For most of my twenties, I wore busyness like a badge of honor. Long hours at the office, packed weekends, a calendar that never had a blank square—this was what “success” looked like.

Or at least, that’s what I thought.

But here’s the thing: after years of pushing myself to keep up with hustle culture, I didn’t feel successful. I felt drained.

And I know I’m not alone in that. More and more people are quietly rejecting the idea that faster, busier, and more is always better. Instead, they’re choosing to slow down.

Why slow down

Slowing down might sound radical in a culture that celebrates the grind. But if you look at the research—and honestly, at your own well-being—it starts to look less like rebellion and more like common sense.

The myth of more hours = more success

For a long time, I believed the number of hours I put in at work directly matched the value I was creating. Turns out, science says otherwise.

A Stanford study found that after working 55 hours a week, productivity falls plummets and people who work 70 hours or more aren’t actually accomplishing any more than those who stop at 55. The extra hours don’t add up to extra results—they just add up to exhaustion.

So, hustling late into the night? It’s not a badge of honor. It’s a false economy.

The power of saying no

Warren Buffett once said that truly successful people say no to almost everything. At first, that sounded counterintuitive to me. Shouldn’t success mean saying yes to opportunities, invitations, and challenges?

But the truth is, saying yes to everything leaves you spread thin. Saying no—strategically, thoughtfully—is what creates space for the things that actually matter.

For me, this has looked like declining extra projects that don’t align with my priorities, or passing on social commitments that I know will drain rather than energize me.

And each no opens up a little more room to breathe.

Nature as medicine

When you’re always rushing, the first thing to fall off the calendar tends to be time outdoors. It feels like a luxury, something you get around to if everything else is done.

But research shows the opposite is true: spending at least 120 minutes in nature each week is linked to better health and well-being.

Think about that—just two hours a week. It doesn’t require hiking a mountain or going off-grid. A walk in the park, sitting under a tree, or gardening counts too.

Slowing down enough to be outside isn’t indulgent—it’s a prescription for health.

Sleep as maintenance, not indulgence

I used to see sleep as optional. Something I could cut back on to make room for more work, more productivity, more “living.”

Then I came across neuroscience professor Matthew Walker’s research. He calls sleep “the single most effective thing we can do to reset our brain and body health each day.” That shifted my perspective completely.

Sleep isn’t lazy. It’s maintenance. Just like a car needs fuel and servicing, our bodies and brains need sleep to function. Cutting it short isn’t proof of dedication—it’s self-sabotage.

How to slow down

That’s the big picture. But slowing down isn’t just an idea—it’s something you can actually build into your daily life with a few intentional choices. Here's how. 

1. Guard your calendar like Buffett

Start by practicing the art of no. Before committing, ask yourself: does this align with what matters most? If not, it’s okay to pass. Protecting your time is protecting your energy.

2. Set boundaries around work hours

Work creep is real—emails at 10 p.m., “just one more” task before bed. But the research is clear: more than 55 hours doesn’t equal more results. Set a hard stop. Protect evenings and weekends. Your brain will thank you.

3. Schedule nature like an appointment

Block out two hours a week outdoors as seriously as you’d block a meeting. It could be a 30-minute lunchtime walk or an early morning jog in the park. Little chunks add up to the two-hour benchmark.

3. Treat sleep as non-negotiable

Aim for consistency over perfection. Go to bed and wake up around the same time. Keep screens out of the bedroom. Think of it not as losing time, but as investing in clearer thinking, stronger health, and better moods.

4. Embrace slowness in small rituals

Slowing down doesn’t have to mean big lifestyle changes. It can be as simple as making your morning coffee without rushing, journaling for ten minutes, or walking without headphones. These little pauses add texture to the day and remind you that life isn’t just about output.

Final thoughts: the courage to go against the grain

Slowing down takes courage in a world that glorifies hustle. It can feel like swimming against the current when everyone around you is bragging about how busy they are.

But here’s what I’ve learned: success isn’t about doing more. It’s about choosing less, and choosing it well. When you give yourself permission to slow down, you’re not falling behind—you’re reclaiming your time, your energy, and your life.

Maybe that’s the quiet rebellion we all need.