POWER OF PAUSE

I have often noticed myself speaking too quickly or acting impulsively when something is on my mind — as if waiting were simply not an option. Yet, much like a thirsty person who learns to truly value water, I’ve come to realize the immense importance of a pause. This understanding made me feel compelled to write about the Power of Pause with some backing from the science of Psychology.

Stress and Pause

The word pause holds incredible power. Imagine if leaders, like President Zelensky, had paused at critical moments (just a week back)— perhaps the world would look different today.

When faced with stress, our brain's prefrontal cortex — the centre for rational thinking — receives a signal to stop. However, if we react immediately, control often shifts to the amygdala, the brain's emotional centre. This triggers the sympathetic nervous system, activating the instinctual fight-or-flight response.

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In their book Switch, Chip and Dan Heath use the metaphor of a rider (our rational self) attempting to control an elephant (our emotional self). Without conscious intervention, the powerful emotional elephant can easily overpower the rational rider. Yet, inserting a brief pause can be enough to restore control to the prefrontal cortex, allowing logic to prevail.

This is the true power of pause — a moment of reflection that can change outcomes significantly.

Mental Fatigue & Pause

These days we would often seem mental fatigue — caused by constant decision-making, multitasking, or overthinking — depleting our cognitive resources. The dorsolateral prefrontal cortex, responsible for executive functions like focus, planning, and impulse control, is particularly vulnerable to exhaustion. Much like a skilled cricketer who tires after prolonged play and starts making errors, the fatigued brain resorts to shortcuts, often leading to mistakes.

If you are a cricket enthusiast, you may have seen top batsmen, known for their exceptional technique, struggle after prolonged play. As fatigue sets in, they may start developing cramps or resort to rash cross-batted strokes — similar to how our exhausted brain behaves under mental strain. While Glenn Maxwell’s iconic double century against Afghanistan defied this pattern, mental exhaustion often results in errors. This is precisely when the mind demands a pause.

A pause acts as a mental reset, allowing the brain to regain balance and restore cognitive resources. When we experience mental exhaustion, key brain regions like the prefrontal cortex (responsible for reasoning, decision-making, and focus) become overworked. This leads to impaired judgment, impulsive reactions, and reduced self-control.

Pausing interrupts this downward spiral by engaging the brain’s default mode network (DMN) — the system that activates during restful moments. This network promotes self-reflection, consolidates memories, and generates creative insights. By giving the mind a break, the DMN steps in to recharge cognitive resources, improving clarity, emotional regulation, and problem-solving abilities.

In addition, a pause helps calm the amygdala(mentioned above as well), which is often hyperactive under stress. This shift allows the parasympathetic nervous system — the body’s relaxation response — to activate, lowering cortisol levels, reducing anxiety, and improving overall mental clarity.

Ultimately, pausing is not just a delay — it’s a powerful tool that enables the mind to reset, refocus, and return stronger.

Overthinking and Pause

In moments of overwhelm, our minds often become trapped in a cycle of endless rumination. Thoughts race from past incidents to imagined future outcomes, creating a mental loop that feels impossible to escape. Psychologists describe this as cognitive entanglement, where the mind constructs elaborate “stories” — a concept highlighted in the book Crucial Conversations as “clever stories.” These narratives, though imaginary, can consume our focus, amplifying anxiety and making it difficult to stay present.

This mental spiral occurs due to complex brain dynamics. While the default mode network (DMN) — a brain network active during introspection and mind-wandering — plays a role, other regions also contribute to this cycle. The anterior cingulate cortex (ACC), responsible for detecting conflicts in thought, becomes overactive during rumination, heightening emotional discomfort. Meanwhile, the amygdala, the brain’s emotional response centre, triggers stress signals, fuelling this internal chatter.

When this happens, the prefrontal cortex, which governs rational thinking and impulse control, struggles to maintain order. As mental fatigue sets in, the brain’s resources become depleted, making it increasingly difficult to silence intrusive thoughts.

This is where the power of pause becomes essential. By consciously pausing — even briefly — you activate the salience network, a brain system that helps shift focus away from overwhelming mental noise. The salience network acts as a cognitive "reset button," helping the brain pivot from emotional overdrive to rational clarity.

In his book Be Here Now, Dr. Richard Alpert (later known as Ram Dass) emphasized the importance of presence — the ability to ground oneself in the current moment rather than being consumed by past regrets or future anxieties. Practicing a pause is a powerful way to achieve this.

Pausing also engages the parasympathetic nervous system, known for promoting calmness and restoring balance. This physiological shift helps slow the heart rate, reduce cortisol levels, and clear mental clutter.

The End

In essence, a pause is more than a moment of stillness — it's a scientifically backed intervention that reclaims cognitive control, resets your mental state, and anchors you firmly in the present. By mastering the power of pause, you enable your mind to break free from exhausting thought spirals and regain focus, clarity, and emotional stability.

LET US PAUSE.......

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