We live in times where technological development is extremely dynamic, and as a result, we are forced into continuous change and adaptation. The new arrives even though the old hasn’t yet passed. We don’t have time for interpersonal relationships, and electronic devices are replacing our friends and families. In such a world, is it possible to find balance, calm, and harmony? The answer is, yes. In this article, we present several simple ways to do just that.
What is slow life?
Let’s start with the essence of the slow life idea. It’s about living without haste, making thoughtful decisions, finding space for rest, hobbies, and time with loved ones. As Natalia Kraus, the author of Slow Life in the Big City, mentions, “it’s not about waking up at noon, doing nothing, or moving to the countryside. It’s rather about conscious living in harmony with oneself, making wise choices every day, and correctly setting priorities, where career and the pursuit of money aren’t in first place.”
Digital detox – where to start?
The first step to achieving the peace and harmony that slow life offers is finding a healthy balance between the use of electronic devices and offline time. Our smartphones show us statistics indicating the time spent in front of the screen. We can use this as a guide for experimenting with being offline. Instead of scrolling through TikTok after work, it’s worth leaving the phone at home and going for a walk or heading to the gym. An interesting approach is also to set up a “no-phone zone” in our homes. A practical method is setting a minimalist home screen to reduce temptation from apps and turning off notifications, which can be incredibly distracting.
Sleep is also important, as it’s constantly disturbed by various stimuli. Therefore, it’s essential to avoid using the bright screens of electronic devices before bed. Instead, we can read a book, play with a pet, or try meditation techniques that calm us before sleep, allowing us to fall asleep faster. In these moments, we can focus on what really matters, such as relationships, reflections, or nature. This helps slow down the pace of life and better take care of our well-being.
Mindfulness and technology
One of the first proponents of mindfulness in medicine was Jon Kabat-Zinn, the creator of the Mindfulness-based Stress Reduction (MBSR) program and founder of the Stress Reduction Clinic at the University of Massachusetts Medical School. What is the definition of mindfulness? To answer this question, it’s essential to distinguish it both as a mental state and as a training practice, a set of exercises that facilitate achieving this state.
So how can we practice it? The practices are based on ancient relaxation and meditation techniques from Eastern philosophy. One of the most popular exercises is breath observation, focusing on the sensation of air entering and exiting our body. Other interesting methods include:
- Body scan – moving attention through different parts of the body, from the feet to the head, to notice tensions or sensations
- Mindfulness meditation – sitting in silence and observing thoughts, allowing them to flow without judging or engaging with them
- Mindfulness in difficult emotions – RAIN stands for Recognize, Allow, Investigate, Nurture. This method helps us handle difficult emotions by teaching us how to notice, accept, understand, and gently support ourselves through them.
How to better organize time?
We often hear that someone “has no time for anything” because of work, chores, or taking care of children. Does this mean we’re all doomed to a lack of time? Not at all. Below are the key aspects that can help structure our days.
Setting priorities
- To-do lists work well both in work and daily life. It’s also worth using the Eisenhower Matrix, which divides tasks into important/urgent categories to facilitate decision-making.
Advance planning
- We can designate a specific day to plan our week for the next one, including all items from our priority list. Planners, phone notes, apps, or calendars can help with this. Set realistic deadlines for specific tasks and stick to them.
Using time blocks
- Divide the day into time blocks where you focus on one type of activity, e.g., working on a project for two hours, followed by a break for emails. Focusing on one specific task allows greater efficiency.
Using time management techniques
- Pomodoro: work in 25-minute blocks, followed by a five-minute break to maintain focus.
- The two-minute rule: if something takes less than two minutes, do it right away, which helps avoid a buildup of small tasks.
Managing distractions
- Minimize short breaks from work caused by constant notifications on the computer or phone. However, it doesn’t mean there should be no breaks at all. They allow regeneration and make it easier to complete work effectively.
Setting realistic goals
- SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound. It’s helpful to start with the more challenging tasks and save the easier ones for last. Remember not to overload yourself with tasks; plan only as much as you can realistically accomplish in a day.
How to achieve work-life balance?
Work-life balance is often defined as the state where a person achieves balance between professional work and personal life. Increasingly absorbed by careers, we lose ourselves and fail to notice that it’s significantly out of balance. We spend overtime in the office, often believing it’s more productive and will bring us closer to promotions or personal goals. Nothing could be further from the truth.
First, we should establish our needs and assess how much time is realistically needed for specific tasks. Next, we must set firm rules around breaks, work hours, and leaving the office. Changing habits can be difficult, but it helps to establish balance. The key is to stick to these rules and to be able to say no if a task exceeds our time limits. As mentioned earlier, setting priorities can help gain insight into what needs to be done first and what can wait.
In the era of remote and hybrid work, it’s important to create a dedicated work space at home that is solely for work. This helps separate personal life from professional life, so when at home, we don’t feel as if we’re constantly at the office. We should protect our free time, which is ours to spend as we wish. It’s also beneficial to develop passions that bring us joy and excitement, such as rock climbing or ballet.
Summary
Work-life balance is an essential element of the slow life approach, which helps us separate professional duties from time for relaxation. In today’s digital world, where it’s easy to lose oneself in constantly checking messages and notifications, slow life reminds us of the importance of setting boundaries. Mindful use of technology, disconnecting, and planning time for relaxation help take better care of health, avoid stress, and enjoy both work and private life more fully. This makes it easier to maintain energy and nurture relationships and personal needs.