Content adapted from “Five Ways to Find Time

to Pause”: https://www.mindful.org/five-ways-

jumpstart-your-day/

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[intentionally stopping amid the hustle and bustle of the day to reset and regroup]

Why pause? To create space that provides focus

and clarity so we can function with competence

To interrupt the autopilot effect

To gain new perspective

To recharge

To keep your A-game rolling

Start the day with a drink of coffee or tea.

a. Be intentional about noticing the experience—whether

at home or at a coffee shop. How do you feel

physically? Do you notice the aroma of the drink? How

does the cup feel in your hands? Notice the warm liquid

slide down your throat.

b. No multi-tasking!! Don’t let your mind wander to your

To-Do list. Stay focused on enjoying your drink and

being present just appreciating the opportunity you

have in this moment.

Forcing yourself to tune in to your experience with your

morning drink serves to train your mind to be present—

an ever increasingly difficult task in the midst of the

constant distractions that surround us.

I actually

drank that

coffee?

Pause at the threshold of each doorway and check

in with yourself.

a. How are you feeling physically? Do you need to grab a

drink of water? Use the restroom?

b. How are you feeling mentally? Are you ready to be fully

present in this next moment? Do you need to take a

couple of deep breaths to clear your mind?

c. What are you noticing about your environment in this

moment?

The threshold pause is another opportunity to practice

getting centered and being present so that when you’re

in a difficult situation or you find your mind wandering,

you can readily return your focus to the task or situation

at hand.

Pause each morning to consider what you want

from your day.

a. Do you want to feel fit and strong? Do you have

appointments or meetings with a lot at stake? What

outcomes do you want for the day?

b. Have you structured your day’s schedule to support you

in realizing your intentions?

c. Are your values and purpose aligned to your To – Do

list?

Setting daily intentions keeps you focused on what’s

most important to you. If you find your calendar isn’t

supporting your priorities, what’s one small thing you

can change this week? What might you stop doing?

What event does not serve your purpose?

Pause for lunch!

a. Even if it’s only 10 minutes, stop and appreciate the experience of

nourishing your body.

b. Make a conscious choice that fuels your mind, body, and spirit.

c. It’s tough to play your A-game and fulfill your purpose without energy.

No fuel=no power!

d. Ideally, enjoy a lunch with a colleague, student, friend, or family

member!

When you pause for lunch (especially with someone) you step

outside the demands of your day and clear your mind as you focus on

connecting with that other person. (You might even notice the taste

and texture of your food!)

Pause when you notice tension creep into your neck and

shoulders and take a walk.

a. Put your phone away.

b. Take a lap or two through your hallways or head to the restroom.

c. Notice how you feel striding along. What sounds do you hear? What do

you see?

d. If worrisome thoughts invade your mind, bring your attention back to

your experience walking down your hall.

Forcing your attention to the experience of “walking it off” can interrupt

the wasted energy you’re spending worrying or entertaining negative

thinking; it helps clear your mind and open you up to new ideas.