“Between stimulus and response, there is a space. In that space is our power to choose.” – Viktor Frankl
Today, I want to share with you something that can truly change your life for the better: learning to pause.
In our fast-paced world, we often respond to life’s challenges and demands with knee-jerk reactions. But did you know the most powerful thing you can do is not to jump into action…it’s to pause? To take a moment to breathe, reflect, and choose your response intentionally.
When we act immediately (i.e. “re-act”), we are using our amygdala, the animalistic part of our brain responsible for instinctive, conditioned responses. So basically, we are responding unconsciously based on our past experiences, using outdated information.
When we insert space between our emotions and actions, we can use our rational brain (pre-frontal cortex) to make conscious choices that align with our higher selves (and produce better outcomes). This pause allows us to connect with our inner wisdom and intuition, to understand our feelings better, to challenge our emotional triggers, and to respond from a place of love rather than fear or frustration.
5 ways to practice the pause
Here are some practical ways you can incorporate the power of the pause into your daily life:
1. In moments of stress
When you feel that familiar rush of anxiety or frustration, take 5 deep breaths, slowing your breathing and heartrate down. (You cannot access your logical mind when emotionally triggered, so calming your nervous system is key.) For example, if a colleague makes a critical comment during a meeting, pause. Breathe deeply and consider your response. This allows you to respond thoughtfully rather than react defensively.
2. During difficult conversations
Conversations about feelings can be challenging. Before diving into a potentially heated discussion with a loved one, take a moment to gather your thoughts. Ask yourself what your intended outcome is, and what you need to communicate to achieve that outcome. This pause can turn a potentially explosive conversation into a constructive dialogue.
3. Before making decisions
When faced with a big decision—like changing jobs, moving, or ending a relationship—give yourself ample time to reflect. Write down your thoughts, feelings, and fears. This space before making your decision allows clarity to emerge and ensures your decision is conscious, not reactive.
4. In daily routines
We miss so much of life by rushing from task to task, instead of fully enjoying the moment. Incorporate mindful pauses in your daily life, like when drinking your morning coffee, eating lunch, or waiting in line. Instead of reaching for your phone to fill the time, take a moment to breathe, notice your surroundings, and ground yourself in the present moment.
5. In between goals and tasks
Once you’ve checked something off your list or accomplished a major goal, pause. Reflect on how far you’ve come and the progress you’ve made. Allow yourself to savour the moment and to celebrate. Reward yourself with a period of rest before diving back into action.
Several years ago, I made it a rule to never communicate, make decisions, or act when angry or upset. And it has served me well as I’ve gained so much insight from the pauses I insert between my emotions and my actions.
The power of the pause is a gift we can give ourselves and others. In a world that often pushes us to react immediately and never stop taking action, taking a moment to breathe, reflect, and savour the moment can lead to deeper understanding of ourselves and others, and to more authentic, conscious living.
Embrace the power of the pause, and watch how it transforms your life!✨
xo Karen
Resources
If you’d like more support in making this year your best yet, I invite you to join me for my free masterclass, where I will show you how to create Your Most Awesome Year Ever!
See also:
Share your ideas
When or where have you found it helpful to pause before taking action? Please share…
0 Comments