You may find yourself completing tasks and following plans, yet experiencing internal stress, restlessness, and mental fatigue. This state is not due to lack of productivity but rather a disruption in your natural internal rhythm.

Dr. Naomi Lin, a clinical psychologist specializing in stress and internal rhythms, explains:

"Anxiety often results from the pace at which activities are conducted rather than the activities themselves. Prolonged disruption of the body's internal tempo manifests as physiological tension, fatigue, and cognitive difficulties."

Assessment and Awareness

Begin by identifying moments when you are forcing yourself to rush. Consider whether you:

Rushed through meals without attention

Habitually fill silence with distractions

Feel compelled to apologize for needing rest

Multitask by planning upcoming activities prematurely

These behaviors indicate a pattern of chronic urgency rather than efficiency.

A recommended exercise is a periodic “pace check”: every hour, pause briefly and assess whether your current speed feels natural or forced. This reflective practice encourages mindful pacing and awareness.

Incorporate Neutral Time

Typical daily activity cycles alternate between productivity (work, chores) and leisure (entertainment, social media). Missing from this spectrum is "neutral time"—periods without goal-oriented activity.

Neutral time facilitates autonomic nervous system regulation. Simple activities such as sitting quietly, observing nature, or walking without destination can function as effective nervous system reset intervals.

Research indicates even 12 minutes of daily neutral time is correlated with significant reductions in anxiety and improved emotional regulation.

Align Tasks with Biological Rhythms

Human energy levels fluctuate throughout the day, contrary to uniform scheduling models. Tracking personal cognitive and energy peaks and troughs for several days allows for alignment of tasks with biological rhythms:

Engage in cognitively demanding work during high-energy periods

Schedule routine, low-effort tasks during lower-energy phases

Reserve periods of calm for restorative activities and social connections

This alignment reduces effort expenditure and mitigates anxiety symptoms.

Implement Reset Rituals

When experiencing acute tension, the body requires signaling of safety. A brief, intentional pause can activate parasympathetic responses, reducing stress.

Suggested reset routine:

Transition to a quiet space or outdoors

Ground yourself by noting physical contact with the environment

Perform six slow breaths (inhale 4 seconds, exhale 6 seconds)

Internally acknowledge, "I do not need to resolve this immediately"

These steps can decrease heart rate and cortisol levels within minutes.

Establish and Enforce Boundaries

Selecting and consistently maintaining one personal boundary that reflects your natural rhythm promotes psychological well-being. Examples include:

Limiting work-related communications after a specific hour

Designating screen-free meals

Regular short walks during the day

Restricting phone use in designated spaces such as the bedroom or bathroom

Consistent reinforcement of chosen boundaries enhances autonomy and reduces anxiety.

Conclusion

Psychological well-being is optimized by respecting inherent biological rhythms rather than imposing externally driven pacing. Integrating mindful awareness, neutral time, rhythmic task management, strategic resets, and boundary setting constitutes an evidence-based approach to managing anxiety and fatigue.

You are encouraged to experiment with these strategies to reclaim a sustainable, healthful pace aligned with your physiology.