This week was James’ birthday. After the joy of pressies and a breakfast cooked by our girls, we both had a few work tasks to tackle in the morning.

I started the day with a Client IFS session but when I shifted gears to the creative side of my business, my brain felt like it was grinding. I couldn’t access my flow and found myself flitting between meaningless tasks. Before I knew it, I was down a rabbit hole of Christmas shopping, feeling frustrated I wasn’t being productive.

Does this sound familiar? You have a million things to do, yet it feels like you’re wading through mental fog, unable to focus or create anything meaningful.

We’ve been conditioned to believe the solution is to push harder—stay busy, keep working, and power through. But let me tell you: busy does not equal productive.

The truth is, when we’re overstimulated, stressed, or stretched too thin (as many of us are at this time of year), pushing through often makes things worse. The real answer? Pause.

The Science Behind the Pause

I like to call it a power pause because it’s not just about stopping; it’s about resting and resetting with intention so you can return recharged.

While it might feel counterintuitive, pausing—taking a real break—is scientifically proven to:

• Boost productivity
• Enhance creativity
• Improve well-being

When we step away, we give our brain the chance to process, recover, and reset.

My Power Pause Moment

I experienced this firsthand this week. Instead of forcing myself through the afternoon in a haze, James and I headed to the beach. We sat in the sunshine, sipped cacao, had a little picnic, and threw the ball for our dog.

It felt indulgent—taking such a long break during a workday—but something surprising happened.
When we got home, inspiration flooded back. I felt calm, focused, and re-energised. My creativity flowed effortlessly. That simple pause meant I could do better work in less time.

The Big (and Small) Impact of Breaks

Sometimes, we might need a longer pause—an hour or more to nap, walk, or completely change the scene. But breaks don’t have to be hours long to make an impact.

Research shows that even micro-breaks—pauses as short as 1 to 10 minutes—can significantly reduce stress, prevent burnout, and improve mental clarity.

If you’re curious about the benefits of micro-breaks and how to integrate them into your day, check out this article.

5 Simple Ways to Supercharge Your Breaks

Here are five science-backed ideas to make your pauses more powerful:

1. Get Moving
Physical activity helps your brain recover faster. A quick walk, stretch, or even a two-minute dance break gets the blood flowing and clears your mind.

2. Spend Time with a Pet
Interacting with a pet lowers cortisol levels and regulates your nervous system. Yesterday, throwing the ball for our dog wasn’t just fun—it was a mental reset.

3. Practice Mindfulness
Breathe deeply or tune into your senses. Even a few mindful moments can shift your perspective and reduce stress. If time allows, try yoga nidra or a guided meditation for deeper relaxation.

4. Connect with Someone
A quick chat with a friend or loved one releases feel-good oxytocin and often sparks fresh ideas or solutions to problems.

5. Step Into Nature
Spending time outdoors—especially in green spaces—reduces stress and restores focus. In Japan, doctors even prescribe shinrin-yoku (forest bathing) for mental health.

How to Make Pausing a Habit

The next time you’re stuck in brain fog, overwhelmed, or spinning your wheels, try a micro-break or a power pause.

And for that part of you that feels guilty about stepping away, remember: pausing and doing less can actually help you achieve more.

Action Step

Schedule breaks into your day and week. Set reminders to ensure you take them, and give yourself permission to pause—it’s an investment in your well-being and productivity.

Simone

PS next week we dive into Vision and Manifestion Workshop for 2025, which is Part of our Intention Series. You can still join (and receive the recording of the powerful first workshop). Start your year on purpose. Join here.

References

• Sianoja, M., et al. (2016). Recovery during lunch breaks: Testing long-term relations with energy levels at work. Journal of Applied Psychology.
• Kaplan, S. (1995). The restorative benefits of nature: Toward an integrative framework. Journal of Environmental Psychology.
• Lee, K., et al. (2017). The effects of micro-breaks on employee performance and well-being: A meta-analysis. Work & Stress.