We live in a constant state of flux. In this day and age especially, we are bombarded with a million thoughts, a hundred problems, a thousand choices. With so much competing for our attention, it’s hard to keep calm amid the chaos. Oftentimes, it leaves us disconnected, reactive, and on edge. But it doesn’t have to be this way. It’s not easy, but it’s simple. If you want to be more centered, calm, and collected in spite of daily struggles, it’s time to learn the art of pausing.

Text: "It's Time To Learn The Art of Pausing" with graphic of pause button with flowers in the background

What it means to pause

To pause simply means to stop whatever it is you’re doing or are about to do for the time being. Instead, you breathe, rest, or take a break. You disengage temporarily. This doesn’t mean you end that task or give up on it completely. Like pausing a movie for a potty break, you will get back to it eventually.

Pausing also means being in the moment. You stop and smell the flowers instead of just going through the motions. You appreciate the scenery and smile, then you resume your run.

When and why you should pause

Don’t you wish that you could just hit a pause button when everything is in chaos? Well, you can. You don’t get to pause everyone around you, but you get to pause yourself before a mental breakdown. When anything ever gets overwhelming, it’s an obvious time to pause.

It doesn’t matter whether it’s a million things on your to-do list or that noisy neighbor that’s stretching your limit. Whenever you feel like you’re about to lose your sanity, patience, self-control, or all these, pause. This way, you can step back and assess the possible consequences of anything you’re about to do. Maybe you start prioritizing and then hacking that list one step at a time. Or you might realize that wearing ear plugs instead of storming over to your neighbors’ is a viable alternative.

If you feel an intense emotion that’s spurring you to do something, pause. You might not be thinking rationally. There’s wisdom to this quote by Ziad K. Abdelnour: “Don’t promise when you’re happy, Don’t reply when you’re angry, and don’t decide when you’re sad.” When you’re in a calmer frame of mind, revisit your plan and see if you still think it’s a good idea. Learn the art of pausing to save yourself from uttering hurtful words or disappointing others. It can save many relationships.

Quote by Ziad K. Abdelnour "Don't promise when you're happy, Don't reply when you're angry, and don't decide when you're sad."

When you’re making decisions, try hitting the pause button. Even if it’s only a choice on whether to buy those things in your online shopping cart or not, pausing can help you put things in perspective and see things better. Browsing through a sale? Unless you really needed that item to begin with, pause. While you do, that sense of urgency could disappear, and you can get back to it with more self-control.

Although it can be tempting to pause only when we absolutely need to, adding regular “pauses” to our daily routines helps us make better decisions, respond more rationally, and feel happier. After all, prevention is better than cure. So practice the art of the pause more frequently and maybe even at regular intervals. It will teach you to keep calm amid the chaos. It’ll also begin to come naturally with practice.

Woman in seated meditation pose practicing the art of the pause
Learn the art of pausing and feel as calm as you look.

How do I learn the art of pausing?

It might be hard to wrap your head around hitting the pause button. After all, we live in a world where speed is rewarded, silence is seen as a weakness, and where pretty much everything is instant. We’re constantly busy with multiple urgent things. How do we even find a moment to spare? To learn the art of pausing seems only possible to those who aren’t as busy as you.

But pausing does not mean walking away from a team meeting and saying, “Whatever”. It’s not ignoring your baby’s cries while you watch TV. You only need a breath or mere moments to practice the art of the pause. Even a minute can work wonders.

Pausing can be as long or short as you want it to be. It can take many forms, depending on what works best for you. You can change it up depending on the situation. Here are some ways to keep calm amid the chaos:

  • Breathe – Center yourself with this breathing technique. It’s effective in calming you down whenever you need a quick pause! If you’d like to remind yourself to breathe mindfully every now and then, get this free wallpaper from my resource library!
breathe wallpaper mockup on phone and desktop

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  • Stretch – When you’ve been working on a task for so long, allow yourself to pause and relax your body by stretching.
  • Meditate – Allot 5 minutes at the start and end of your day to meditate, reflect, and give thanks. I love looking out at a window and just viewing and listening to nature while doing this. It makes me feel at peace and helps me start the day better (I even wrote a poem about it!).
  • Do a forward bend – This is extremely helpful especially when you’re feeling very emotional. Simply bend over and reach for your toes. If you’re sitting, you can put your head between your knees. Then breathe slowly and deeply for half a minute or the full 60 seconds. According to this awesome article from Psyche.com, doing a forward bend actually activates our parasympathetic nervous system – our ‘rest and digest’ system – which helps us slow down and feel a little calmer.
  • Take a walk – If you’ve got a bit more time, take a walk and just immerse yourself in your surroundings. If you’re walking around green spaces, it can put your brain in a meditative state.
  • Pray – For me, this always works wonders. Praying and asking God for guidance and help in whatever it is you’re facing can help you make better decisions and reassures you that things will fall into place. “Draw near to God, and He will draw near to you.” James 4:8.
  • Look around you – Whether you’re outside or indoors, pausing to admire where you’re in or what you have can be extremely calming. Try surrounding your desk with photos, quotes, or Bible verses. That way, you can practice the art of the pause by looking at the people you love or a phrase you want to embody whenever you’re feeling overwhelmed. This has been extremely helpful for me especially on hard days. I’ve surrounded my desk with photos, words, and even created inspiring wallpapers to help me keep calm amid the chaos.
Wallpaper mockups on phone with text "Daily Inspiration Wallpaper Bundle from Kathleen Wonders"
Here’s one of the wallpapers I made! I hope this will help you in your pauses throughout the day. You can get it here.

There are so many ways you can pause, no matter what the constraints are. For me, the important thing is to disengage. Do something completely different when you pause so you step out of that issue, project, or conversation—even for a few moments. It helps you get back into whatever it is you were doing with a more rational frame of mind and fresh eyes.

Remember to pause.

Learn the art of pausing by just doing it. No excuses. Unless it’s a matter of life or death, nothing is ever so important that you can’t take a moment to pause. Pause before you get out of bed in the morning. Pause before you say that angry retort. Pause before you press send. Practice the art of the pause and you can keep calm amid the chaos.

When you finally press play, you’ll be in a better state to face and enjoy life.

Text: "It's Time To Learn The Art of Pausing" with graphic of pause button with flowers in the background
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