How Slowing Down Can Move You Forward

Agnes Molnar
6 days ago
3 min read

... even when the world screams "Faster!"

If you’re reading this, chances are you’re someone who’s used to moving fast.

Maybe you’re leading a team, building something new, or just trying to keep up in a world that never stops changing. In tech we’re told that speed is everything - and often in life, too. Everything feel urgent. Everything needs our attention now.

But what if the secret to real progress is… slowing down?

The Paradox of Progress

I’ve spent 25 years in IT, and I know firsthand how relentless the pace can be. There’s always a new gadget, a new framework, a new tool, another “urgent” email. The pressure to stay on top is real. It’s always there, and it feels impossible to keep up with.

But here’s what I’ve learned as both a tech consultant and a transformational coach:

Slowing down isn’t falling behind. It’s how you move forward with intention.

Why Slowing Down Feels So Hard

Fear of Missing Out: In tech, pausing can feel risky. What if you miss the next big thing? What if you fall behind? What if you find yourself in a conversation when you have to admit: I don’t know?
Internal Pressure: High-achievers are wired to push, learn, and improve. Always be better than others, better than you were yesterday. There is not a moment to pause and celebrate. There is always something “next”. Rest can feel like weakness.
External Expectations: Teams, clients, and even family can expect you to be “on” 24/7. Emails. Teams. Slack. WhatsApp. Signal. Telegram. Discord… The notifications never stop. You answer to one message and receive three new ones.

Sound familiar? You’re not alone.

What Happens When You Pause?

You will notice what actually matters (not just what’s loudest).
You will be able to reconnect with your values and purpose.
You will make better decisions—less firefighting, more strategy.
You will remember that you’re human, not a machine.

My Personal Pause: Forest Walks

There was a time, not so long ago, when I felt like I was running on autopilot - juggling client calls, emails, and family life, always with a sense that I needed to be “productive.” Always to “do” something.

Years ago, I ran regularly. These days, I go to the forest. Phone on mute (or airplane mode) in my bag, not reachable easily. No music, no podcasts, no notifications.

At first, it often feels uncomfortable. My mind races with to-dos and “shoulds.” But as I keep walking, something shifts. I notice the sunlight filtering through the leaves, the sing of the birds, the way my breath slows, the sense of space opening up inside me. By the time I return home, I feel lighter and clearer. The problems I’ve been wrestling with feel less urgent - and I can see new solutions that haven’t occurred to me before.

Of course, one single pause doesn’t solve everything, but it always reminds me: sometimes the most important breakthroughs happen not at your desk, but when you step away from it.

A Simple Practice

Maybe you don’t have a forest nearby, maybe you are rather a beach person. Maybe you don’t have time or possibility to take a walk right now. It’s all ok.

Here’s something that you can do anywhere, anytime:

Find a quiet, comfortable place.
Set a timer for 5 minutes.
Put your phone away. The best is, if you leave it in another room.
Take three slow breaths.
Ask yourself: “Here and now, what is the most important?”
Note down the first thing that comes up.

No judgment. No to-do list. Just a pause.

Progress Isn’t Always Measured in Speed

What if your next breakthrough comes not from doing more, but from creating space to think, to feel, to breathe?

Slowing down can be the bravest - and most productive - thing you do this week.

Try this 5-minute pause today. Notice how you feel afterwards. If something surprising comes up, I’d love to hear about it - just reply or save this for when you need a reminder.

Take care of yourself. Real progress starts with a single, mindful breath.

One breath at a time.

Originally posted on my Substack - One step at a time. Subscribe now to get the latest thoughts and notes right in your inbox. One step at a time.