Over the past three years, as the founder of Vamonos Coaching, I’ve learned firsthand that clarity rarely arrives in the rush. It shows up in the pause—when we step back, even briefly, and let our minds and hearts catch up to what we’re doing.
I’ve been taking a lot of intentional pauses this summer. Whether it’s a deep breath before a client call, a walk in nature that clears your head, or a retreat that gives depth to your vision, pauses are where insight, alignment, and next-level ideas emerge.
What Is an Intentional Pause?
Intentional Pauses: More Than “Taking a Break”
An intentional pause is a deliberate choice to slow down, reflect, and recalibrate.
It can be as small as 15 seconds of breathing before you respond to a tricky question, or as expansive as an “Adult Gap Year” where you step away from the demands of your daily routine to rediscover who you are and where you’re going.
When we pause intentionally, we:
- Create space for clarity – Connecting dots and seeing possibilities that constant motion hides.
- Recharge energy – Activating the parasympathetic nervous system to lower stress and restore focus.
- Spark creativity – Stepping away from a problem increases the likelihood of breakthrough ideas.
- Deepen self-awareness – Noticing our thoughts and emotions so we can lead and live with greater authenticity.
Why They Work
The science is clear:
- Micro-breaks under 10 minutes reduce fatigue and boost energy (PLOS ONE).
- During rest, the brain replays and consolidates learning (NIH).
- Walking can improve creative thinking by up to 60% (Stanford).
Pauses aren’t time lost—they’re fuel for your best ideas, boldest decisions, and most intentional leadership.
The Case for Longer Pauses
Short breaks are powerful, but sometimes we need a full reset. A week-long retreat, sabbatical, or even an adult gap year can provide the perspective and space for deeper transformation.
Once again, the research shows:
- Participants in week-long personal development and wellness retreats report health and mood gains lasting six weeks (ScienceDirect).
- Transformational and meditation retreats outperform standard vacations for lasting well-being (PLOS ONE).
- Regular vacations reduce heart disease risk by 30% and improve longevity (Washington Post).
Longer pauses allow your nervous system to reset, your priorities to realign, and new habits to take root. And they don’t have to mean disappearing for a year—they can be as simple as a week in a setting designed for reflection, growth, and renewal.
Choosing Your Pause
The world rewards speed and output, but leadership—real, grounded, authentic leadership—requires space to ask:
- What matters most right now?
- Who am I becoming?
- What do I want to create next?
You don’t need all the answers before you pause. In fact, the pause is where the answers begin to form.
Maybe it’s a daily walk without your phone. Maybe it’s a long weekend just for you. Or maybe it’s a week in a place that invites you to step away from the noise and focus entirely on yourself and your vision.
If you feel called toward that kind of immersive space, I invite you to explore The Vamonos Experience: Reimagine Your Future—my one-week transformational retreat in Oaxaca, Mexico, for women ready to move from achievement to alignment.
Whatever form it takes, claim your pause. It will change the way you lead, live, and show up for yourself.