Ever wish you had a “pause” button during your day—something to help you catch your breath, gather your thoughts, and choose your next move with intention?
In my work with leaders—particularly in coaching—I often invite them to imagine just that: a personal pause button that we can both press at any time.
I might press it when I notice their attention shifting inward, or a subtle change in posture or facial expression. They often press it when a thought pops up—helpful or not—and they want to take a moment to reflect.
This small act of pausing is powerful. It supports leaders in developing the essential skill of noticing—of catching themselves in flight. And in today’s fast-paced, high-stakes environments, that capacity is nothing short of a leadership superpower.
The Macro Pause
Think of the macro pause as a regular opportunity to zoom out. It might be a weekly slot blocked out in your calendar, time to reflect on your leadership from a broader perspective.
You could use prompts like:
- What did I notice this week—internally and externally?
- What went well? When did I show up as the leader I want to be?
- What didn’t go so well? When did I veer away from being the leader I want to be?
- What can I learn?
- How do I want to show up next week in a way that reflects my values?
A macro pause might also take the form of a training event, a reflective practice group, or a coaching session. Whatever the format, it offers a valuable moment to align your leadership with intention and values.
The Micro Pause
Micro pauses are those in-the-moment shifts—when you catch yourself mid-action and make a conscious adjustment.
Maybe it’s softening your tone during a tense team conversation. Maybe it’s changing direction in a client meeting because new information surfaces. These micro-moments are subtle, but they’re often where leadership really happens.
Many leaders already use this skill without realizing it. The good news is—it can be cultivated.
What Gets in the Way?
Let’s be honest: the world doesn’t always reward slowing down. Many leaders are wired for productivity, results, and action. Pausing can feel like a luxury—or worse, a weakness.
But without space to reflect, we risk:
- Missing environmental and relational cues
- Acting out of habit, rather than alignment
- Skipping celebrations and ignoring lessons
- Burning out, disconnecting, or losing heart
The drive to “just keep going” might seem productive in the moment, but it often comes at a cost.
The Power of the Pause
Pausing isn’t always easy. Sometimes when we stop, we meet uncomfortable thoughts or emotions—and our natural instinct is to turn away, distract ourselves, or power through.
But within the pause lies an opportunity: to sit with discomfort, with curiosity and self-kindness.
We don’t need to fight these thoughts or get entangled in them. There are simple tools that help us change our relationship with them—not to get rid of them, but to reduce their grip on us.
One metaphor I often use in this work is the Passengers on the Bus, which you can read about here.
A Thought to Leave You With
The pause is not a break from leadership—it is leadership.
It’s the space where awareness meets choice. Where reactivity turns into presence. Where habits give way to intention.
If you’d like me talking about this topic in more detail – I was recently a guest on The Association for Business Psychology podcast – Psychology of Work! The episode is titled – “Can leaders catch themselves in flight?” and you can listen here.
If you’re a leader and this resonates with you, I’d love to hear from you. Let’s have a relaxed, no-obligation chat about how you can bring more pause, perspective, and power into your leadership journey. You can check my availability and book a slot here.
