The Power of Pause: Why Slowing Down Matters More Than Ever

As the holidays approach, the world speeds up, calendars fill, lists grow longer, and your nervous system races to keep up. If you live with ADHD, that pace can feel like too much: constant motion, constant noise, constant pressure to do it all.

But here’s the truth: you can’t be present when you’re always in motion.
Taking a pause, even for a minute, gives your mind space to breathe, your body a chance to reset, and your emotions room to settle.

Why Pausing Feels So Hard (Especially with ADHD)

ADHD brains thrive on stimulation. Deadlines, new ideas, and last-minute challenges can feel exciting — until they don’t. When the pace never stops, the brain stays stuck in “go mode,” and rest starts to feel uncomfortable.

Slowing down isn’t about doing less; it’s about doing things with more intention.
A mindful pause breaks the pattern of automatic reactivity so you can respond, not just react, to what’s really happening.

How to Practice a 60 Second Mindful Pause

Try this when you feel rushed or overstimulated:

1. Stop.
   Put down what you’re doing and allow a single full breath.
2. Notice.
   What sensations or emotions are present? Is your body tight? Are your thoughts racing?
3. Anchor.
   Feel your feet, your breath, or a small object in your hand. Let your attention land there.
4. Choose.
   Ask: What matters most right now? Then proceed with intention.

During the winter months, especially here in the PNW, the early darkness and colder weather can amplify sensory overwhelm. A simple pause becomes more than a tool, it becomes a gentle reset for your nervous system.

How to Remember to Pause (The Real Challenge)

For many ADHD minds, remembering to pause is the hardest part.
The first step is noticing the signals that you need one, and building simple reminders into your day.

Try these:

• Use physical cues. Leave sticky notes that say “Pause” on your laptop, bathroom mirror, or fridge.
• Pair your pause with an existing routine. Take three deep breaths before opening email, answering a text, or walking into a meeting.
• Set gentle reminders. Use your smartwatch or phone alarm with a calming chime to prompt a mid-morning or afternoon pause.
• Notice your body’s clues. Jaw tension, shallow breathing, or racing thoughts are your mind’s way of saying, stop and reset.

Noticing you need a pause is the pause beginning. Awareness itself slows the momentum and opens space for choice.

This Season, Less Really Is More

Every “yes” you give takes energy. Every pause you take gives it back.
By slowing down, you make room for joy, connection, and rest, the things the holidays were meant for.

When you practice mindful pauses regularly, you strengthen your ability to self-regulate and stay present through the season’s highs and lows. Ready for more ideas to create a more relaxed and enjoyable holiday season for the whole family? Read From Chaos to Calm: Reducing Holiday Overwhelm for Parents