How to cope with the constant feeling of rushing through life

It seems that the whole world is rushing somewhere, and you are with it. Even when there is nothing to do, there is a feeling of a race in my head: you need to go faster, even faster, otherwise you will miss something. You can run around in circles from morning to night, and feel tired and empty in the evening. This feeling of perpetual haste is exhausting, steals energy, and prevents you from living in peace, but the good news is that you can handle it.

9 Ways to cope with the constant feeling of rushing through life

1. Slowed down

Rushing is like an automatic program: you don’t even notice how you start doing everything faster. To get out of this state, you need to consciously insert “slowing down” into your usual actions. Try to start with the little things: when you have breakfast, sit down calmly, turn off your phone, and concentrate only on eating, take small bites, and chew carefully.

While walking, slow down and look around, catch the details: the architecture of buildings, people’s faces, and the sky. Yes, at first it will be strange, as if you are slowing down life, but this is how you gradually teach your brain that you can exist not in race mode, but in the mode of being here and now.

2. Learn to say “no”

Very often, we are in a hurry, not because everything is really that urgent, but because we have taken on too many obligations. Visit. A F R I N I K . C O M . For the full article colleague asked for help, a friend invited you to meet, relatives threw tasks, and as a result, you no longer manage your time, but serve other people’s desires.

The skill of saying “no” is critically important here. By refusing, you don’t become a bad person — you protect your boundaries. Of course, it will be awkward at first, but over time, you will realize that this is what allows you not to rush somewhere all the time. Make a to-do list and ask yourself: “What happens if I don’t do it?” If the answer is “it’s okay,” feel free to cross it out.

3. Do one thing at a time

Multitasking seems productive, but it actually ruins your focus. When you keep ten things in your head at once, your brain switches all the time — this creates the illusion that you are doing more, but in fact, you are only getting tired faster. The secret is to focus on one thing: finish a task, feel satisfied, cross it off the list, and only then move on to the next one. This tactic reduces the level of internal anxiety and returns a sense of control. If it’s difficult for you, use the timer rule: set for 20-30 minutes and do only one task, and postpone everything else for later.

4. Create the habit of taking a break

No one can work effectively without stopping, but it is the pauses that we most often ignore, because it seems that we need to finish the job and then rest. Only this “later” rarely comes. Introduce short stops intentionally, for example: take five deep breaths and exhale while looking out the window, walk around the office or down the street for five minutes without a phone, drink a glass of water, or just sit quietly. These little pauses act like a reboot: they reduce stress, slow down the pace, and remind you that your life isn’t just about work and tasks.

5. Simplify your life

The more small decisions you make during the day, the higher the load on the brain and the more often there is a feeling that you are not doing anything in time. Try to simplify your daily routine: create a capsule wardrobe so you don’t spend half an hour choosing clothes, plan a menu for the week so you don’t have to run to the store every day, and keep your workplace in order so you don’t waste energy searching for the right items. When your day is predictable and simplified, a calm rhythm appears inside.

6. Watch your breathing

Breathing is directly related to the state of mind. When you’re in a hurry or worried, it becomes short and shallow, which increases anxiety and the feeling of racing. Practice catching the moments when you start breathing fast, and then stop and do a few deep breathing cycles: inhale for four counts, hold your breath for two, and exhale slowly for six. This simple practice literally “turns off” the rush on a physiological level.

7. Reconsider your priorities

Often, the feeling of eternal haste hides not the number of things to do, but the inner attitude that you have to do everything in time, you have to be the best, and you have no right to stop. Such thoughts push you into an endless race for results that are not really satisfying.

Try to honestly ask yourself: what are you in a hurry for anyway? If the answer is only related to money or someone else’s approval, it may be worth reconsidering something, because life is not a speed competition. When you have real priorities like health, relationships, and development, the rush goes away by itself.

8. Teach yourself to relax without feeling guilty

For many men, rest is a weakness. It seems that if you lie down on the couch or just do nothing, you’re wasting your time, but it’s this mindset that keeps you in a constant race. Rest is not an emptiness, but a part of productivity. Without it, you’ll burn out sooner or later anyway, so it’s important to take it as another task.

Reading a book, sleeping, walking, watching a movie — all this is not laziness, but fuel for your body and brain. If it’s hard to relax, start planning your vacation the same way you do things—put it on your calendar and take it seriously.

The phone, notifications, social media, endless messages — all this pushes you to a state of haste. It seems that you need to respond urgently, react quickly, and be in touch around the clock, but in the end, you live in constant tension, as if you are being pulled all the time. Set boundaries: turn off unnecessary notifications, check your email and messengers at certain times instead of every five minutes, and put your phone away when you’re working or relaxing. Digital hygiene gives you the feeling that you are the one managing your time, not someone else’s messages and social media algorithms.

9. Plan your day realistically

Often, you’re in a hurry, not because there’s too much to do, but because you’ve made an impossible list of tasks yourself. We like to overestimate our strength and put things into one day that are objectively impossible, and then wonder why we have to hurry all the time.

Try a new approach: make a short to—do list – let there be three to five really important tasks, not fifteen small ones. The rest can be allocated to other days. This method gives you a sense of control and relieves pressure — when you see that you are really coping with the plan, anxiety and haste go away by themselves.