Why We All Need to Pause More Often and How to Do It

“Taking time to do nothing often brings everything into perspective.” ~Doe Zantamata

I have always been that person who just cannot seem to slow down. An overachiever? That’s putting it mildly. In every aspect of my life—work, relationships, personal goals—I have always pushed myself to the absolute limit. It is like I have this internal drive that just won’t quit.

At work, I am always the first one in and the last to leave. Deadlines? I would meet them days early. Projects? I would volunteer for extra ones, even when my plate was already full. And don’t even get me started on my personal life. Whether it was fitness goals, learning new skills, or maintaining relationships, I approached everything with the same intensity.

I set these incredibly high standards for myself, and I didn’t ever want to fall short. The thought of not meeting my own expectations was like this constant knot in my stomach, anxiety at its peak. I was relentless, always pushing, always striving, never giving myself a break.

And as for motives, once I set my mind to something, there was no going back. I would make these strict plans and stick to them religiously. It didn’t matter if I was exhausted or if life threw a curveball my way. I would power through, even during the hardest burnouts I ever had in my life.

Looking back, I realize I was incredibly hard on myself. It wasn’t just about avoiding certain behaviors or sticking to my goals. It was this rigid, almost punishing approach to everything. I had this idea that if I wasn’t constantly pushing forward, I would somehow fall behind.

Being strict to the core might sound admirable, but let me tell you, it comes at a cost. There were times when I would lie awake at night, my mind racing with all the things I needed to do and all the goals I hadn’t yet achieved. Relaxation was a foreign concept. Taking a break felt like failure.

It’s funny, you know. People would often tell me to take it easy, to give myself a break. But in my mind, that was just an excuse for mediocrity. I couldn’t fathom the idea of not giving 110% to everything I did.

Little did I know, this relentless drive was setting me up for a major wake-up call. But that’s the thing about being an overachiever—you don’t realize you are burning the candle at both ends until, well, there’s no candle left to burn.

It wasn’t until I forced myself to take a step back that I realized the toll this constant cycle of proving myself was taking on my mental health. I remember a particular moment when I felt completely overwhelmed by the endless to-do lists and expectations that I could not meet, no matter what. Instead of powering through like usual, I decided to pause.

It is like the saying goes: We need to step back to see the bigger picture. We, as humans, have tunnel vision. The pause from the chaos of daily life hustle made me realize what I had been missing all along.

I realized that my worth wasn’t defined by perfection but by my ability to be present, to find joy in the journey, and to extend kindness to myself. I had personified myself into these roles. Great friendship and good mentorship made me realize what taking a pause really meant.

I have always gone above and beyond to prove to everyone around me that I am capable of doing great things too. But that stopped when I paused and thought about living up to their expectations of a great life more than mine.

So, did I stop doing everything?

No, definitely not; stopping doing everything in life and taking a pause is different. Pausing is not about grinding to a halt or procrastinating. It’s about creating space—to breathe, to reflect, and to gain perspective. And ironically, it’s in those moments of stillness that we often find the clarity and inspiration to move forward with greater purpose and fulfillment.

What exactly happened when I took a pause?

I realized a few things when I started taking pauses in my life:

Clear picture: Taking a pause made me look at my life and perceive what was really going on with a clear perspective. It made me look at my problems from a different angle.

Focus: Although I gave importance to all the things around me, the constant grind and cycle of work kept me from focusing on things that really needed to be looked into. Pausing changed my focus from being a people-pleaser to what I want myself to be.

Health: How many times have we all eaten what we got our hands on whenever we were hungry and regretted our food choices later? A better focus on my life made me want to look at my food choices and exercise routine differently. This change made a good impact on my health.

Stress: The amount of stress I was relieved from as soon as I started taking breaks was good; nah, it was great! Stress is something everyone has in their lives nowadays. I bet you can’t find anyone who is stress-free in life. (Even the rich are stressed about how to invest their money better.) Taking a little pause from the stress of what’s next is great for everyone in life, not just me.

