When Less is More

By Dena Johnson

Based on the presentation given at our 2025 Open House.

It’s all too much! Instant gratification and the trap of needing to do it all, all the time. 

Instant gratification refers to the desire for and expecting immediate satisfaction or results, often at the expense of long-term goals, patience and deeper fulfillment. It’s a huge part of our current culture, fueled by rapid technological advancements, the internet, and the convenience of on-demand services. It’s also closely tied to the brain’s reward system – dopamine (the “feel good” neurotransmitter) is released when we experience pleasure, and instant gratification is basically your brain chasing a short-term high. Dopamine dependence can cause us to become conditioned over time to seek these quick hits of pleasure, reducing tolerance for delayed gratification.

Some consequences include decreased patience, superficial satisfaction, financial impulsivity, and the exacerbation of mental health issues such as anxiety, depression, and low self-esteem.

The trap of needing to do it all, all the time, is deeply connected to instant gratification. In a world where productivity is glorified and immediate results expected, we feel pressure to constantly be accomplishing something – and being able to show it. We all know how just how crappy social medial comparison can feel. Riding the productivity high is also a real thing. Being able to check things off the list also releases dopamine, which can lead to a cycle of seeking quick wins to feel accomplished. This leads to making rest feel unproductive and sometimes even guilt-inducing. Endless access to information makes it easy to feel like we should be learning, improving, fixing, always optimizing.

It all leads to burnout, fatigue, shallow engagement, perfectionism, anxiety, and a loss of presence.

Once we really start to recognize the culture that we live in and how internal and external reward systems can reinforce certain behaviors, it’s important to cut ourselves a little slack. Give yourself some grace. Know that it takes conscious effort to make changes under such circumstances.

Counteracting instant gratification and breaking the do it all cycle

• Mindfulness and awareness – these practices help us to resist impulsive behaviors that don’t align with our goals and values.

• Goal setting – establishing long term goals can create a sense of purpose and reduce the allure of immediate rewards.

• Prioritization – not everything is urgent or important – identify what truly matters.

• Embracing rest and slowing down – recognizing rest as productive helps to reframe downtime as a necessity.

• Letting go of comparison – focusing on personal values instead of external validation reduces the pressure to keep up with others.

• Mindful consumption – being intentional about media, work and commitments prevents overwhelm and fosters deeper engagement.

Balancing your ambition with what is sustainable is key. What that looks like is different from person to person. Doing less but with more intention often leads to greater fulfillment than trying to do everything all at once in a scattered, scraping the bottom of the barrel way.

Where less may be more in the bodywork and self-care corner

• Self-care tools and remedies – often we get caught up in wanting to throw all potential tools at a problem, hoping to fix it as quickly as possible. While intentions are good, this comes with downsides. Throwing too many solutions at a problem at once, you may not know what actually worked for you, OR something might be working well, but another thing is counteracting positive benefits.

• Pushing oneself in exercise and stretching – don’t get me wrong, we do want to challenge ourselves and try things out of our comfort zone. However, it’s important to develop the ability to tune in, find the limit and respect that each day.

• Pressure, number of areas focused on in massage sessions – It all depends on where you are at that day.  Sometimes our body can only receive so much information. Sometimes we need to give areas of concern more time and attention. Sometimes the tissues need a variety of pressure, not just pushing in as hard as we can.

Integration – Where true healing happens  

Integration is the process of absorbing, processing, and embodying the physical, emotional, and energetic shifts that occur during healing experiences such as massage therapy and bodywork. It involves giving yourself time and space to reflect, adapt and align with the changes, allowing for deep and lasting transformation. Integration supports the nervous system, enhances self-awareness, and ensures that healing is not just a temporary experience but a sustainable part of one’s well-being.

Integration + Bodywork

Why It Matters

• Nervous System Regulation – bodywork shifts the nervous system from a sympathetic (fight-or-flight) to parasympathetic (rest-and-digest) state. If we jump back into busyness immediately after a session, we risk undoing those benefits and reinforcing stress patterns.

• Cellular and Tissue Adaptation – bodywork releases tension, increases circulation, and can shift postural or movement patterns. Our bodies need time to adjust and learn new ways of holding themselves!

• Emotional Processing – bodywork affects more than just the physical body, releasing stored emotions. Giving ourselves space to feel and integrate emotions is part of the healing process. Instant gratification and chasing busyness are often methods of avoiding feeling our feelings.

• Avoiding Overload – Stacking too many sessions or constantly seeking the next modality/treatment without integration can lead to overwhelm and block true transformation.

What It Looks Like

• Hydration – key to supporting the body’s functions and recovery.

• Gentle Movement – walking and stretching help the body to process and release what has shifted, as well as fully feel new changes.

• Intentional Slowing Down – avoiding stressful or stimulating activities post-session helps reinforce relaxation and nervous system balance.

• Trusting the Process – healing is non-linear. Allow shifts to unfold over time rather than forcing instant results.

• Rest and Reflection – taking time after a session to breathe, journal, or simply be still helps solidify benefits.

One idea to utilize following your appointments is to keep a bodywork journal! Journaling or simply meditating on these prompts can assist your integration process! They are listed in no particular order. I recommend focusing on whichever one calls out to you in the moment. Answer with as much or as little response as you want, there is no right or wrong way to do it. View your health as a journey, not a checklist to complete.

“Once you start approaching your body with curiosity rather than with fear, everything shifts.”

– Bessel van der Kolk, The Body Keeps the Score 

We would love gift you Dena's Bodywork and Self Care Journal Prompts. They can be found in the .pdf below.

Bodywork and Self Care Journal Prompts.

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