Racing to the Finish Line: Mindfulness, Time, and the Habit of Rushing
While re-reading one of my all-time favorite books, Radical Acceptance by Tara Brach, I came across a poignant reflection. A student of hers shared that he felt like he had been “skimming through the surface of life in a race to the finish line – death.”
That one line stopped me in my tracks.
It prompted me to examine my own relationship with rushing. Like many of us, my days are packed—filled with goals to accomplish and endless boxes to check. Just the other day, I caught myself hurrying through a walk with my two-year-old son. After multiple stops to examine rocks, bugs, trees, and flowers, I felt myself growing restless with the “lollygagging.” I began nudging him along, saying, “Bye-bye, flowers.”
Then it hit me.
There I was, walking beside this little being with his innocent, beginner’s mind—ready to discover the world. And I was focused on planning dinner, doing dishes, and prepping for bedtime. Instead of relishing the moment, I was rushing through it.
That moment stayed with me. Over the next few days, I began to meditate on my habit of rushing—paying attention to when it appeared, how it felt, and when I could slow down and savor instead.
The Cultural Epidemic of Hurry
Stress is so ubiquitous in our culture that it often goes unnoticed. Our lives are defined by long “to-do” lists, packed schedules, traffic, and the constant feeling of not enough—not doing enough, not being enough.
We know that chronic stress contributes to a range of health issues: high blood pressure, heart disease, and potentially even cancer. Psychologically, it leads to irritability, anxiety, depression, resentment, and relationship struggles. But perhaps most painful of all, the habit of rushing causes us to disconnect from the very things that give life meaning.
Practicing a New Relationship with Time
The constant busyness of modern life builds a deeply ingrained habit of rushing—one we often practice without even being aware of it. But as with any habit, awareness is the first step to change.
By tuning in to how we relate to time—both internally and externally—we can begin to slow down, soften our grip on productivity, and arrive more fully in the present moment.
Below, I’ve outlined practices to explore both our internal and external relationship to time.
Internal Relationship to Time
1. Body Awareness
Notice how your body feels when you’re rushing. Do you sense tightness in your face, raised shoulders, clenched fists, or restless energy? Bring curiosity to these sensations without judgment.
2. Thought Awareness
Pay attention to your mental habits. Are you planning, comparing, judging? Name them gently—“planning,” “judging”—and practice letting them go.
3. Conscious Slowing Down
Try intentionally building three slow breaths into transitions between activities. You can also pause for three breaths anytime you notice your body tensing or your mind racing.
4. Surrender
When life throws a wrench in your schedule or you're running late, try surrendering. See these moments not as failures but as reminders: we’re not in control—and that’s okay. We can still bring presence and kindness to now.
5. Meditation Reminders
Set a gentle alarm to prompt mindfulness throughout the day. You might use the following short practice:
The Three-Minute Breathing Space
Step 1: Becoming Aware
Adopt a dignified posture. Close your eyes if comfortable. Ask:
What am I experiencing right now?
Notice thoughts, feelings, and body sensations—acknowledge them without trying to change anything.
Step 2: Focusing Attention
Bring your attention to the physical sensations of breathing. Feel the breath rising and falling in the abdomen. Let each breath anchor you in the present.
Step 3: Expanding Awareness
Broaden your attention to include your entire body. Notice posture, tension, or ease. If you feel discomfort, imagine the breath moving into and around that area, gently befriending the sensation.
External Relationship to Time
1. Plan Ahead
Set aside time for daily tasks like getting gas, prepping meals, and tidying up. Allow enough time in the morning for breakfast and gentle preparation for the day. Even brushing your teeth can become a mindful ritual.
2. Prepare the Night Before
Lay out your clothes, pack what you’ll need, and jot down a to-do list for the next day. These small actions reduce morning chaos and make room for a calm start.
3. Build in Buffers
Use a planner or your phone to map out your day—and be generous with time. Give yourself at least 10 minutes between appointments or transitions so you can arrive centered and composed.
The Power of Presence
Bringing more mindfulness to our relationship with time is a powerful antidote to chronic stress. It allows us to soften, to reconnect, and to be more present for ourselves and our loved ones.
We don’t need to race through life to feel like we’re doing it right.
Sometimes the most meaningful moments arise not in productivity or achievement, but in the pauses—in the bugs and the rocks, the flowers and the slow, wobbly steps of a child who hasn’t learned to rush just yet.