Photo courtesy of c0nd0r2

How to Slow Down Now (Please Read Slowly)

Wisely, and slow. They stumble that run fast. - Shakespeare

Editor’s note: This is a guest post from a man I consider the Slow Master, Christopher Richards of SlowDownNow.org, one of the inspirations for Zen Habits. Editor’s warning: Do not read this post while driving or operating heavy equipment.

In our rush-aholic world slowing down seems subversive. In the workplace we have to be “seen” to be working. Even though doing a task more slowly can often produce a result faster, many of us get caught up in unnecessary meetings and tasks. You may be suffering from too much speed. After all, you are reading this. We humans are not always-on, efficient machines that can run seven days a week, twenty-four hours a day. Burning the candle at both ends results in, well, burnout.

Humans need rests, relaxation, and recreation. We need time to think about things, to clear the mind, and to have fun. But to a person overburdened with claims on her time, fun seems only a distant remembered state of mind.

Slowing down is a way to incubate, conserve, and harvest our energy, not about relief from boredom by just watching more TV or going shopping. You may have to confront boredom at first. Sometimes things have to get worse before they get better.

Don’t slow down quickly
If you’re a rush-aholic and want to slow down, your first impulse may be to try too hard and expect instant results. Making a change takes time and isn’t always easy. Expect a period of some discomfort. Many people who retire from an active life feel themselves at a loss. Hyperactivity is often a defense against boredom, and the fear of slowing down is really a fear of confronting yourself.

Workaholism may be the only socially condoned disease. Numerous books have been written about workaholism in America. In Japan there is an expression for death by overwork: Karoshi (Kah-roe-she).

If we let it, work can take over our lives. Work is of course necessary, but the problem is taking it too far. You decide what excess is for you. Having drive is a self-actualizing positive attribute, but being driven, being compelled to work long-hours, is soul destroying.

Josef Pieper’s seminal book, Leisure: The basis of culture written in the 1940’s warns us against what he calls the “Total World of Work.” We need leisure to rest, create, relate, and think. Our culture drifts toward destruction when we worship mindless know-how.

It’s odd that we have so much material wealth in America, but so many of us are dissatisfied and unable to enjoy. When everything is about work we are far less likely to do a good job. And of course, all work and no play, makes Jill a dull girl.

Slowing down has the reward of honoring the unique you, and being present for yourself and others. And what’s more, you just may discover the joy in enjoyment. You don’t need to do it alone, that’s why getting a slow coach can help through your transition to a more balanced life.

If you choose to work long hours (maybe you are self employed) then you are in control. But if you work long hours out of fear that if you don’t you’ll be demoted or fired, then that’s a recipe for burnout.

Slowing down, even a small amount, can help you be less demanding, less impulsive, and more patient with yourself and others. If slowing down makes you more considerate of other people, you’ll be even more likable than you are now.

A thought experiment
It’s your time. It’s your life. You can think of time as an investment. So take just a few minutes to imagine now.

Try this thought experiment. If you took tomorrow off and spent it by yourself, what would your day be like? How would you feel? For this experiment you’ll do nothing of practical value. You won’t use it to get things done.

The above is only a thought experiment. Just thinking about your day, what will the early morning be like? Where will you be at mid-day? Can you describe the place you imagine yourself to be? How do you anticipate your feeling at being alone?

Now try thinking about how you would spend half a day. Remember, this is not time to achieve a goal. You can spend your half-day with other people doing anything you like. How would you feel during this time, and how would you feel afterward?

Slow hour
If the thought experiment above took only a few minutes, could you actually take an hour to slow down? What would it be like to spend an hour completely free from any pressing matter?

I asked an assembly of management consultants (a highly-scheduled group) if they schedule unstructured time. None did. But what would it be like for you to take a slow hour?

The idea behind a lunch hour was that it gave one time for rest, sustenance, and renewal. But this practice has disappeared from many workplaces. Your slow hour could be as easy as assigning importance to this precious time. Make sure you keep a date with yourself. How would you use your slow hour? Would you be tempted to fill it up with striking things off your to-do list, or would you be able to slow down? Do you have to try it and find out? Would you feel guilty about taking care of yourself?

Slow calm
More haste, less speed, or haste makes waste are a well-known sayings. When under pressure, the ability to act slowly and deliberately is a benefit. The wise carpenter measures twice and cuts once. Taking time to read the map instead of blindly heading off in what you guess might be the right direction makes sense.

