By Robert Clements
Press ‘Pause’..!
It’s been nearly a year since I walked into a plane to Goa, sat next to someone who was busy on her laptop, and then heard her say, “We both are speakers for the same event you know!”
Ridima Wali, the same leadership consultant and communication coach it is, who’s written this very powerful article on ‘Pause’ and with her permission I’m reproducing it for you:
‘When was the last time you truly stepped away from your work not just physically, but mentally?
Ever found yourself staring blankly at your screen after hours of work, feeling like your productivity is slipping away? You are not alone. In our grind to succeed, we often forget the power of the pause. Breaks can boost productivity, but it’s not just about the duration of the break; it’s about how you spend it.
While 97% of people default to scrolling through social media, research from the Harvard Business Review suggests that this habit can lead to emotional exhaustion rather than replenishment.
Science suggests that our brains aren’t designed for constant focus. Short breaks allow us to reset our mental energy, boosting creativity and cognitive function. That’s why even micro-breaks, as short as five minutes, can dramatically improve performance. So, what can you do during a break?
– Take a walk to clear your mind, stretch to relieve tension, or practice mindfulness to reduce stress. Hydrate, enjoy a healthy snack or unwind with your favourite song.
-Avoid staring at your screen to prevent eye strain. These small actions help you return to work refreshed and focused. Life is like a symphony, and in every great composition, the pauses between the notes are just as important as the notes themselves.
As you navigate the demands of work and life, remember to take those moments to pause. Sometimes, it’s in the stillness that the most profound insights emerge.’
Thank you Ridima, for your powerful insights into the value of taking a pause from whatever we are doing, and stressing never to use that ‘pause’ period to delve into our phones, which we were under the false assumption, provided us moments of tranquillity.
Being a lover of classical music, I realise like how she pointed out, it’s the pauses that contribute towards a great composition. So true, because that pause before a rising crescendo, makes that next moment magnificent.
Even the scriptures talk about ‘being still’.
I end with this lovely poem by Elizabeth Cheney which used to hang in my childhood home:
Said the Robin to the Sparrow/ “I should really like to know,/ Why these anxious human beings/ Rush around and worry so?”/ Said the Sparrow to the Robin,/ “Friend, I think that it must be/ That they have no Heavenly Father/ Such as cares for you and me.”
Press pause to prove the birds wrong!
How do we press ‘pause’? How do we cultivate the habit of stillness?
Remember, you can even cultivate stillness while walking on a busy street, even while chaos swirls all around you.
Some spots could even include the airport and mall. The key is to create an intention of stillness — to have some intentionality about how we’re carrying ourselves in a given moment — and to focus on what is within our control.
For instance, you might physically slow down by sitting, slowly walking, or even lying down, she said. You might reduce external stimuli in your environment by lowering the lights and turning down the music.
Stillness is powerful. Being still is like replenishing the stores. It allows us time and space.” It gives us time and space to self-reflect and actually hear our thoughts.
It also soothes our nervous system. Stillness produces the anti-stress fix by allowing us some chill time without totally checking out and being numb to our experience.
Stillness looks different at different moments and in different situations, and our ultimate “best” still moments are when we turn off the stimuli around us, such as the television, the radio and oh yes, our phones. We should shut our eyes to calm our thoughts and focus our attention on one thing. Do try and make the moment “as basic and simple as possible.”
Here are some ways to practice stillness
1. Breathe
Taking slow, deep breaths which induces the parasympathetic system and slows your heart rate.
2. Practice when you need it
Practice stillness anywhere, when the moment hits you regardless of where you are.
Sometimes, try practising stillness even in your office in the middle of the day. Lock the door and put up a “do not disturb” sign, taking a few minutes for yourself.
This also allows your workspace to not only represent the hustle and bustle of work, but now when you enter your office you have a calming, relaxing experience to draw from and remember.
3. Schedule stillness
If you aren’t creating stillness spontaneously, try to schedule it and keep this time sacred, she said. Or set an alarm on your phone.
Make it a priority and let others know in your life so that they can honour this time you are setting aside for yourself.
4. Find a favourite spot
Again, you can experience stillness anywhere. But it can help to start at a favourite place. This might be outdoors, such as a park or bench, or at home, in complete silence, she said.
5. Listen to soft music
Sometimes, people are afraid of being alone with their thoughts. This is when creating more structure is helpful. One way is by listening to soft, slow music. Music is also great when silence becomes deafening.
6. Repeat calming phrases
Repeating calming phrases can give your stillness structure. Like saying, “I am calm and still.”
“I can create stillness.”
But finally, remember the poem of the Robin and the Sparrow, and realise that there is a heavenly Father, who cares for you and me, and who, with that thought, can give you a meaningful, ‘pause’ whenever you need it..!
(The Author conducts a Writers and Speakers Course for schools, colleges and corporates. For more details call him on 9892572883 or send a message to [email protected])