The Pause Between Push & Progress
If you’ve been building something of your own, spinning too many plates at work, or simply trying to hold it all together — this is for you.
When we’re moving at full speed, clarity is one of the first things to fade. Every idea feels urgent. Every next step feels uncertain. The harder you try to think your way through it, the fog only thickens.
But what if slowing down isn’t falling behind? What if it’s actually how you catch up to yourself?
Why Pausing Matters
We all have seasons when it feels like we’re running on all cylinders — chasing deadlines, opportunities, or even stability itself. And yet, the next step rarely reveals itself in the noise.
Clarity shows up in the pause — in that quiet space where you finally have the energy to notice what’s been asking for your attention all along. Whether you’re building a business, transitioning careers, or juggling multiple roles, that pause is where intention begins to replace urgency.
Practical Coaching Tools to Reconnect
Here are some strategies and mini-exercises you can use to build clarity and calm while still moving forward.
1. Micro-Reflection: Mapping Momentum
Purpose: See where your energy is going and spot areas of misalignment.
How to do it:
Grab a notebook or your notes app.
Draw two columns: “Where I’m Spending Energy” and “Where I’m Gaining Impact.”
List everything you did this week in the first column.
Then, reflect: Which activities truly move you toward your goals or values? Highlight or star those in the second column.
Coach’s Tip: Activities that don’t appear in both columns are often the ones causing burnout. Consider letting them go or delegating.
2. The Pause Practice
Purpose: Make stillness intentional, even in a busy week.
How to do it:
Schedule two short pauses this week — 10–15 minutes each.
During this time: no phone, no email, no tasks.
Focus on:
Breathing slowly and noticing your body
Journaling any thoughts, ideas, or worries that surface
Asking yourself: “What does my next right step look like?”
Mini-Variation: If sitting quietly feels impossible, try a walk without distractions or a quiet task like washing dishes mindfully. The goal is to create a container for reflection.
3. Progress Redefined
Purpose: Stop equating speed with success.
Exercise:
At the end of each day, write down one small forward move you made — it could be a completed task, a phone call, or even taking a rest that renewed your energy.
Track it for a week. Notice how consistent micro-steps add up to momentum.
Coach’s Tip: When you notice resistance, ask: “Is this urgency or alignment?” Let that guide your next action.
4. Alignment Check-In
Purpose: Identify where your current work aligns (or doesn’t) with your bigger vision.
How to do it:
Draw a simple table with three columns:
Task/Project
Energy & Excitement Level (1–10)
Impact Toward Goal (1–10)
Score each item honestly.
Focus more attention on items that score high in both energy and impact.
Consider postponing or delegating low-score items.
5. Future Self Visualization
Purpose: Clarify what “next” might look like when you’re stuck.
Exercise:
Close your eyes for 3–5 minutes and picture yourself six months from now.
Imagine your typical day — what are you doing? Who are you helping? How do you feel at the end of the day?
Open your eyes and write down three actionable steps that could start moving you toward that vision.
Coach’s Tip: This practice is particularly useful when you feel like you’re “spinning in circles.” Seeing your desired state helps the next step appear more clearly.
Coaching Insight
In my work with leaders, founders, and professionals in transition, I often see that burnout isn’t just about doing too much — it’s about doing too much of what no longer serves your growth.
When we slow down intentionally, we start to notice:
Which projects energize us
Which tasks are urgent versus important
Where our next step is waiting quietly for our attention
“You do not have to know where you are going to be on your way.” — Morgan Harper Nichols
Your Reflection This Week
Try one or more of the tools above and reflect:
Where am I forcing momentum unnecessarily?
Where could I allow trust and patience to guide the next step?
Which micro-actions move me closer to alignment, not just completion?
Notice how measuring progress by alignment and energy — rather than speed — changes how you move through your week.
If you’re in a season of building, rebuilding, or redefining your work, and want guidance in creating focus, clarity, and calm, I’d love to walk alongside you.