Thinking and considering before acting takes a level of impulse control that’s missing when we become overly stressed. Rudyard Kipling’s poem, If, is about keeping your head when all those about you are losing theirs. Maintaining a sense of calm when others are stressed and panicking is not easy. Slow is not about being lazy.

Slow eating
How many of us have heard our mothers tell us not to gobble our food? Children eat like animals until they are civilized. We eat and run. The slow food movement started in Italy as a backlash against fast food, but that is another subject. Current wisdom has it that eating slowly can help you lose weight. Taking your time to chew your food releases the nutrients. It’s easy to overeat, but slowing down can help.

In America, we talk about being full up after a meal. Food is seen as fuel. You are more likely to eat quickly if you eat alone. You are more likely to eat quickly if you are working at the same time. When we gulp down food our stomachs don’t have a chance to digest it properly, nor signal to our brains that we are satiated.

Taking a break between courses or eating smaller portions and waiting, eating with others, and taking time to digest what you eat is a good way to practice slowing down.

Exercise slow
If you’ve ever tried to lift weights at the gym, you’ll know that doing it very slowly is far more demanding than doing it quickly. The idea of weight lifting is to build muscle. However, it’s common to see people rush through their routines counting repetitions, as if more is better. If they went more slowly, and used less weight they would get the result they are after more quickly. Ken Hutchins, founder of SuperSlow, invented a fat burning weight protocol that has weight trainers lift weights very slowly in order to get fast results.

My qiqong (Chi-Kung) practice of twelve slow and graceful repetitions of eighteen movements helps me develop a sense of calm. I’ve been doing this daily practice for many years and it’s easy, and promotes balance, and flexibility. If I want more of a workout, I simply slow down more.

When we slow down, we notice more. Noticing your breath is an easy slow exercise. That’s all, just notice how you are breathing. What could be easier?

Multi-tasking
“Multi-tasking is a moral weakness”, is of course all in fun. It’s impossible not to multi-task to some extent. Our bodies are alive with electro-chemical reactions. We are constantly breathing, thinking, and monitoring our internal and external environments. Yet we can choose to do fewer things in order to concentrate better.

When driving we can choose to drive safely, not to answer the phone, or listen to the radio, or talk to passengers. We can choose to just drive. Slowing down can teach us to notice more of what is going on around us.

Slow attention
Slowing down helps give our full-attention to what we are doing. Like full-attention Zen, slowing down can put us in the zone, or what Mihaly Csikszentmihalyi calls flow (Flow: The Psychology of Optimal Experience).

Try walking more slowly. Pause before responding to questions. Speak more slowly. Does this feel awkward? Why?

Slow down now
Personal energy, attention and time are limited. By slowing down we can use these better to our advantage. Slowing down is counter-intuitive. It’s not easy to go against the grain no matter how much sense it makes. But you don’t have to do it alone. If you want the benefits of slow and aren’t sure how you can give up your speed addiction a slow coach can help.

Christopher Richards writes SlowDownNow.org a humorous site about the slow lifestyle and blogs at www.blog.slowdownnow.org, and creativityandaction.com.

How to Slow Down Now (Please Read Slowly)

Wisely, and slow. They stumble that run fast. - Shakespeare

Editor’s note: This is a guest post from a man I consider the Slow Master, Christopher Richards of SlowDownNow.org, one of the inspirations for Zen Habits. Editor’s warning: Do not read this post while driving or operating heavy equipment.

Workaholism may be the only socially condoned disease. Numerous books have been written about workaholism in America. In Japan there is an expression for death by overwork: Karoshi (Kah-roe-she).

A thought experiment
It’s your time. It’s your life. You can think of time as an investment. So take just a few minutes to imagine now.

I asked an assembly of management consultants (a highly-scheduled group) if they schedule unstructured time. None did. But what would it be like for you to take a slow hour?

Taking a break between courses or eating smaller portions and waiting, eating with others, and taking time to digest what you eat is a good way to practice slowing down.

When we slow down, we notice more. Noticing your breath is an easy slow exercise. That’s all, just notice how you are breathing. What could be easier?

Try walking more slowly. Pause before responding to questions. Speak more slowly. Does this feel awkward? Why?

Christopher Richards writes SlowDownNow.org a humorous site about the slow lifestyle and blogs at www.blog.slowdownnow.org, and creativityandaction.com.

