Published at
25 Aug, 2024
Author
Gripastudio
We live in a world that glorifies motion—the faster, the better. It’s as though success is measured in the number of tasks ticked off, the speed at which we move, or how quickly we respond. And yet, in this whirlwind of doing, something profound gets lost: the quiet, unnoticed power of simply pausing.
“Within you, there is a stillness and a sanctuary to which you can retreat at any time and be yourself.”
— Hermann Hesse
Pause. I know, even the word itself feels a little foreign, right? In a world that’s always sprinting, the idea of stopping seems... unnecessary. But what if I told you that pausing isn’t just about resting? It’s not a break in the flow, but rather a reclaiming of space. Space that allows us to meet our truest selves, undisturbed by the noise.
Let’s be honest: how often do we equate constant movement with progress? We’ve all been there—caught up in the race, ticking off tasks, convincing ourselves that we’re achieving. But there’s a subtle trap hidden in this busyness. When every second is consumed by doing, where’s the space for being?
There’s an illusion at play here. The more we move, the more productive we feel. But movement without intention is like running on a treadmill—it gets you nowhere. And worse, it drains you. The more we push, the more disconnected we become from that quiet, expansive space within. That’s where the real clarity and creativity reside.
In fact, neuroscientific research reveals that constant task-switching and multitasking impair our cognitive abilities. A study from Stanford University shows that multitasking reduces our efficiency and effectiveness, with subjects performing worse on tasks requiring cognitive control when they were forced to shift focus constantly. Pausing allows us to reset our minds, improving our focus and decision-making.
Now, let’s talk about what happens when we stop. I’m not talking about crashing into the sofa after a long day or zoning out in front of a screen. No, this is about the intentional pause—the kind of pause that feels more like a deep breath than a timeout.
When you pause with intention, it’s not weakness. It’s power. It’s choosing to interrupt the noise, to say, “No, I need a moment.” And in that moment, something remarkable happens: the world slows down, your mind softens, and suddenly, there’s space. Space to think, to reflect, and most importantly, to feel.
Interestingly, meditation research backs this up. A study published in Psychological Science found that even brief moments of mindfulness meditation improve cognitive function, making us less reactive and more aware of our emotional landscape. Stillness allows us to become observers of our thoughts, rather than reactors. This shift, though subtle, transforms how we navigate stress, relationships, and decision-making.
"Almost everything will work again if you unplug it for a few minutes, including you."
— Anne Lamott
Now, before we continue, let’s clear up one common misconception: pausing is not the same as escaping.
Escaping is a flight from reality, often in response to overwhelming emotions or stress. It’s what we do when we binge-watch shows, scroll endlessly through social media, or seek distractions to numb ourselves. Escaping is avoidance; it’s turning away from what’s real.
Pausing, on the other hand, is an intentional act. It’s not about running away; it’s about creating space—space to reconnect with what’s important. When we pause, we’re not avoiding life; we’re stepping back to see it more clearly. Pausing helps us regain control and re-engage with the present moment from a place of awareness and calm.
When we pause, we allow ourselves the opportunity to process what’s happening internally, rather than pushing it aside. This distinction is key. While escaping may bring temporary relief, it often leaves us feeling more disconnected in the long run. Pausing, however, helps us face reality with greater clarity and strength.
But here’s the real beauty of the pause—it’s not just a tool for relaxation. It’s a gateway. A gateway to that vast inner space we all have but often forget about. In that pause, in that stillness, there’s an invitation to go deeper.
When we allow ourselves to pause, we tap into something greater than the surface-level chatter of the mind. We access intuition, creativity, and wisdom. The pause isn’t just empty space; it’s the fertile void where new insights, ideas, and perspectives grow.
Think about it—when was the last time you had a truly original thought or creative breakthrough while you were rushing? Chances are, it happened during a pause. Maybe you were taking a walk, sipping a cup of tea, or even sitting in stillness. That’s when the whispers of the mind—the ones we usually ignore—begin to rise to the surface. There’s even a term for this—the incubation effect, where stepping away from a problem allows the subconscious mind to generate creative solutions.
Creative geniuses throughout history have harnessed the power of pause. Take Albert Einstein, who famously said, "I think 99 times and find nothing. I stop thinking, swim in silence, and the truth comes to me." When we’re always ‘on,’ the mind doesn’t have the space it needs to synthesise deeper ideas.
Now, I’m not suggesting you abandon your responsibilities and retreat into endless stillness (unless that’s your thing, in which case, enjoy!). But what if we could bring more intentional pauses into our daily lives? It doesn’t have to be grand or time-consuming. In fact, some of the most powerful pauses are the briefest.
Pause, 1... 2... 3...
Before reacting, speaking, or responding to a situation, take three seconds. Just three. Let the space between stimulus and reaction expand. What emerges in that pause might surprise you. Research from Viktor Frankl's teachings suggests that the space between stimulus and response is where our power lies to choose our attitude and reaction.
Breathe, mindfully.
A pause doesn’t have to look like doing nothing. Try this: inhale deeply for four counts, hold for four, and exhale for six. That tiny moment of focused breathing can create a world of mental space. The act of mindful breathing has been shown to reduce cortisol levels, helping the body transition from fight-or-flight mode to a state of calm.
Pause between tasks.
Before diving into the next item on your to-do list, take a moment. Close your eyes, stretch, or even take a short walk. Let the pause reset your mind. Studies show that even microbreaks between tasks improve focus and reduce stress.
Moments to meditate.
You don’t need an hour-long meditation to experience stillness. Even a minute of sitting quietly, focusing on your breath, can open up that inner space. A study from Harvard Medical School showed that regular meditation rewires the brain’s default mode network, reducing the tendency to mind-wander and increasing self-awareness.
So here’s the thing: Pausing isn’t about doing nothing. It’s about doing something far more profound. It’s about reconnecting with yourself—undisturbed, unhurried, and whole. It’s about letting go of the constant urge to fill every moment with action and instead, allowing space for deeper connection and understanding.
The world might not slow down. But you can. And in that stillness, you’ll discover something incredible: the quiet strength you’ve always had, waiting patiently in the background, ready to guide you with a whisper.
So today, why not pause? There’s no rush. There’s never been a rush. Just take a breath. Listen. You’re already there.
References:
Ophir, E., Nass, C., & Wagner, A. D. (2009). Cognitive control in media multitaskers. Proceedings of the National Academy of Sciences, 106(37), 15583-15587.
Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition, 19(2), 597-605.
Sio, U. N., & Ormerod, T. C. (2009). Does incubation enhance problem solving? A meta-analytic review. Psychological Bulletin, 135(1), 94-120.
Frankl, V. (2006). Man's Search for Meaning. Beacon Press.
McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: Central role of the brain. Physiological Reviews, 87(3), 873-904.
Bennett, A. A., Bakker, A. B., & Field, J. G. (2018). Recovery from work-related effort: A meta-analysis. Journal of Organizational Behavior, 39(2), 123-137.
Brewer, J. A., et al. (2011). Meditation experience is associated with differences in default mode network activity and connectivity. Proceedings of the National Academy of Sciences, 108(50), 20254-20259.