How to Do Slow Living Successfully, From a Psychotherapist's Perspective

After years of rushing from one thing to the next — trying to balance work, a busy social life, and personal goals — I realized that I wasn't really living. I was going through the motions of living, yes, but I never felt present or engaged in my life. I was driven by my check-list. Tired of living on a hamster wheel of endless productivity, I decided to do the opposite of what I was doing: Instead of living fast, I embraced living slow.

If you're feeling overwhelmed, like you're constantly racing to keep up, you're not alone. Many of us fall into the trap of thinking that being busy, always doing something, and hyper-productivity equals purpose. But the truth is that living in constant motion, without direction, can rob us of the joy that comes from truly experiencing our lives.

It doesn't mean you won't ever be busy or have responsibilities, but it does mean making choices that prioritize your well-being over constant busyness. Slow living is not about doing nothing. It's about doing less — and doing it more intentionally. Slow living isn't a destination, it's a practice.

If you're ready to slow down and create a life that feels more meaningful, here are a few steps that helped me shift from chaos to calm.

Prioritize Presence

One of the key principles of slow living is being fully present in whatever you're doing. It's easy to get caught up in what's next on your list or what needs to be done tomorrow. It's also easy to get caught up in the myth of multitasking (trying to do more than one thing at a time). But, by focusing on the here and now, and being fully engaged in one thing, you can experience and savor life's moments more deeply.

To start, pick one activity where you're usually distracted — like eating, reading, or even showering — and commit to doing it without multitasking. For example, when you're eating, put your phone down and don't watch TV. Really focus on the taste of your food, the textures, the act of nourishing your body. Being mindful in small moments can help you reconnect with yourself and slow down the pace of your day.

Pro tip: Practice "single-tasking" during one meal a day and gradually expand this practice to other parts of your routine. Focus on being present in the moment or task you are in, engage all your senses if possible.

Create Time and Energy Boundaries

It's easy to feel like every second of the day has to be filled with something productive, but part of slow living is about recognizing that rest is productive, too. One of the ways I incorporated more slow moments and rest into my life was by creating boundaries around my energy and time. This meant scheduling downtime and solo-time with the same level of importance as meetings or social events. It also meant committing to less and becoming more mindful of the places, environments, and people that either drained or recharged me.

If you're feeling like you're constantly stretched too thin, reflect on where you can set limits on work, social media, or social obligations. By creating intentional boundaries, you're giving yourself space to recharge and reconnect with yourself.

Pro tip: Block off specific hours in your calendar for downtime or solo activities, and treat them as non-negotiable appointments with yourself.

Embrace "Doing Nothing"

It can feel uncomfortable to just do nothing. But giving yourself permission to pause is a powerful way to reclaim your life. If you let yourself be bored sometimes, these moments of "nothingness" will allow you space for creativity and inspiration, even more grounded and connected.

If you're struggling to do nothing, set aside at least 10 minutes every week when you're completely on your own, I call this "unstimulated time" — no phone, podcasts, emails, social media, or music. Use this time to just be with yourself and simply sit in silence. Daydream, sit on your balcony with a cup of tea, or watch the clouds pass by.

Align with Your Values

If you're constantly feeling rushed or overwhelmed, it might be a sign that your day-to-day actions aren't fully aligned with what truly matters to you. Take some time to reflect on why you do the things you do, ask yourself: "What do I actually want to be doing with my time?" Once you're clear on what's most important and what your values are, it acts as a filter to sort out the important things from the unimportant ones.

Unsure of how to assess your values? Make a list of your top five values and reflect on how your daily activities align with them. Reflect on where you're spending too much time on things that don't serve those values.

Celebrate Small Moments

We live in a culture that glorifies big achievements and constantly being in the hustle mindset. So, it can be easy to overlook the quiet joys of life. However, it is in these small moments—like enjoying your morning coffee without rushing— where we can find meaning.

Instead of focusing on what you need to accomplish, try shifting your mindset to appreciate what's already here. The simple act of gratitude can transform how you view your life, making it feel richer and more meaningful.

Each week, try and reflect on all your small wins. Over time, you'll start to see how these small wins create a sense of fulfillment and remind you that success isn't only about grand milestones—it's about enjoying the journey, too.

Israa Nasir is a New York City-based psychotherapist and author of "Toxic Productivity: Reclaim Your Time and Energy in a World That Always Demands More." Israa received her undergraduate degree in psychology at the University of Toronto and her master's in counseling at Adelphi University in New York. She is also certified in cognitive behavior therapy and rational emotive behavioral therapy. Israa is a PS Council member.