I often ignore my well-being—mind, body and spirit—while advancing my academic career. As a woman of color academic, balancing work and life feels very hard. My personal and professional lives are tangled, pulling at me in tiring ways. Relaxing seems wrong, and resting feels like a luxury.
I get so caught up in meetings and deadlines that on a typical day I often skip lunch. I forget to drink water and don’t even step outside for fresh air. My self-care plan has been “out of sight, out of mind.”
Now, in my 40s, I see the toll this has taken. I struggle with muscle spasms, neck pain, mental health issues and deep exhaustion. The hardest part? My six-year-old daughter says, “Mom works a lot.”
Enter Slow Living: A Revolutionary Recalibration
The slow living movement, rooted in the slow food movement, promotes a lifestyle centered on mindfulness, sustainability and quality over quantity. It encourages us to slow down and make intentional choices in a world that often values speed and productivity. This philosophy emphasizes the importance of relationships, well-being and balance.
For women of color in academia, slow living practices provide a means to counteract the intense pressures of teaching, administration, funding and publication. These pressures are heightened by systemic challenges such as microaggressions, tokenism, code-switching and the obligation to mentor students from similar backgrounds. This leads to cultural taxation and the demands of invisible labor, resulting in increased stress and burnout. The slow living approach promotes self-care and helps us reconnect with what truly matters, enhancing resilience and mental well-being.
The Invisible Burdens Women of Color Carry
Women of color in academia often face unique challenges that remain invisible to many of their peers. For example, the overwhelming burden of service work, particularly mentoring students of color, frequently contributes to feelings of isolation and burnout. While mentorship is vital and rewarding, it takes a significant toll, contributing to a sense of alienation, invisible labor and racial battle fatigue. The emotional and intellectual labor involved often detracts from time that could otherwise be spent on research, teaching or personal pursuits. Addressing these issues requires a deeper understanding of systemic obstacles and intentional efforts to foster equitable academic environments.
Furthermore, women of color academics often encounter challenges related to tokenism within predominantly white academic settings. Their roles can be perceived as symbolic, which leads to the expectation that they represent entire racial or ethnic communities. Faculty of color are frequently called upon to address student concerns regarding racism or to spearhead diversity, equity and inclusion initiatives, a burden not equally shared by their white colleagues.
Moreover, microaggressions—subtle yet harmful discriminatory behaviors—can create an environment in which faculty of color feel compelled to continually validate their competence. These experiences highlight the need for systemic change to cultivate a more inclusive atmosphere where women of color faculty can thrive and contribute their invaluable perspectives.
The Slow Living Solution
The principles of slow living offer women of color academics a robust way to reclaim their time and energy, enabling them to focus on their well-being, passions and purpose. Embracing slow living practices may aid us in navigating the often overwhelming demands of academic life with greater intention and balance, which may amplify self-agency.
Mindfulness practices such as morning meditation or walking in nature can provide essential moments of peace. Setting boundaries, saying “no” to additional commitments and taking mental health days are other strategies that allow academics to preserve their energy. Intentional time management helps reduce stress and ensures alignment with personal values, creating a more fulfilling academic experience. Institutional support for mindful practices can be crucial in promoting the well-being and retention of women of color faculty by creating environments that prioritize self-care, work-life balance and mental health.
Slow living enhances career satisfaction by aligning daily tasks with long-term goals. Reflecting on work can help identify opportunities that bring purpose and joy, like prioritizing collaborative projects that match personal values. A model that reflects this intentional approach is transformational leadership in academia. This model focuses on leaders encouraging collaboration, promoting shared goals and emphasizing personal growth and well-being. Women of color faculty may use this model to engage in work that is aligned with their values and supported by institutional leadership, promoting meaningful collaboration and decreasing the likelihood of feeling disconnected or burned out.
Incorporating slow living into academia can inspire a ripple effect across departments and institutions. Women of color faculty prioritizing well-being and balance set a powerful example for colleagues and students. These shifts can foster a culture that values mental health and personal fulfillment as much as professional achievement. Over time, tailored slow-living principles could encourage academic institutions to reimagine success metrics, emphasizing sustainability, collaboration and community impact.
From Individual Change to Institutional Transformation
Slow living can’t flourish in a vacuum. For women of color faculty to thrive, institutions must provide meaningful support. Structural changes can transform individual efforts into a sustainable culture shift—and, honestly, wouldn’t academia be better off for it?
Institutions can enhance the well-being and retention of women of color faculty through several structural changes. Implementing flexible work policies, such as remote teaching and flexible hours, helps faculty manage their professional and personal lives. A holistic approach to tenure and promotion that values work-life balance, teaching quality, mentorship and community impact fosters inclusivity. Mentorship programs and employee affinity groups provide essential support and collaboration. Additionally, dedicated mental health resources help mitigate burnout. Programs like the Advancing Faculty Diversity initiative at the University of California celebrate (and fund) faculty DEI contributions. Finally, incentivizing collaborative work can shift success metrics to prioritize impactful contributions, benefiting faculty and institutions.
A Paradigm Shift Worth Embracing
After years of pushing myself to the limit, I realized it was time for a change. While moving to a peaceful countryside cottage wasn’t possible, I discovered that small daily habits could transform my busy life. I started by walking: Each morning, I would take a 10-minute walk through my neighborhood, paying attention to the rhythm of my steps and allowing myself to immerse in the present moment fully. I also began typing slower, breathing mindfully and speaking intentionally. These simple changes introduced mindfulness, making me feel less frantic about productivity and helping me prioritize quality family time.
Embracing slow living in my professional life has been a game-changer. It’s helped me focus on well-being and redefine success as living better rather than just doing more. As academics, we should celebrate lifelong learning and incorporate slow living into our lives. After all, if we’re too busy to care for ourselves, what are we truly working for?
So here’s my challenge to you, dear reader: Take a deep breath. Walk a little slower. Break away from the chime of an email sitting in your inbox. Speak with intention. Let’s rewrite the script that tells us we must hustle to the point of harm. Our careers, families and, most importantly, we are worth it.