How to slow down this holiday and anchor in the present
As if the busyness of life isn’t enough to make us all spin-out, the holidaze adds some extra spice to our already spicy lives. It’s easy to rush through the day on autopilot, moving from one task to the next without truly noticing the world around us.
But what if the key to truly enjoying the holidays and feeling more grounded, less overwhelmed, and more present - lies in something as simple as pressing pause?
Gratitude doesn’t require grand gestures or a life free of all challenges. Often, it’s about recognizing and appreciating the small, beautiful details of life—the warm cup of coffee in your hands, the way the sunlight filters through the trees, or the quiet hum of a loved one in another room (or the loudness of feral children).
Pausing to notice these things isn’t just a nice idea; it’s a practice that can anchor us in the present moment and help ease the weight of anxiety and overwhelm.
Gratitude and the High Achiever During the Holidays
If you’re anything like the people, clients, and companies I work with — driven, ambitious, always striving toward that next milestone who struggle to slow down — you might be wondering how to make room for gratitude when your plate is already overflowing. You’re managing full calendars, meeting deadlines, and juggling the expectations of others. I get it. Slowing down can feel counterproductive when you’re moving at the speed of life.
But here’s the thing: pausing to practice gratitude isn’t about taking time away from your goals. It’s not about siting in the lotus position for hours on end (although I’m here for those who are)! It’s about adding presence to the time you already have. Gratitude isn’t another task on the to-do list; it’s a way to make the to-do list feel lighter. It’s a way to connect with what truly matters, even on the busiest days.
How coffee made me pause
Let me share a personal story.
A while back, I was having one of those mornings where everything felt chaotic. From the moment I woke up, it was off to the races! My inbox was overflowing, my calendar was packed, and my mind was already racing with all the things I hadn’t gotten done. And the day hadn’t even started yet.
The list was already ruminating inside my head. I poured my morning coffee in a rush, already thinking about the next task. But as I went to take a sip, I noticed the weight of the mug in my hands. It was warm, comforting, and for a moment, I just stood there, letting the warmth anchor me.
Instead of rushing off, I made myself pause. I noticed the smell of the coffee, the sound of the quiet house, and the way the light from a candle flickered. That 30-second pause changed the tone of my entire day. The tasks didn’t go away, but my overwhelm did. That moment reminded me that I didn’t have to rush through the day to make it meaningful—I could slow down and still accomplish everything I needed to do.
How to Practice Mindful Gratitude Throughout the Day
Here are some simple ways to integrate gratitude into your day through intentional pauses:
1. Start with Your Senses
Wherever you are, pause and take a deep breath. Look around and notice something beautiful—a color, a texture, or a pattern. Listen for a calming sound, like birdsong or the rustle of leaves. Smell your coffee or tea before taking that first sip. Gratitude often begins by simply noticing what your senses are already experiencing.
2. Anchor to the Ordinary
Gratitude doesn’t have to wait for the extraordinary. Think of the warmth of a blanket on a chilly morning or the way your favorite pen feels in your hand. These small joys are easily overlooked, but they hold immense power to ground us.
3. Use Transitions as Triggers (this one is my personal favorite)
Between meetings, as you step outside, or while waiting for your turn in line, take a pause. Instead of scrolling or rushing, ask yourself, “What’s one thing I can appreciate right now?” This micro-moment of gratitude can transform even the busiest day. Next time you find yourself waiting in line at the store or at drive through…resist the scroll…and embrace the noticing.
4. End Your Day with Reflection
Before bed, pause to think of three moments from your day that brought you even a flicker of joy or peace. Maybe it was the laughter of a coworker or the softness of your dog’s fur. Let this practice reframe your day with gratitude.
Gratitude as an Anchor
When you practice gratitude through mindful pausing, you’re creating an anchor for your mind and body. It’s a way to remind yourself that, no matter how chaotic life feels, there are always small moments of beauty and goodness. These moments remind us that life is more than the sum of our to-do lists—it’s also about noticing, appreciating, and simply being.
Gratitude doesn’t just shift your mindset; it helps regulate your nervous system and fosters resilience. Each pause is a chance to pull yourself out of the swirl of overwhelm and plant your feet firmly in the now.
Thank you for being here this year. Thank you for showing up for yourself and taking time to pause.
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