"Slow Down To Speed Up"

I first heard the expression "Slow Down to Speed Up" from a coach I deeply admire, Rich Litvin.

This quote resonated profoundly with me and serves as a crucial reminder to slow down, which is ironically one of my personal weaknesses. I’m naturally driven and can become somewhat obsessed with subjects that captivate me, diving deeper and deeper until I find all there is to know. Colby’s posts on obsession echo this sentiment and are worth following for those interested in exploring their passions. Colby Kultgen

However, I believe that our superpowers and strengths can sometimes also become our pitfalls—such as burnout. Self-awareness, mental resilience, and emotional regulation are key to balancing these powerful traits.

One crucial insight I’ve gained is that what we often perceive as personality traits might actually be trauma responses. These responses—such as flight, fawn, freeze, or fight—are not necessarily linked to severe abuse or war. Even a few negative experiences during our formative years (ages 1-7) can deeply affect our thought patterns and emotional responses. Understanding this can shift how we approach our behaviors and reactions, allowing us to heal and grow.

I often wonder why these crucial life skills aren't a fundamental part of our education system. If we could instill self-awareness and emotional regulation early on, we might prevent trauma from being passed down through generations, reduce conflicts, and foster a more peaceful world.

How to Slow Down: Practical Tips

• Prioritize Self-Care: Set aside time daily for activities that relax and rejuvenate you, such as reading, meditating, or taking a walk.
• Set Boundaries: Establish clear limits on work hours and personal time. Avoid checking emails or work-related messages outside these hours.
• Practice Mindfulness: Engage in mindfulness exercises, such as deep breathing or meditation, to stay present and reduce stress.
• Take Regular Breaks: Implement the Pomodoro Technique—work for 25 minutes, then take a 5-minute break. Repeat this cycle to maintain productivity without burnout.
• Simplify Your Tasks: Break down large tasks into smaller, manageable steps and focus on completing one step at a time.
• Create a Routine: Develop a structured daily routine to bring order and predictability to your day, helping to reduce decision fatigue.
• Limit Multitasking: Focus on one task at a time to improve efficiency and reduce mental overload.
• Reflect and Journal: Spend a few minutes each day reflecting on your thoughts and experiences. Journaling can help process emotions and gain clarity.

How to Slow Down During Vacation or Time Off

• Plan Ahead: Set clear expectations for your time off. Outline what you hope to achieve, whether it’s relaxation, exploration, or spending quality time with loved ones.
• Unplug: Limit your use of technology. Set boundaries for checking emails or work-related messages to fully detach from work-related stress.
• Engage in Mindful Activities: Focus on activities that encourage mindfulness, such as walking in nature, practicing yoga, or simply being present in the moment.
• Create a Relaxing Environment: Choose accommodations or create a home environment that promotes relaxation. This could include comfortable furnishings, calming colors, or relaxing sounds.
• Adopt a Flexible Schedule: Allow yourself the freedom to change plans and embrace spontaneity. Avoid over-scheduling and leave room for spontaneous activities or relaxation.
• Enjoy Simple Pleasures: Embrace and appreciate simple joys, such as reading a book, enjoying a leisurely meal, or soaking in nature. These moments help to ground you and foster relaxation.
• Practice Deep Breathing: Incorporate deep breathing exercises or meditation into your daily routine. This can help you stay calm and focused, reducing stress and promoting relaxation.
• Set Boundaries: Clearly communicate your time off to colleagues and clients. Set an automatic out-of-office reply for your email and inform your team about your unavailability.
• Reflect and Journal: Spend some quiet time reflecting on your experiences. Journaling can help process your thoughts and appreciate the present moment.
• Connect with Loved Ones: Use this time to strengthen personal connections. Engage in meaningful conversations and activities with family and friends.

For those who don’t know me, let me condense 46 years into a few sentences: I grew up in Sweden with a Greek mother and a Hungarian father, both of whom had very different personalities and frequently clashed. This "unsafe" environment made me afraid of conflicts, prone to people-pleasing and difficulty with setting boundaries. I initially mistook these responses for personality traits that were beneficial, as they were well-received by others. However, I’ve come to realize that these traits often lead to burnout, especially in professions demanding high mental resilience as dentistry as I chose.

It puzzles me that while we’ve accomplished incredible feats like landing on the moon and teaching complex formulas, mental resilience isn’t a fundamental part of our education system. Nonetheless, I am grateful for my experiences and hold no anger toward my past. Instead, I focus on my mission: raising awareness about creating happier workplaces, more fulfilling personal lives, and a more peaceful world.

As we move into August, I’m embracing the quote "Slow Down to Speed Up" because September and October will be filled with speeches, workshops, and coaching in Madrid, Stockholm, and Ibiza.

What Happens in the Brain When We Slow Down

• Reduced Stress Levels: Slowing down decreases the production of cortisol, the stress hormone, leading to a calmer state of mind.
• Enhanced Emotional Regulation: Mindfulness and relaxation techniques improve the brain's ability to regulate emotions by increasing activity in the prefrontal cortex, which is responsible for decision-making and self-control.
• Improved Focus and Concentration: When you slow down, your brain can better concentrate on tasks by reducing mental clutter and improving cognitive function.
• Increased Creativity: Slowing down allows the brain to enter a state of relaxed focus, fostering creativity and problem-solving skills as the brain's default mode network becomes more active.
• Positive Neuroplasticity: Engaging in relaxation and mindfulness practices promotes positive neuroplasticity, which is the brain's ability to reorganize itself by forming new neural connections. This enhances learning, memory, and emotional resilience.

Does this resonate with you?

What strategies do you use to slow down?

Slowing down can spark inspiration and creativity—where magic happens!

Wishing you a wonderful August. Feel free to reach out whenever you’d like. Together, we are stronger!

"There is no Failure. You either Win or You Learn."

- Steven Bartlett

Best regards, Christina Radics