In a world fueled by hustle culture and constant stimulation, rest often gets dismissed as unproductive. But neuroscience tells a different story- research shows that chronic stress can actually shrink areas of the brain responsible for focus, memory, and emotional regulation, while intentional rest and mindfulness can help restore and rewire these same regions for better resilience and well-being.
In this post, I discuss my recent weekend away which inspired me to research what happens to the brain when we slow down, and simple ways to build moments of mindfulness into daily life, without needing a full weekend getaway.
Slowing down isn’t laziness- it’s what our bodies crave, and is a tool we need to use everyday for our mental health and physical wellbeing. Our bodies were not meant to run constantly- just like seasons change, and nature takes a pause to regrow, so can we.
A couple weeks ago I took a trip up to Shiocton, WI to visit my friend and her hubby who’ve recently purchased a house up north. When I drove up their long driveway covered by trees, I noticed how serene and quiet everything felt.
We spent Saturday baking cinnamon rolls, cooking chicken piccata, and sitting in the grass watching the cranes fly by. At one point, we drove into town, on a mission to visit our fave coffee shop- only to find a festival happening in Appleton with people everywhere, loud music, lots of beverages and fried foods. But my favorite part was getting back to her cozy house in the middle of the countryside, away from it all. Sunday we went for a leisurely walk along the wildlife sanctuary behind her house, played with her furry friends (Stan the cat, Merlin the dog), picked tomatoes from the garden, and soaked up the sun!
As someone who’s always go, go, go- I forget that this is what it’s all about. Being out in the middle of nowhere for two days really puts things into perspective- and it sure did for me. I came back to Milwaukee feeling like slowing down might just be the thing I need to include more of in my life. 85% of my time was spent off my phone and being present with my friend- getting to connect in a way that didn’t feel rushed. I didn’t worry about what I had to do, what I looked like, or how I was perceived. For the weekend I was truly present, taking it all in and I left feeling like my cup was full- that is what’s inspired me today.
I realize that my weekend was sort of a “get away from all responsibilities” but I think that even in our day to day lives, we can bring a slice of these moments into our regular, busy, hustle-culture to cultivate a sense of humanness and presence we are all missing.
I want you to think of 30 minutes – 1 hour a day that you can sneak time for yourself to really just sit back and enjoy life.
In today’s world, hustle culture glorifies constant productivity, nonstop busyness, and always pushing forward. We’re conditioned to believe that our worth is tied to how much we accomplish or how fast we move through our to-do lists. This relentless pace comes at a cost — especially to our mental and physical health.
Research shows that chronic stress and overstimulation can impair brain function. According to a 2018 study published in Nature Neuroscience, “prolonged stress can shrink areas of the brain like the prefrontal cortex, which governs decision-making, emotional regulation, and memory” (McEwen & Morrison, 2018). When we don’t give ourselves time for rest and stress recovery, our cognitive abilities decline, increasing the risk of burnout, anxiety, depression, and other health problems.
Neuroscientists emphasize the importance of “downshifting” or deliberate rest periods to promote neuroplasticity—the brain’s ability to adapt and heal. A 2020 study in Frontiers in Psychology found that brief mindfulness breaks and intentional pauses throughout the day can reduce stress hormones and improve attention and emotional balance (Tang et al., 2020).
When we only slow down on weekends or rare getaways, we miss the opportunity to reset and recharge in small, meaningful ways every day. The truth is, slowing down isn’t just about “vacations” or “time off”, it’s about building mindful pauses into our daily routines, whether it’s a few minutes of deep breathing, a quiet walk outside, or simply stepping away from screens to be present.
By prioritizing these “slow down” moments, we create space for clarity, creativity, and genuine connection—both with ourselves and those around us. We remind our brains that rest isn’t a luxury; it’s a necessity. And in doing so, we not only protect our health but also improve our productivity and overall well-being.
Ways to Slow Down in Your Daily Routine
- Take a 30 minute walk everyday – could be on your lunch break, in the morning before the day gets started, or in the evening before bed. Time of day doesn’t matter, but what does is prioritizing 30 minutes to do something good for YOU. Walking decreases stress, anxiety, promotes blood sugar balance, and helps to release feel-good hormones – especially when done in nature!
- Eat your meal outside or at a table, but away from your phone – meals are one of my favorite things to use as an excuse to slow down. Back in the day everyone dinner and breakfast at the kitchen table- what if you got back to that? We all have to eat, and each meal presents an opportunity for us to take a few minutes to ourselves. Bonus points if you eat outside- whether in the grass, on the deck or in the sun; hearing the birds, listening to the leaves and bugs and life all around you is so much nicer than a distracted, doom scrolling meal.
- Block out a chunk of time in your planner to do something you like everyday: draw in a coloring book, paint, go for a bike ride, do yoga, call a friend or FaceTime a family member, play cards, play a game, play tennis, go golfing, garden, dance in your living room, go for a hike, snuggle your animal, go to a farmers market, check out library and get lost in a book etc. Could be anything- but if you don’t plan it out, it won’t happen. You have to make this a NON NEGOTIABLE- meaning no matter what, you are doing it. Put yourself first! Doesn’t have to be a huge chunk of time, but anything is better than nothing.
- Cook your meals at home– cooking is one of my favorite ways to slow down and be present. It forces you pay attention so you don’t burn what you’re making or add in salt when it should’ve been sugar. Cooking, like eating, is something we have to do everyday- might as well use it as an excuse to connect with yourself and be present!
I hope this helps and if you’re like me and always racing from one thing to the next—try to build in these small, intentional pockets of stillness. Don’t wait for the weekend or the next vacation to slow down. True presence and peace aren’t found in the hustle; they’re found in the moments when we pause, connect and be present with ourselves.
Sources:
McEwen, B. S., & Morrison, J. H. (2018). The Brain on Stress: Vulnerability and Plasticity of the Prefrontal Cortex over the Life Course. Nature Neuroscience, 21(10), 1373–1384. https://doi.org/10.1038/s41593-018-0205-6
Tang, Y.-Y., Holzel, B. K., & Posner, M. I. (2020). The Neuroscience of Mindfulness Meditation. Frontiers in Psychology, 10, 1583. https://doi.org/10.3389/fpsyg.2019.01583