In an era of hyperconnectivity, hustle culture, and frequent change, hurry sickness—the constant feeling of needing to rush—can leave you exhausted and irritable. Here’s how to slow down without sacrificing your performance:

Build in buffer time. Schedule space between tasks to handle surprises or reflect. Block out undistracted time for deep work or reevaluating priorities.

Pause before committing. Before saying yes to a request, ask: Is this mine to handle? Does it align with my goals? Enlist a trusted person to give you feedback if needed.

Write it down. Spell out the consequences of agreeing to a request. Will it cost you more than it’s worth? Seeing the trade-offs in writing can clarify your decisions.

List the benefits of slowing down. Visualize what you gain by easing up—for example, more rest, better relationships, and less stress.

Use prioritization tools. The 4D method (Do, Defer, Delegate, Delete) helps distinguish urgent tasks from distractions. Avoid adding tasks until others are completed.

Show yourself grace. Celebrate what you’ve accomplished instead of fixating on what’s left to do. Treat yourself with the same kindness you’d offer a friend.

Practice mindfulness. A few minutes of deep breathing, a body scan, or a mindful moment with a cup of tea can reset your mental pace.

Seek support. Therapists, coaches, or accountability partners can help you make long-term changes to your pace.
This tip is adapted from “The Insidious Effects of Hurrying,” by Kandi Wiens.
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