It seems a little crazy for me to reflect on this—slowing down is not something that has ever come naturally to me. But here goes. Over the past two years, patience and humility have become two companions I didn’t know I needed. My family says I’ve become kinder. I’m not entirely sure I see that myself (maybe the jury’s still out), but one thing I know for certain: I’ve slowed right down. And that shift—this noticing—has transformed the way I live and love my life. It started with the small things: pausing to really hear laughter, taking in the stillness of a morning walk, or the aroma of freshly brewed coffee. These moments, once rushed past, have now become the highlights of my day. They’ve taught me to seek beauty in the ordinary and to find joy in simply being present.
At the heart of this transformation has been a deep sense of connection—to others, to myself, and to the world around me. Living with long COVID has reshaped my perspective in ways I never expected, forcing me to slow down and focus on what truly matters. For me, this has meant cherishing the moments I once overlooked: laughing with my family over dinner, enjoying the quiet companionship of a friend, or simply feeling the sun on my face during a morning walk. These small, everyday experiences have become my guideposts, reminding me of the profound value in slowing down to truly live. In many ways, I feel like I’m rediscovering my new self—Andrew 2.0. For example, I’ve started valuing simplicity over status. Instead of chasing the next big achievement, I find joy in a quiet cup of coffee, a genuine conversation, or being present for my family. Before, my focus was on climbing the ladder; now, it’s on creating moments of connection and meaning. This shift feels like stepping into a more authentic version of myself. And that’s okay. We all wear masks in life, and for a long time, mine was my suit. It represented ambition, authority, and a sense of purpose I thought I needed to project. But letting go of that suit was like peeling back a layer of armour. Without it, I began to see myself differently—not as a role or title, but as a person with values, vulnerabilities, and a desire for deeper connections. It’s been a journey of finding strength in simplicity and authenticity, rather than external markers of success. When the suit came off, I began to uncover who I am underneath.
Rediscovering this new version of myself hasn’t been without its challenges, but it has brought clarity, gratitude, and a renewed focus on what truly sustains me: connection. As I’ve noticed, it’s okay to be broken. I share this vulnerability only with my small tribe—those I love and trust. Some people don’t understand it, and that’s okay. You have to have been broken to truly understand what it means. That understanding has deepened my empathy and reinforced my love for others. I’ve seen both the good and the bad in well-being, and that gives me a unique perspective. This shift has taught me lessons that I’d like to share, distilled into six meaningful points:
1. Notice the Beauty Around You
Noticing isn’t just about appreciating beauty—it’s foundational to well-being. When we slow down and truly pay attention, we become more attuned to our own needs and the needs of those around us. It’s in the small details—someone’s tone of voice, a fleeting expression, or even our own fatigue—that the real work of care begins. For me, noticing has been a game-changer. It’s taught me to recognise when I need to rest, when someone I care about needs a kind word, or when a simple act of gratitude can brighten the day. Slowing down to notice isn’t just self-care—it’s the foundation of truly showing up for others.
2. Be Present and Let Go of Distractions
Slowing down is like putting on glasses for the first time. Suddenly, the intricate patterns of life come into focus. I’ve noticed things I used to rush past: the curve of a wave, the sound of the wind, and even the way my own breath feels in stillness. These moments have become anchors of gratitude, reminding me that life isn’t a race—it’s a series of small, breathtaking moments shared with others. I’ve found that noticing these details grounds me, especially during moments of uncertainty.
2. Be Present and Let Go of Distractions
Slowing down has been a crash course in presence. I’ve learned to stop planning my replies during conversations or mindlessly scrolling through my phone. When I’m present, I’m better able to connect with the people who matter most—my family, my friends, and even the kind barista who remembers my coffee order. These connections, no matter how small, create a web of support that sustains me. For me, presence is about showing up fully, whether that’s in a heartfelt conversation or a quiet moment of stillness.
3. Practice Gratitude and Embrace Imperfection
Gratitude has become my daily anchor. Each morning, I write down three things I’m grateful for—whether it’s the warmth of the sun, a kind word from a friend, or the smell of freshly brewed coffee. This simple practice has grounded me and shifted my focus from what’s missing to what’s meaningful in my life. By focusing on what I have instead of what I lack, I’ve found peace and contentment. I’ve also come to embrace imperfection—both mine and others. True connection isn’t about presenting a perfect image but about showing up as our authentic selves. It’s in these raw, vulnerable moments that relationships deepen and transform. Living with long COVID has reminded me to celebrate small victories and find grace in the messiness of life.
4. Take Care of Yourself
Self-care used to feel like an indulgence, but now it feels like survival. This shift began during my recovery journey with long COVID, where small acts of care—like allowing myself to rest without guilt or prioritising quiet moments to recharge—became essential to my healing. These moments taught me that self-care isn’t selfish; it’s a foundational practice that enables me to show up fully for myself and others. Whether it’s a quiet walk, a quick nap, or simply stepping back when I’m overwhelmed, I’ve realised that rest isn’t a luxury—it’s a necessity. This journey has shown me that taking care of myself allows me to better care for the people I love. It’s a ripple effect of kindness, starting with me. By listening to my body’s needs, I’ve learned to prioritise balance in a way that feels sustainable.
5. Reflect on What Matters
Slowing down has given me the time and space to reflect on what truly matters. What do I value? What gives my life meaning? These reflections often circle back to one simple truth: connection is at the heart of it all. My relationships with family, friends, and my broader community are what sustain me through life’s challenges and bring joy to even the toughest days. Stripping life back to its essentials has helped me realise that it’s not about the masks we wear but the connections we nurture.
6. Embrace Change and Mindfulness
Life is messy and unpredictable, but slowing down has taught me to embrace that unpredictability. I’ve stopped resisting change and started trusting the journey. Mindfulness has been my compass, guiding me back to the present moment—whether I’m drinking my flat white, doing dishes, or simply breathing. These small acts of awareness have opened my heart and deepened my connections. Embracing mindfulness has been like finding an anchor in a storm.
The Bottom Line
By slowing down, I’ve discovered a life that’s more intentional, compassionate, and fulfilling. I’ve learned to celebrate the smallest victories and to lean on the connections that sustain me. It’s not perfect—but it’s real, and it’s mine. And maybe, just maybe, my family is right: I’m a little kinder these days. Slowing down has helped me see the world differently, but more importantly, it’s helped me see myself differently.
Rediscovering this new version of myself has been humbling, but it’s also been empowering. Each of the six lessons I’ve shared—like noticing beauty, practicing gratitude, and embracing change—has shaped Andrew 2.0. They’ve grounded me in a life that values connection over perfection, presence over productivity, and authenticity over image. These lessons aren’t just ideas; they’re the daily practices. They sustain and inspire me as I continue to grow into this new version of myself. Andrew 2.0 is more grounded, more grateful, more connected, kinder and isn’t afraid to express emotion. While my PhD study focuses on well-being and leadership, it’s not the credentials, courses, or titles that define this understanding. It’s the lived experience of struggle and growth that gives me the insight to truly help others. And that’s a gift I wouldn’t trade for anything.
So, what will you do today to strengthen a meaningful connection? Share your story—I’d love to hear how you’re reflecting on the people who fill your circles this season.