In our fast-paced world, we often confuse being busy with being productive. We measure our worth and that of others by how many tasks we juggle each day. Complaining about how busy we are has become almost like a badge of honour—a hobby we all share. But is this really the best way to live and work?
In this blog, we'll explore the importance of taking breaks and why pausing can be more beneficial than pushing through. Let's discover how stepping back can actually help us move forward more effectively, be more present, and …
“Almost everything will work again if you unplug it for a few minutes…including you.”
Anne Lamott, American writer, activist and speaker.
The Busyness Trap
The definition of busy is ‘someone who is actively engaged and occupied’.
Busyness is a modern trap that many of us fall into, believing that being busy equals being productive. It’s easy to see why this is so common, it’s even ingrained in the language that we use.
Common replies to a simple ‘How are you?’ include ‘I’m good, just snowed under/got a lot on my plate/ hectic’ and so on.
Being constantly busy (or thinking that we are) means that we are reacting to the things that life throws at us, almost like we’re on autopilot. Responding to emails, working to other people’s agendas, and dealing with the tasks that come our way.
Busyness has become so accepted in our culture, that it’s almost a default setting, it’s so widespread that we’re not aware of it.
The Urban Dictionary, a crowdsourced site that gives definitions for slang words and phrases (often rude!) suggests an alternative meaning for busy, ‘attempting to seem important’, often while doing unimportant things. Maybe this is closer to the meaning of the word in today’s world!
We are not Machines
In our daily lives, we're always available, always online, always contactable.
We often feel judged by how quickly we respond and how many tasks we can tick off our to-do lists.
It seems that everyone is striving for the magical work-life balance, but it’s an uneven fight. Some things naturally will always take priority.
We use productivity apps to monitor our time, watch life hack videos to find easier options, and even breathe in or out when a little ball on the screen tells us to. (Headspace app)
But we are humans, not machines. We can’t run constantly at peak performance. Sometimes we need to stop, recharge and reflect.
Pausing isn’t a Luxury, it’s a Necessity.
The pressures of our daily lives and the pace of the modern world make it hard to stop, even for a few moments.
But here's a thought: what if the spaces in between are just as important? The idea of stopping can be both attractive and scary. But these pauses, the moments in between – the negative space – are where the magic happens.
Think of the moments when you're waiting for a bus and suddenly have a brilliant idea. Or when you're reading, take a moment to ponder a point, and have an epiphany. These are the moments that breaks create. They allow for serendipity, creativity, and deep thought.
In his brilliant book Do Pause: You are not a To Do List, Robert Poynton says,
“A life without pause is unhealthy, from the cellular level up. It profoundly affects how we feel. If you don’t stop to think, life will force you to stop and think.”
And…Breathe
Let’s think about that for a moment. From a cellular level up.
So, every single tiny part of us is affected if we don’t take regular breaks. And it starts with our breathing.
When we think about pauses, they come in all shapes and sizes. It could be a few seconds to calm ourselves in a stressful moment or a longer break, like a holiday to change our environment. But the simplest and most immediate pause begins with our breath.
Breathing connects our body and mind. We do it automatically, every moment of our lives. Yet we rarely pause to think about it.
The average person breathes 20,000 times a day. As we are always breathing, it’s the obvious starting point when we need to pause.
According to Calm, the popular sleep and meditation app, most of us are not aware of the effect of our breathing on our overall health.
As well as a long list of health benefits, mindful breathing can have powerful effects on our mind and our mood.
“Conscious breathing can bring immediate calm, whether you’re stuck in traffic, feeling anxious before a meeting, or struggling to fall asleep. The benefits of breathing properly are backed by both modern science and millennia of human wisdom. That’s why “take a deep breath” is such a common phrase.”
Let's explore how different types of pauses, big and small, can transform our lives.
The power of pause
As Poynton eloquently explains, pauses seem simple on the surface, but dig deeper and they are full of complex layers. They are unique to the individual. A pause for me may be different to a pause for you.
“There are dramatic or pregnant pauses. You might pause for effect or pause for thought. A pause can be planned or spontaneous, momentary or lasting. A pause might help you prepare for something that is going to happen, or to make sense of something that already has.”
As a teacher, I’m very aware of the power of pause. Not filling every space, allowing people to think, give answers, ask questions. Sometimes it feels like no one will answer, but eventually someone will.
You must have faith in it. You have to let it work its magic.
The power of timing
I teach students how to give effective presentations, and one of the key lessons is understanding the effect of a well-timed pause.
In my experience, almost every inexperienced presenter speaks too quickly. First, we work on slowing down, and then we play with pause, seeing how timing affects the message you want to convey.
These exercises are uncomfortable. Listening to yourself is uncomfortable, but then nothing good happens in your comfort zone!
Once students are comfortable with feeling uncomfortable, they start to realise that the pause is their friend. Maybe even a best friend.
Pausing says a lot about who you are. Do you speak quickly with few pauses because you are worried that you might be interrupted? Maybe you are hiding your nerves and are concerned that if you pause, you will seem hesitant or lose your train of thought.
