There's power in the pause

During a workout session, my client, Mike, was performing a chest press exercise. For each repetition, I instructed him to pause for one second at a specific point, explaining that this would stress and stimulate the muscle tissues in a new way, helping them grow stronger.

Employing this strategy, Mike immediately felt the added workload. As he finished the set, I told him, “There’s power in the pause.” He laughed and said I should make that my official slogan.

He went to the fountain for some water, and I thought about my statement. I opened the Notes app on my phone to write “There’s power in the pause,” to reflect on later.

Over dinner that night, I considered the significance of “the pause.” I thought of the benefits of taking intentional, mindful pauses during our daily routines. A few simple deep breaths oxygenate our lungs and brain, and calm the nervous system.

I remembered when managing a fitness training department, I received a combative email from a gym member who was a serial complainer. Typing the response to what I perceived as a petty grievance, the tone was sharp and unprofessional. Wisely, I paused and returned to the matter several minutes later to write a proper response.

I thought of an annoying and daily occurrence in modern life—people distracted on their phones while at red lights and holding up traffic. Admittedly, I’ve done this, but I make an effort to pause and spend that time distraction-free to notice my surroundings. These accumulations of mindful moments benefit the brain and emotional health.

I then thought of a strategy I’ve been using when my inner critic wants to hold court over my thoughts. I pause and ask, “How would I speak to a client in a scenario like this, and how would I support them?”

The answer is easy—they would be met with compassion, empathy, and understanding. It’s through these virtues that my clients appreciate how much they matter to me.

There’s power in this pause, as it shrinks the space the inner critic occupies, and I can experience the kindness I easily extend to others.

What are some experiences you’ve had from taking time to pause? Maybe you’ve avoided regretful knee-jerk reactions or enjoyed times of quiet introspection. I’d love to hear your thoughts.