smart move to live a sustainable, fulfilling life. It's the difference between creating the space to be proactive and constantly feeling reactive. That extra space can lead to increased focus, clearer thinking, and improved productivity and creativity.
Let's pause the rat race and explore how and why to slow your life down when you feel like you have to run.
Why The Fast Lane Only Seems Fun
It may feel fun to brag about your multitasking skills, how little sleep you need to function, and how many cups of coffee are propping you up, but being in a perpetual state of high alert isn't in your best interest.
Stress triggers your nervous system's fight-or-flight response. While this reflex is much needed in the short term when you must act quickly in an emergency, it was never meant to be your status quo. It contributes to cocktails of stress hormones that produce anxiety and worry on the one hand and fatigue and overwhelm on the other. It's a setup for the emotional, physical, and mental exhaustion that signals burnout.
Not only does this not help us be more productive, it takes its toll on our mental and physical well-being. Chronic stress negatively affects cognition and our immune, cardiovascular, and gastrointestinal systems, to name a few.
The fast lane might be fun for a while, but the tolls are high. It's time to consider a lane switch.
Slow Down, Please
Consider me that road worker in the neon yellow vest, arm extended, hand facing down, signaling you to pump the breaks.
Again, slowing down doesn't mean you're weak, lazy, or unmotivated.
Instead, consider the benefits of increased focus and clearer thinking, which paradoxically lead to improved productivity and creativity.
So, how do you do it? Knowing what helps you feel refreshed and rejuvenated is a critical aspect of well-being.
Instead of a rigid prescription, I'm offering you a choose-your-own-adventure toolkit. Each tool is designed to cater to your unique needs and preferences. So, pick and choose as you see fit, and remember, it's all about finding what works best for you.
A "Walk, Don't Run" Toolkit for Introverts
We're all unique individuals with distinct needs. I'll never suggest a one-size-fits-all approach. Instead, here's a list of slow-starters to inspire you.
Be a Single-Tasker: Flip the "ideal" of multitasking. Instead, try focusing on one task at a time. Remove the distractions, turn off the notifications. Set a timer. Dedicate yourself to a single project or activity. Pay attention to what happens when you let your brain settle in and use all of its processing power to accomplish a singular goal.
Get Started With A Slow Morning Ritual: Create a yummy ritual to start your day in a calm and relaxed way. It may be as simple as performing five minutes of intentional, paced breathing before you get out of bed or as elaborate as exercise, journaling, and whipping up a freshly made smoothie before jumping in the shower.
Take Micro-Pauses: Small breaks during the day can act as speed bumps when the pace of life feels frenetic. Just 5-10 minutes can be enough to turn off your brain, move your body, and leave you feeling refreshed and ready to get back to the task at hand.
Enjoy Digital Sunsets: Establish a time when you set aside all electronics and go analog. Make a nightly routine of indulging in relaxing activities that tell your brain it's time to wind down. Depending on the time of year, you can take cues from the environment and even consider going to sleep with the sun.
Get Happy with a Hobby Hour: Schedule an hour every week (or more!) to immerse yourself in a hobby you enjoy. Whether it's gardening, building model airplanes, or practicing your juggling skills, incorporating creativity and play into your life has a multitude of benefits.
Fill Up Your Gratitude Jar (or Journal): Make a daily habit of writing down what you're grateful for. You can do this on small slips of paper and fill up your gratitude jar or keep track of it in a journal. The point is to create evidence that you can go back to and relish when things feel too fast and stressful.
Savor a Mindful Meal: Try eating as a singular activity. Don't play on your phone, read, or watch TV. Avoid distractions. Really slow down your chewing and appreciate the taste, texture, and smell of your food. This one's not only great for creating calm in the moment, but it's also good for your digestion!
Be "Sense-ible": Use all of your senses to explore the world around you. Intensely tune into what you can see, hear, feel, taste, and smell in the moment. If you know me, you know this is one of my favorites! Observing your environment through all your senses helps ground you in the present, and over time, you can learn what aspects contribute to your "feel-good" state.
Nurture Your Nature Connection: Studies show just 120 minutes of nature exposure per week (in any increments you like) positively impacts your health and well-being. Mother Nature invites you to slow down and appreciate the journey.
Perfect Your Skills of Imperfection: Let go of the pressure to be all and do all perfectly. Practice releasing tasks that are more about being busy and less about efficacy. The house doesn't always have to be showroom-ready, and your charts are just as effective with an occasional typo. Fewer tasks and demands on yourself equate to more time to slow down and breathe.
Breathe Better: When you're stressed and under the gun, your sympathetic nervous system turns on its fight-or-flight response. Simple breathing techniques can slow things down again. My favorite is the extended exhale. Breathe in for a count of four and then exhale for a count of eight. Repeat. Adjust the inhale: exhale ratio as necessary. With practice, you can slow things down any time, anywhere.
I hope you've found some powerful tools here that pique your interest. I definitely don't suggest trying everything at once. Having a few go-to techniques can make a world of difference when you want to slow your life down a bit and use your energy more sustainably.
Even the world's most powerful servers sometimes require downtime for maintenance, which is why there are so many redundancies in the system.
Recognize that you are one person. Your mind and body can't function at 100% all of the time. Having intentional strategies for slowing the pace are necessary to optimize your health and well-being.
When you're feeling rushed and overwhelmed, remember to give yourself time to deliberately take your time, even if it's just for ten minutes.
You're worth it.
Want to learn more about how being with nature can support your burnout recovery?
Create calm in the middle of your busy day with my free Mindful Minutes Toolkit.
You can access it for free here.
Ready for 1:1 support from someone who understands your introverted nature?
Learn more about working with me here.
Charity is a physician burnout coach helping introverts in healthcare escape feelings of apathy, irritability, and resentment brought on by the increasing demands and decreasing rewards of medicine.
She uses her 20 years of experience in clinical medicine combined with coaching to help introverts discover ways to be diligent, thoughtful clinicians while prioritizing their needs and protecting their energy. She wants you to know you don’t have to feel guilty for wanting a thriving life inside and outside of medicine.