Tag Archive for: pause a break for you

The Power of the Pause to Support Your Goals


I often write about the power of a pause. A pause is an intentional stop between any time frame. It can be helpful when an emotionally reactive situation is about to occur or when you feel overwhelmed. Here are other situations where a pause can help you find clarity and help you set your goals.


Pause between seasons

Seasons are a natural transition for us each year. As the environment changes temperature, external elements unfold to move us forward. Those seasonal transitions are also a good time to evaluate your goals. This is instead of an annual assessment, think about a 90-day pause and assessment. Questions you can ask yourself as you pause are:

  • What worked?
  • What happened to make this work?
  • What’s next?

These reflections give you an opportunity to course-correct or amplify your efforts.

Pause when there are life transitions

Life transitions, such as moving, job changes, or family losses can be happy or sad. We may want to barrel through and get to the other side of that transition. A pause can help all types of support. It can be with emotional support therapy or coaching. Addressing your emotions and finding additional support can offer clarity and move you forward. You can add to your team knowing the support you need. A bigger team might include a cleaning person at home,

Initiate a strategic pause

An intentional strategic pause helps you at home and at work. Strategic meetings offer clarity in all forms. A family board meeting or annual summit with time together, away from home, talking about family values, connects families with communication and cohesiveness. Your business hosts an annual strategic planning meeting to interpret data from last year and know the next steps.


Pause for self-care

More people are speaking about their needs for a pause. If you have been moving at warp speed or feeling out of sorts because of the speed of life, here is permission for you to speak what you need when you need it. “Slowing down before jumping to action can set you on a much more meaningful path to action.” You will be all the better for responding in a way that is authentic to you and your values.


Here is your first step to empowering your pause. That is knowing when a pause is valuable for you. I encourage you to take a few minutes now and jot a few ideas down.

6 Ways to Pause in our Busy World

6 ways to pause in a busy world


I recently spoke to a group of 20 women business owners. I said, “who’s busy?”   Everyone raised their hands.  Not surprising, right?


There’s not much time to pause in our busy world.  At work there are tasks, projects and deadlines.  At home we focus on our family.  There’s the rush of thoughts and feelings when something went off kilter. At times we think we should forge ahead and just get on with whatever we are doing.  There’s much to think about and no time to think about it.  A pause could make a difference in your stress level, in your decision making, and in your happiness.  It’s not only moving that creates new starting points. Sometimes all it takes is a subtle shift in perspective, an opening of the mind, an intentional pause and reset, or a new route to start to see new options and new possibilities (Kristin Armstrong). Here’s some ways to pause.

Breathe deeply

Maybe you haven’t thought about breathing and how it affects our brains.  When we take a deep breath and let it out slowly, we are slowing down our body mechanisms and our brain.  Controlled breathing “may be the most potent tool we have to prevent our brains from keeping us in a state of stress, and preventing subsequent damage caused by high stress levels.”  Creating a pause physiologically helps us.

Say a prayer

A client shared with me how she recites the “Serenity Prayer” when she needs a pause. Whether it’s her kids fighting or a decision to make about work,  her prayer gives her a pause and helps her focus on what’s important to you. It may be a few words or something memorized, prayer is centering and mindful.

Drink water or get a snack

It’s difficult to hydrate sufficiently.  Our bodies require more water than we think about regularly.  Pausing to drink water gives us a physical lift too. When we think of the benefit, add a sip of water as a pause.  A protein filled snack can do the same. It’s a break to fuel.


Make a connection

Whether it’s a smile, a hug, a text or a phone call, making a connection is a pause.  Connections yield self-confidence, empathy, empowerment and positivity.  Keep connected during a pause with tools like your phone.  A connected person is a happy person.


Talk a walk

Getting up and moving around is a physical and mental pause.  Getting outside in the green space does even more to give you a pause.  Taking a walk gives you time to reflect, engage, create new perspectives and go back to work ready.

Take a nap

A nap is the ultimate pause! When you are tired, your brain is stuck and you have no energy to proceed, a nap is the best way to pause.  It’s my favorite way to pause!


How can you create an awareness of when to pause? Is there an emotion you recognize with anger or fear? Is it a feeling like a clenched jaw or stomach pain?  Start to recognize when a pause can make what you are doing easier and more in line with your values and needs.


why pause