Posted on 31 December 2007 in Simplicity |
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Comments (24)

Aaron Says:

December 31st, 2007, 23:54 pm

Great article, thanks!
I always thinking I need to be 100% productive all the time and it is hard for me not to think the GTD-way.

Yoseph Says:

January 1st, 2008, 0:12 am

Great insight. Slowing down can reduce stress, when you used to work with deadlines. Some people says we can only be productive, if we do everything more and more (like my boss), but instead I found that single-tasking is most productive. Thanks for letting me learn it from you. Your blog’s a good inspiration for me. Keep writing, Leo, Indonesia’s reading you.
Yoseph

pavs Says:

January 1st, 2008, 0:49 am

I am still reading slowly…
Since I will probably finish reading this sometime tomorrow, thought I might slowly take some time and slowly make a comment…

Genesis Says:

January 1st, 2008, 1:08 am

Good point. I used to take the time to just sit and look at the scenery and sip tea during my lunch hour. These days, I don´t ever slow down!

Adam Kamerer - JoyChaser.com Says:

January 1st, 2008, 1:34 am

“If you choose to work long hours (maybe you are self employed) then you are in control. But if you work long hours out of fear that if you don’t you’ll be demoted or fired, then that’s a recipe for burnout.”

This was my favorite quote out of the article. I’ve really noticed this in my own life. I don’t notice pulling a 14-hour day working on my blog, because I’m in control of the hours I’m working. If I’m working long hours on something that I feel obligated to do, I get stressed out quicker.

Eugene (Editor, Varsity Blah) Says:

January 1st, 2008, 1:55 am

Brilliant! Just last week, I wrote about society’s need for speed (http://www.varsityblah.com/need-for-speed) and it received quite an angry response when it was published on News24, one of South Africa’s top news websites. I’m so glad the Zen Habits supporters feel the same way!

SpiKe Says:

January 1st, 2008, 5:43 am

Interesting read. One of things I am trying to work out is to balance off my energy, motivation, happiness etc levels (I wrote an introductory article here). Working at a high pace, trying to be 100% productive all of the time, etc is great to start with but can cause burnout, depression and lethargy a few weeks later. This has given me something to think about, you might not be getting as much done in the immediate, but in the long term you are,

JR Says:

January 1st, 2008, 5:53 am

I really enjoyed this article. Especially Slow Exercising and Slow Eating. Reminds me once again that we as a collective, in what we call the Western World, have so much to learn from other cultures such as China and the Maya.

Thanks for these refreshing words on this first day of 2008!

nXqd Says:

January 1st, 2008, 7:43 am

Yes, I need to slow down to get better results. Thanks for the article :)

Jeff B Says:

January 1st, 2008, 12:08 pm

How appropriate this post is as I watch the 119th Tournament of Roses Parade. One of those take time to smell the roses. Great post to start the new year off right.

Thanks

Christopher Says:

January 1st, 2008, 15:07 pm

Leo,

Thanks for posting my article.

Everyone,

Thanks for the comments and signing up for my stories at slowdownnow.org.

A main interest of mine is the creative process and I’m working on a book outline on the subject at the moment. I am exploring the link between slowing down and creativity. I have a recent cover story on iMediaConnection about slow and creativity which might be of interest:
http://www.imediaconnection.com/content/17764.asp

Caron Says:

January 1st, 2008, 15:40 pm

great post. thanks!

David Says:

January 1st, 2008, 18:00 pm

Great article and something I am only just now learning to do. Life goes by too fast!

Gates VP Says:

January 1st, 2008, 18:27 pm

Slow eating has some really simple science to it. You can either chew quickly and let stomach acids break down your food or you can eat slowly, chew a lot and reduce the amount of work that your stomach has to do.

To be efficient, stomach acids need a large exposed surface or they just take forever to process the food. Chewing your food more makes the digestion process easier and of course, it gives you more time to register the “I’m full” message if you tend to overeat.

Exercise Slow has similar science to it.

If you visit a typical gym with a professional Personal Trainer, they will likely be able to identify serious problems in 75% of the lifters. If you’re a gym rat, just count the number of people with jerky motions, locked body parts or whole body movements for isolation exercises.