Energy levels: It is indeed true that energy levels are boosted after a much-deserved break from any routine. My positive energy was high in dopamine; I had clear goals for what to do. I was motivated to do certain things I would have postponed if I hadn’t realized I deserved the pause.

Better work: There are two types of people: those who want a break before doing great work, and those who can only take a break after their good work. (This was an Instagram meme, by the way.) Whichever category you fit in, you need a break to perform at your best. I have observed that I work better after a good coffee break; my creativity is then at its peak.

How did I incorporate pauses into my life?

You might be thinking, “I don’t have the time to take a pause. My time is valuable.” A motto I have also suffered from, like most people in life. Pauses need not be as big as becoming unemployed, dropping all that you usually do, and starting new things.

Meditation: It can be as simple as a ten-minute mindfulness meditation session. All you have to do is breathe and release that cortisol out of your body.

Exercise: If you are someone who doesn’t like to sit still, you can go for a walk or run perhaps. A quick adrenaline pump can make you energized. Research suggests that your energy levels stay the same even an hour after exercise.

Work break: If you are someone who works a lot, you can take five-minute breaks to maintain your workflow. You can also practice the Pomodoro technique, which a mentor of mine taught. It involves working for twenty-five minutes, followed by a five-minute break.

How did I recognize the signs that I needed a pause?

It’s funny how our bodies and minds have ways of telling us when we need to slow down. It’s like they’re waving red flags, trying to get our attention. I started noticing these little signs popping up more and more.

There were days when I would wake up feeling like I had run a marathon in my sleep: totally exhausted, head pounding, and shoulders so tense. And I could not focus on any of my tasks. It was like my brain had decided to take an unscheduled vacation without bothering to inform me.

Emotionally? Let’s just say I wasn’t exactly winning any “most cheerful person” awards. I found myself snapping at the smallest things, feeling anxious over stuff that normally wouldn’t faze me. People were constantly walking on eggshells around me. It was like my emotional fuse had shortened.

And then there were the behavioral changes. Suddenly, I was the queen of procrastination, putting off tasks I usually tackled head-on. My coffee consumption skyrocketed. I mean, how else was I supposed to function?

It took me a while to realize that these were all signs pointing to one thing: I desperately needed a pause.

But here’s the thing: Taking a break isn’t just about flopping onto the couch and zoning out (though sometimes that’s exactly what we need). It’s about creating an environment that actually lets you recharge.

I started by decluttering my space. You’d be amazed by how much mental clarity you can get just by tidying up a bit. I carved out a little corner of my home that became my ‘pause zone’—no work allowed, just pure relaxation.

Setting boundaries was a game-changer. I had to train my family and friends to understand that when I was in my pause zone, it was like I had an invisible “Do Not Disturb” sign hanging over my head.

I got a bit fancy with it, too. I started using some lavender essential oil (turns out, it really does help you chill out) and found this great playlist of nature sounds. There is nothing like the sound of gentle waves to make you forget about your overflowing inbox, right?

The point is, creating a space that encourages you to pause doesn’t have to be complicated. It’s about finding what helps you unwind and making it a regular part of your routine. Because, let’s face it, we all need those moments to step back, take a breath, and remind ourselves that the world won’t fall apart if we take a little break now and then.

I have also come to realize that taking a break doesn’t always mean jetting off to some exotic location or spending a fortune on a lavish vacation. Sometimes, the most effective pauses are the small ones we take in our daily lives.

It could be as simple as changing up your morning routine, like maybe taking a different route to work or savoring your coffee on the porch instead of rushing out the door. Perhaps it’s dedicating ten minutes to mindfulness before bed or taking a quick walk around the block during your lunch break.

These mini pauses, these tiny shifts in our day-to-day patterns, are like little reset buttons for our minds. They give us a chance to step back, even if just for a moment, and see our lives from a slightly different angle.

And often, it’s these small, consistent breaks that make the biggest difference. They remind us that pausing isn’t about escaping our lives but about being more present in them. So next time you’re feeling overwhelmed, remember: A meaningful break doesn’t have to be big. Sometimes, the smallest pause can offer the greatest perspective.