The Transformative Power of the Pause
In today’s fast-paced world, the importance of taking intentional breaks—whether a full Sunday pause or shorter intervals throughout the day—cannot be overstated. These pauses offer us opportunities to reset, reflect, and engage deeply with life. Wisdom from thinkers like Viktor Frankl and Pema Chödrön highlights how these moments of stillness hold transformative potential for our mental health, productivity, and spiritual well-being.
"Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom."
~Vickor Frankl
Man’s Search for Meaning author, Viktor Frankl, in his timeless words, reminds us that, "Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom." This concept is at the heart of mindfulness and intentional pauses. Frankl’s insight underscores the power of awareness—the ability to notice the gaps between action and reaction, between sensory input and motor response. It’s in these spaces that we connect directly with life itself.
Similarly, renowned Buddhist teacher, Pema Chödrön, teaches us to "look for the gaps." She says that these small moments of stillness—the gaps between thoughts, actions, and emotions—are opportunities to simply be present. They are moments of clarity where we step out of the frenetic pace of life and into the company of life itself.
The wisdom of Frankl and Chödrön mirrors the symbolism of the caduceus, often associated with healing and balance. The caduceus depicts two serpents intertwined around a central staff, representing the interplay of opposites: sensory stimulation and motor response. The staff symbolizes the space between—a steady axis of mindfulness where life unfolds. In this space, we find the power to respond consciously rather than react impulsively. It’s the same space that mindfulness practitioners cultivate when they “sit in the company of life,” allowing themselves to observe, reflect, and connect deeply with their experience.
The Sunday pause—a deliberate day of rest and reflection—creates an extended space between the stimuli of a busy week and the responses we’ll carry into the next. This pause isn’t just about relaxing; it’s about actively choosing to sit in the company of life, to notice the gaps, and to realign with our values and goals.
Research supports the mental health and performance benefits of intentional pauses. Studies on ultradian rhythms reveal that the brain functions optimally in cycles of 60-90 minutes of focused work, followed by 7-20 minutes of recovery. These smaller pauses mimic the larger concept of a weekly Sunday reset, where extended rest enables deeper reflection and renewal. Incorporating mindfulness into these pauses amplifies their impact. A 2014 study in Psychological Science found that even brief mindfulness practices improve decision-making, emotional regulation, and stress resilience. Pausing to notice the “space between” allows us to break free from autopilot, fostering greater awareness and intentionality.
Practical Strategies for Embracing the Pause
Pause During the Workday
- Work in focused deep work intervals of 60-90 minutes, then take a recovery break of 7-20 minutes.
- Use these breaks to “look for the gaps”—practice mindfulness by focusing on your breath, stepping outside, or observing your thoughts without judgment.
Cultivate a Sunday Reset
- Dedicate one day each week to step away from the busyness of life. Engage in activities that promote rest and reflection, such as journaling, meditation, or spending time in nature.
- Use this time to reconnect with what matters most to you, setting the tone for the week ahead.
Notice the Space Between
- Throughout your day, pause when you notice a stimulus—an email, a conversation, a challenge—and consciously choose your response. This practice aligns with Frankl’s wisdom, reminding us that growth and freedom lie in our ability to pause and reflect.
Practice Mindful Connection
- Use pauses to deepen your connection with life. Whether it’s through appreciating a moment of stillness, engaging with loved ones, or reflecting on your purpose, allow these moments to ground you in the present.
The Sunday pause, and the smaller pauses we build into our days, offers more than just a break—they provide an opportunity to live with intention. By embracing the wisdom of the gaps, as taught by Frankl and Chödrön, we can transform these moments of stillness into opportunities for growth, healing, and connection.
In the spaces we create, we rediscover the ability to choose our response to life. And in that choice lies not only our freedom but also our deepest connection to the world around us. Whether through a Sunday pause or a mindful moment during a busy day, take time to simply sit in the company of life. These intentional breaks hold the potential to elevate our mental health, productivity, and sense of purpose.