“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

— Viktor E. Frankl

There’s a quiet moment—often overlooked, often rushed past—that holds incredible power. It’s the pause.

Not a long retreat. Not an hour of meditation. Just a simple breath. A beat. A space before you say yes, before you react, before you move on to the next thing.

For years, I was a master of motion. Always on to the next task, the next meeting, the next achievement. Even in retirement, my calendar fills fast. I’ve learned to do a lot. But I’m still learning to be. And that’s where the pause comes in.

What Is “The Pause”?

The pause is a conscious interruption in our automatic patterns. It’s a moment to check in with yourself. It might be:

• • A deep breath before replying to an email.

• • A silent count to three before speaking during a heated conversation.

• • A walk outside before jumping to the next item on your to-do list.

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  • A few seconds of noticing your surroundings, your body, or your breath.

It doesn’t take long—but it makes a lasting difference.

Why the Pause Matters

We live in a reactive world. Notifications buzz, expectations pile up, and our brains are wired to do before we think. But when we allow even a short pause, we create space for:

• • Clarity: What do I want to say or do here?

• • Presence: What’s actually happening right now—not what I fear or assume?

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  • Choice: Is this a reflex, or is it a response I can stand behind?

Without the pause, we drift. With it, we lead.

My Experience with the Pause

I didn’t always honor the pause. I used to mistake speed for progress. But over time—through journaling, reflection, and some hard-won lessons—I’ve come to see the pause as a form of power.

Some of my best decisions didn’t come from rushing. They came after a walk. A journal entry. A silent moment sitting with a cup of coffee before the day took off.

That pause didn’t cost me time. It gave me alignment.

How to Practice the Pause Daily

If this idea speaks to you, here are a few practical ways to weave it into your life:

1. 1. Use Transitions as Triggers  – Before opening your inbox, pause. Before you walk into a room, pause. Let moments of change become moments of choice.
   2. Anchor to the Breath – Take one full breath before responding to anything stressful. Not a big showy breath—just an intentional one.
   3. Set a Timer- Try a 1-minute pause three times a day. Morning, midday, and evening. No agenda—just check in with your body and mind.
   4. Insert a Question – In the space of the pause, ask: What really matters right now? 
   5. End the Day with a Reflective Pause – Rather than collapsing into sleep, take 60 seconds to think: What am I grateful for today? or What did I learn today?

A Pause Isn’t Doing Nothing—It’s Doing the Right Thing

In a world obsessed with hustle, the pause can feel countercultural. But it’s not weakness. It’s wisdom. It’s not wasted time. It’s time redeemed.

I believe every one of us has the capacity to live more fully, more intentionally, and more aligned. The first step might not be action—it might be a pause.

So today, I invite you to try it. Just once. Stop before the scroll. Breathe before the answer. Rest before the rush.

Pause.

And notice what opens up in the quiet.