3 types of pause to harness creativity, Focus, and Calm
Image by Teresa Renton (Author)
I would like to buy a bench, said my husband’s Mum.
My husband is a headteacher and had sent out a request for donations towards a lovely garden area for students. It would be a place for them to meet, chat, and enjoy a few moments during break and lunch.
My mother-in-law was very clear that her donation was to buy a bench. It meant a lot to her and I questioned why it had to be a bench in particular?
There was an entire story in her response:
Futures are discussed on benches.
How a simple bench reminded me to pause
From then on, the bench represents a moment of pause for me. We sit on a bench to pause, to eat a snack, to have a conversation that matters. Sometimes we sit and simply ponder. The bench is like a portal to pause. It is a universal — though perhaps unofficial — symbol of pause, reflection, and connection.
Rather than wandering around in problem-solving mode all day, thinking mainly of what you want to fix about yourself or your life, you can pause for a few moments throughout the day to marvel at what’s not broken.
― Kristin Neff, Self-Compassion: The Proven Power of Being Kind to Yourself
Courtesy of Teresa Renton (Author)
Why is pause important and how can you invite it into your life? Read on to discover what I have learned over many years of struggling.
Research has shown that contemplative practices enhance well-being, professional fulfillment, concentration, memory, learning, creativity, happiness and relationships.
- Tia Rich, Ph.D, Founder and Director Contemplation By Design (CBD), Stanford School of Medicine
Pause to tackle overwhelm
As an avid reader of self-help and wellness literature, I noticed that the concept of pause began to be a recurring theme. The topic came up in the journalling coaching sessions I gave. I turned to my own trusty journal and knew it was time to act, or more accurately, to stop taking action and just pause.
I gave myself permission. Whenever I started to feel overwhelmed, I would journal my feelings, thoughts, ideas, and what was bothering me, and sometimes I wrote poetry. I learned that meditation helps me to slow down, and now I regularly go for a mindful creative walk. I let my imagination wander whilst paying attention to any stimulus around me. I put my phone aside to avoid distractions.
Overwhelm leads to procrastination which results in frustration, anxiety, and self-esteem issues. Very little is achieved and we don’t feel great about ourselves. Judson A. Brewer M.D, Ph.D. stated in The New York Times that:
panic can lead to impulsive behaviours that are dangerous; anxiety is both acutely mentally and physically weakening and a slow burn that has more long-term health consequences
- Judson A. Brewer M.D, Ph.D. psychiatrist, behavioural neuroscientist, associate professor at Brown University
Overwhelm is something I no longer try to waft away. I recognise it, acknowledge it, and thank it for reminding me to pause. I notice any feelings of discomfort in my body and listen to what it tells me. Am I getting anxious? Do I need to practice some self-care? Overwhelm is now my tool, an asset rather than a hindrance. It manages me with Pavlovian reliability and I pause at its silent command. Then I take a breath and allow clarity to reveal what I need to do next.
Pause for creativity
Whenever I feel stuck and output isn’t working for me, I switch to input; I pause to read for pleasure or for learning. I learned that staring out of a window has the power to ignite a spark of poetry, which goes on to spark a story.
Often all it takes to live intentionally is to pause before you proceed.
- Ryder Carroll
I am so much calmer in my thinking these days. By remembering to pause, I have gained clarity around my writing and creativity. I have rediscovered my love for poetry and have increased my general writing output simply by listening to myself. I used to catch myself up in webs of confusion over writing articles, subject matter and fiction? Now, I realise that if I am called to write something, I should pause and listen to that call. I can create and learn simultaneously and growth can be organic. Creativity eventually finds its home.
Pause for clarity
Through the practice of pause, you gift yourself time for contemplation, for mindfulness and reflection on your dreams and goals. You become the efficient gatekeeper of ideas and inspiration.
In moments of pause, perspective enters, and overwhelm cowers in the corner.
Brewer further discusses the benefits of mindfulness, of noticing that we are getting anxious, how “unrewarding” this behaviour is, and what a ‘bigger, better offer’ would be. He states that ‘our brains will choose more rewarding behaviors’. He says,
Just by taking a moment to pause and ask the question, we give our prefrontal cortex a chance to come back online and do what it does best: think.
It can be illuminating to reflect on what is important to you when done in quiet moments of pause. Do you want to start your writing career, launch a new business, finally take control of your health? Harness the power of productive pauses to gain perspective and purpose, because they are the enemies of overwhelm and procrastination.
This focus, this intention is helpful when it comes to tackling overwhelm. In these moments of pause, perspective enters, and overwhelm cowers in the corner. The dreams are still there, the words for your blank page are becoming clearer, and tasks settle to form an orderly queue.
How can you harness the benefits of pause?
Try to introduce some productive pauses into your life. My practice was to use the suggestions below as journal prompts. Journalling is my most powerful pause tool. The power of writing things down is that it opens up even more creativity as words flow from your mind, down your pen, and spill onto paper. Writing by hand slows you down and further enhances the benefits of taking a pause.
The practice of pause, soothes you and adds richness to your everyday stories — what you write, paint, sing, plant, play, or do for fun. This is because when you pause, you acquaint yourself with yourself and start to see new perspectives. You open the portal to self-acceptance, trust, and surrender. In this way, creativity finds space to flourish.
But the key takeaway is that you invite moments of pause into your world. This can take the form of being still, finding some time to be alone in solitude, or engaging in an activity that requires little or no thought or stress. If any thoughts or ideas arise out of nowhere, during your quiet moments, jot them down in a notebook or on your phone. See what you come up with.
A rested brain is a more productive one
Courtesy of Teresa Renton (Author)
Three types of pause to significantly change your approach to life
Reflective
Practise simple mindfulness. Notice when you feel overwhelmed and start to question what’s going on. Become an observer of your own mind; clarity usually gives rise to rational perspective.
Reflect on where you are not taking action what is stopping you; be specific: What prevented you from writing 200 words today? See what comes up. Do this for a week and see if a pattern emerges. Procrastination will soon identify itself, or perhaps you are trying to do too much?
How many undone tasks were there on your list? Decide to reduce that number by one each day. A gradual approach is less daunting. Some, you may decide to ditch altogether. What can you let go of?
Pause and focus on the satisfaction of getting your work done, versus the resulting disappointment of indulging your object of procrastination.
Creative pause
Indulge in creative pauses with no agenda. Commit to doing nothing of any urgency, nothing that causes any anxiety. Do something for half an hour that brings you joy, that calms you, or allows you to drift off (even if that’s doing the ironing), as long as you don’t allow yourself to think about what else you should be doing. Even five minutes will help if that is what’s available.
Remember to daydream occasionally and don’t feel guilty about it.
Intend-to-attend pause
Try to find time for occasional intentional solitude. This is not to be confused with the loneliness some may have experienced during the recent lockdowns. Conversely, time alone for pause and reflection can be elusive for many, so a quick walk to the end of the road and back on your own may be the only solution for now.
Do any activity with the sole intention of attending to what’s going on around you, like going for a walk or sitting in a cafe and people-watching.
And finally, don’t forget to be mindful of who you spend your time with. Surround yourself with positive, calm people.
Final Words
A rested brain is a more productive one, so gift yourself some pause in your life.
Even twenty minutes, with no agenda, pressure, or judgement can increase productivity, creativity, and calm.
Add pause to your list of jobs if that helps; if it gives you something to tick off, you don’t need to feel guilty.
Now try it for yourself. Find a bench, sit down, and give yourself a gift.
Pause.
Transform overwhelm and procrastination into perspective and purpose. Then witness the magic unravel