14 Sep 2025 4 min read Wellbeing

Slow Down, Or You’ll Miss Your Life: The "1-1-1" Rule

"The longer you are on the wrong train, the more expensive it is to get home."

Most professionals live busy and fast-paced lives. We continue charging forward, but how often do we reflect on the direction?

Ask yourself:
If I keep living exactly the way I am now, how would I feel five or ten years from now?

If that thought makes your stomach drop a little, slow down. This article explores a practical tool for freeing up your time – I call it the "1-1-1" rule.

Some Things Can Only Be Seen When You Slow Down

Some things only become clear in stillness:

Where your time and energy are going
Whether you’re burnt out or lacking purpose
What your inner voice is really saying

Pausing may reveal uncomfortable truths:

"I don’t actually like how I spend most of my days."
"I’m not sure I even want what I’m working so hard for."
"I haven’t felt like myself in a long time."

When you’re always on the go, you forget to ask:
Why am I doing this?

As Socrates warned: "Beware the barrenness of a busy life."

The 1/1/1 Rule: A Practical Way to Slow Down

Here’s a simple rule that I used to slow down my life:
1 Hour / Day
1 Day / Week
1 Month / Year

1 Hour / Day: The Morning Routine

Block off one hour each morning for yourself.

This is your "Me Time."

Not for emails. Not for chores. Not for anyone else. Just you.

You don’t need a 5AM cold-plunge biohacking routine. Make it simple and easy.

Start with any combination of:

Stretching
Journaling
Reading
A short walk
Morning coffee ritual
Meditation
Breathwork
Gratitude

My routine looks like this:

Drink a glass of water
10-minute stretch
10-minute read
20-minute walk outside

💡 Want it even easier?

How's this 10-minute routine?

2-minute stretch
2-minute breathwork
2-minute journal
4-minute walk outside

Numerous studies show that even a few minutes of intentional practice significantly improve mood and focus throughout the day.

The goal is consistency. Make it easy!

1 Day / Week: Drop One Day of Work

Everyone loves Sundays because it's a day of rest and stillness.

Imagine what you could do with an extra Sunday each week!

If you work 6 days/week, try 5.
If 5 days, experiment with 4.
4? Dare I say… try three!

Pushback #1: “But I need the income.”
Everyone has a reason why they need a little more money. Unless you’re about to default on your mortgage, try it! You can always add the day back.

Pushback #2: “My job isn’t flexible.”
Some jobs are indeed more flexible than others. Still, any job can be made better. See my article on jobcrafting.

Pushback #3: “That’s too big of a change.”
Then make it smaller:

Drop a half-day
Leave a few hours early on Fridays (and beat the rush hour!)

The first step is always the toughest. Make it easy!

1 Month / Year: The Annual Sabbatical

Once a year, take a full month away from work.

Not a vacation. A reset.

The possibilities are endless:

Attend a wellness retreat
Invest in your growth (coaches, courses, certifications)
Reconnect with loved ones
Catch up on sleep!
Write, paint, build, or do nothing and let your mind rest.

After leaving my stable job, I took a month-long sabbatical. It reignited not just my career but also my life:

Flew to South Korea to see my grandmother, whom I haven't seen in 10 years
Designed an unconventional travel optometry career
Write. Write. Write. I'd go to Starbucks, coffee in hand, and get lost in writing.