And this is very much tied to the “speed” mentality. To the average person more weight == bigger muscles. In reality, more weight == more risk and more time == bigger muscles. The deeper secret is that most gym regulars don’t actually need “more muscle” they need better balance, better flexibility and less body fat. 50-year old body builders will lament that they didn’t stretch more not that they didn’t lift heavier weights.

It’s the attitude of longevity vs. speed and a quick glance around the gym will show you that speed seems to be winning the current race. (Tortoise and the Hare anyone?)

Andrew Brunelle Says:

January 1st, 2008, 21:39 pm

I am totally on board with this philosophy. Slow beats fast any day. Less stress and better quality of life. I should know. I feel like so many people have to deal with stress all day and if they just took some time to slow down, they would not be so stressed out. People feel like they have to cram their days from morning until night with countless activities. You need some time off. We all do. It just seems right. Here is to a slower New Year.

P.S. You don’t see other animals getting stressed out and rushing through life. Take the hint.

Donn Felker Says:

January 2nd, 2008, 1:59 am

Great post.

Camilla Says:

January 2nd, 2008, 9:20 am

Some great points, thanks Christopher, i’m going to action some of those i think! I started by making sure i read the article slowly, and sure enough, i didn’t miss the ‘guest author’ alert this time. :P

It gave me a laugh half way through too. I’m studying a part-time Psych degree, and memorising Mihaly Csikszentmihalyi’s name brought me endless days of grief before my exam. Lol. I successfully memorised it though,and then i think i quoted him far too much in my exam answer because i was so determined that it be worth the time spent! :D

Steph Says:

January 2nd, 2008, 11:50 am

While there was more than one inspiring idea in this post, what got me was the implication that conscious living yields more effective results.

I’m proof that going slowly works: I changed my whole lifestyle and succeeded! The secret was going at my own pace (or going with the flow).

Providing additional proof is “Power vs. Force,” a book by Dr. David Hawkins. He talks about the critical point analysis: “…in any complex system there is a specific, critical point at which the smallest input will result in the greatest change.”

Like cracking a safe, one has to be aware to sense the “click” as a sign to stop. If you’re not paying attention, you might have missed it and have to start over.

Great post - it’s so easy to get caught up in the fast-paced world. Living consciously is hard, otherwise everyone would be doing it.

Rose Garden Says:

January 2nd, 2008, 23:58 pm

My little dog has taught me to slow down. He actively resists being rushed on his morning and evening walks, which he requires for personal (and mental, I suspect) hygiene. Once I settle into his relaxed attitude about enjoying the event rather than stressing about enduring another chore, it becomes a pleasurable activity for both of us. Sometimes he refuses to walk anymore, but lies down to soak up the sun or enjoy a cool breeze. If I get too wrapped up in my thoughts and worries, he stops and looks at me until I reassure him that nothing is so wrong with the world that I can’t smile and play with him.

We’ve been working out the kinks of our relationship for 9 years now, but I still find myself learning new lessons from him. I stop to smell the roses and take walks in the rain. And even though he still refuses to roll over on command, his warm brown eyes melt me.

Some Feisty Chick Says:

January 13th, 2008, 14:01 pm

Amazing points about slowing down. I am feeling the same need for control in my own life. What you advise reminds me of a practice that I advocate in my creative writing classes that is called taking an “Artist Date.” Once a week, you make time to do something interesting and solely for your own fulfillment and recharging.

I also linked to your site in a recent blog entry of mine.

Thanks so much for a great post.

Luki Says:

January 13th, 2008, 14:08 pm

Great article!

I’ve sent the article to my friends. No, I didn’t just share it in Google Reader, or in del.icio.us. I’ve sent it in e-mail personally. And I will ask them, when will we meet and speak about this article. :)

Maybe we will spend more non-productive time together. Just having fun.

Cliff Says:

January 13th, 2008, 15:35 pm

Ok, where’s the article on how to slow down, with infants!

Greg Schnese Says:

January 13th, 2008, 18:24 pm

Other great ways to slow and clam your mind are meditation and yoga breathing. Both techniques are extremely old and effective. I’m guessing that more people (in the west) practice yoga than meditate.

Start with the yoga three-part breath. Inhale to fill your upper lungs then pause, continue for the middle lungs then pause, then continue until your lungs are full. After your lungs are full, exhale completely and smoothly. This style of breathing will slow and relax you.

For more mediation and yoga video tips visit http://www.beYOU.tv. At beYOU you can watch all of the videos for free online, or purchase and download.

Now take a deep breath!

Greg