Pauses make people stop, and so attention is drawn to you. Does that make you anxious?
Let’s switch it around.
How do you feel when you are speaking to someone who talks continuously without taking a breath?
Or when you listen to a politician who doesn’t stop so that no one can interrupt with a difficult question?
Do you trust them?
Playwrights and directors tell actors where to pause for a reason. They understand the power of pause.
It breeds confidence, courage, and clarity. It allows information to be absorbed. It gives the opportunity for deeper thinking. It adds credibility.
Pretty cool when you’re trying to communicate a message and want to make a good impression right?
If you’re still not convinced, let’s try a simple exercise:
Look at this next sentence.
Much like when reading aloud in English the position and timing of the pause creates a vast range of possibilities changes meaning mood and atmosphere.
If we use the comma as a pause, try to read it in different ways. Where did you put your pause? How does it make you feel? Hurried and unclear? Calm and relaxed? Even Confused?
You get to choose where you put your pause. The grammatically correct version would be this:
Much like when reading aloud in English, the position and timing of the pause, creates a vast range of possibilities, changes meaning, mood and atmosphere.
Negative space
Think about a website design that you like. How do they use white space?
White space is one of the most powerful elements of design. It gives a sense of balance, creates harmony between the different elements on a page, and used well, reinforces your message.
The beauty of the spaces in between is easy to forget or ignore. We feel like we have to fill these gaps with something, anything, in case we waste a moment.
A pause is not nothing. A break is not empty or wasted time.
The negative space is where the good ideas happen.
Pause, Reflect, Reset
In terms of taking breaks, these moments allow us to be present in the moment. They give us time to think and to reflect.
If we don’t reflect, we are missing out. I encourage my students to think about their learning at the end of the week. We have a simple four-question weekly review document that encourages reflection.
If you are on a journey, unless you pause to evaluate that you are on the right path, how do you know that you are going in the right direction?
Self-reflection is ideal for thinking about your own thinking. How can you be a better learner if you don’t consider your own thought process?
When we learn passively, without pause for reflection, we are unlikely to store that information so that we can use it again in the future.
Self-evaluation allows us to assess our own strengths and weaknesses, and importantly make adjustments. This gives the opportunity to track progress and to encourage ownership of your learning and future growth.
“A pause is an opening. It acts as a portal to other options and choices, giving more dimension to your experience.”
The beauty of Pauses
As we’ve discovered, there are many types of pauses, for varying lengths of time, taken for lots of reasons, and with different outcomes and benefits.
A short walk outside in nature, a catch-up with an old friend, or planning a trip to a new place can all give us the space we need to recharge.
Creating more breaks in your daily, weekly, monthly, and yearly routines requires commitment. Schedule them and think about what you want to achieve from your pauses.
To understand more about why breaks are essential for our health, follow the links in the section below for more detailed reading. Of all the research that’s been done across multiple fields including neuroscience, learning, business and mental health, they all agree that breaks allow us to reset, refocus and re-engage.
The top five most stated benefits of taking a break are:
Reduced stress Let's get one thing straight: too much stress is not your friend. It's that uninvited guest who overstays their welcome. When you take regular breaks, you give your mind a chance to relax and reset. Think of breaks as little gifts you give to your brain. These moments of rest can significantly lower cortisol levels, the hormone responsible for stress, making you feel calmer and more balanced.
Improved performance Mistakes are your friends. They tell you when you need a break. When you're constantly pushing yourself without pause, your performance starts to decline. Breaks help to maintain and even boost your productivity. By stepping away from your work, you allow your mind to breathe, which can lead to fresh perspectives and creative solutions. It’s like hitting the refresh button on your brain.
Increased memory/retention Ever heard of the Pomodoro Technique? It's a time management method that involves working for 25 minutes and then taking a 5-minute break. This technique harnesses the power of breaks to improve focus and retention. By regularly pausing, you help your brain better absorb and retain information. Imagine studying for an exam and actually remembering what you read!
Improved health Sitting for prolonged periods can lead to various health issues, including back pain, eye strain, and even cardiovascular problems. Taking breaks encourages you to move around, stretch, and get some fresh air. This not only improves your physical health but also boosts your energy levels, making you feel more alert and ready to tackle tasks.
More energy Speaking of energy, breaks are like mini recharges for your batteries. They give you a burst of energy that can help you power through the rest of your day. Imagine being a phone that’s about to die. A break is that quick plug into the charger that gives you just enough juice to keep going.
How can you create more breaks? Daily, weekly, monthly, yearly etc.
Final Thoughts
Taking breaks is not a sign of weakness but a step towards strength. Embrace the power of pause, and you'll find yourself more relaxed, productive, and inspired. So next time you're feeling overwhelmed, take a breath, step away, and give yourself the gift of a break.
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Your Author: Zoe Ford
Zoe is a CELTA-qualified EFL teacher and Ex-Director of Studies at a prestigious private language school in London. She has been teaching English to adults for over 10 years and has helped hundreds of students to reach their learning goals.
When Zoe isn't teaching you can find her at the cricket researching new blog ideas, she also loves to cook, to travel, and to share her passion for learning with others.
