Grace in the Pause

Actionable Steps: How to Plan and Protect Your Break

1. Notice Your Patterns
Spend a few minutes each day observing your relationship with busy-ness.

• When do you feel driven to keep going—even when tired?

• What thoughts or fears come up around stopping?

• Write down what you notice without judgment.

2. Schedule Rest Like an Appointment
Put rest on your calendar with the same priority as work meetings or deadlines.

• Start small: Block 10–15 minutes daily for a mindful pause.

• Plan at least one “rest appointment” per week—a walk, a quiet cup of tea, or simply sitting without screens.

• Guard that time fiercely. Treat it as non-negotiable.

3. Practice Mindful Pausing
Before diving into your next task or responding to emails, take a mindful breath.

• Inhale slowly for 4 counts, hold for 4, exhale for 6.

• Notice how your body feels. Is your jaw tight? Are your shoulders raised?

• Use this moment to reset your intention: Am I pushing because I need to, or out of habit/fear?

4. Talk Back to Your Inner Critic with Self-Compassion
When you hear that voice telling you to “keep going” or “do more,” respond kindly.

• Say to yourself: “I’m doing enough.” “Rest helps me show up fully.” “My worth isn’t tied to my output.”

• Imagine what you’d say to a friend feeling overwhelmed—and say it to yourself.

5. Build Your Rest Toolkit
Identify activities that help you genuinely recharge.

• This might be a short walk, journaling, stretching, listening to music, or even doing nothing.

• Experiment with what feels nourishing, not just distracting.

• Keep your toolkit handy and use it whenever you notice burnout creeping in.

6. Set Boundaries Around Technology
Create “rest zones” where you disconnect from work emails, social media, or notifications.

• Turn on “Do Not Disturb” during your rest appointments.

• Try a screen-free hour before bed to calm your nervous system.

7. Reflect and Adjust Regularly
Check in with yourself weekly or monthly.

• What rest strategies are working?

• Where do you notice resistance or old habits creeping back?

• How can you be kinder or more intentional with yourself moving forward?

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Remember:

Rest isn’t selfish. It’s survival. It’s the foundation for sustainable productivity and well-being. Your nervous system, creativity, and future self will thank you.