Learning to Pause Without Losing Momentum: 5 Ways to Introduce Pause Into a Busy Day

I’ve been thinking a lot about my journey to Everest Base Camp. One of the fundamental takeaways I had from that journey was the importance of pausing. Now, I believe that learning to pause is one of the most crucial skills we can develop as humans.

1. Start and Stop Meetings with Intention

Start with 60 quiet seconds to arrive in the space together. Not to be spiritual. Just to be present. One leader said, “It changed how we listen, right from the start.”

End meetings with a moment of quiet self-reflection. Ask the team to consider how they are showing up so they can reconnect with who they want to become rather than the status of their to-do list.

2. Practice Box Breathing Between Conversations

Inhale for 4 seconds → Hold for 4 → Exhale for 4 → Hold for 4.
Do this for 2–3 minutes to calm your nervous system and clear your mind.

3. Take a Micro-Break Between Back-to-Back Meetings

Just 2-3 minutes. Stand up. Stretch. Breathe. Look out the window. It’s a reset button for your attention and your stress hormones.

4. Walk After Feedback Instead of Reacting Right Away

One coachee started walking around the block after tough feedback. She returned with greater clarity, less defensiveness, and was able to build stronger relationships.

5. Use Self-Compassion to Pause Through Hard Moments

When mistakes happen or emotions rise, pause to offer kindness to yourself. Tell yourself, “This is hard. I’m doing my best. Others are struggling too.” This kind of self-forgiveness helps you reset, not spiral.

These are just a few examples of how leaders are learning to pause by stepping into life with more awareness.

Start with one and do it consistently. Let it become a habit that helps you think more clearly, and lead more thoughtfully.