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Redefining Mindfulness: How Pausing Can Help You Make Better Decisions

When you think of mindfulness, do you picture sitting cross-legged in complete silence, attempting to banish all thoughts from your mind? If so, you're not alone—and that’s a big part of the problem. This expectation, while common, is a huge barrier to experiencing the real benefits of mindfulness.


The reality? Mindfulness isn’t about silencing your thoughts or achieving a “perfect calm.” Instead, it’s about cultivating awareness and creating space to make intentional choices—whether that’s managing a stressful email, handling a tough conversation, or prioritizing your mental energy.


Mindfulness goes beyond stereotypes, offering practical tools to help you manage your thoughts, reduce overwhelm, and align your decisions with your well-being.


The Misconception: “Mindfulness Means No Thoughts”


In a recent session, a participant shared his frustration: “I tried mindfulness, and it helped me feel some gratitude, but it didn’t stop me from thinking about work or worrying.”


When I asked if he expected to stop thinking altogether, he laughed and said, “I don’t know if it’s an expectation or a hope.” This highlights a common misconception, a far too often unrealized expectation that mindfulness can eliminate your thoughts entirely.


This idea often stems from how mindfulness is portrayed—idealized images of serene, thought-free individuals without a care in the world. These depictions set an unrealistic standard, leading people toward feelings of failure when their thoughts inevitably wander back.




Woman sitting on a bench reflecting


The truth? Mindfulness doesn’t eliminate thoughts—it helps you navigate them. It’s not the end goal but a bridge to greater awareness and choice. Instead of suppressing your thoughts, mindfulness teaches you to notice them with curiosity and compassion, creating the space to decide how to engage or let go.


The Power of Pause: Mindfulness in Action


Mindfulness can feel daunting when it’s framed as something you achieve. However, seeing the practice for what it is—a tool for paying greater attention to the present moment without judgment—is more beneficial. It’s the practice of pausing to create space for intentional decision-making.


When you take a mindful pause, you unlock the power to:

●       Choose your next thought.

●       Choose how to respond to stress.

●       Choose what matters most in the moment.


Imagine facing a tight work deadline, and your mind begins to spiral: What if I fail? What will my boss think? Mindfulness helps you pause, notice your thoughts, and ask yourself: What do I need right now?


The answer might be taking a few deep breaths, stepping outside for a quick walk, or reaching out for support. Mindfulness won’t give you all the answers, but it gives you the clarity and control to respond intentionally instead of reacting out of habit. By embracing mindfulness as a tool, you’re better prepared to navigate challenges with confidence, bringing more clarity, peace, and balance into your life.


Mindfulness in Daily Life: Breaking Free from Automatic Cycles


We often feel pressured to respond quickly to emails, requests, and challenges, believing society rewards the fastest responder. While this might offer short-term wins, it’s not sustainable. What the world truly values is consistency, reliability, and trust—both with others and within ourselves.


Consider how much of your day runs on autopilot. You likely have a morning routine—wake up, brush your teeth, grab some food, and head out the door—without giving it much thought. These automatic cycles are efficient but lock you into patterns that don’t always serve your best interest.


Mindfulness acts like a GPS, helping you pause and assess whether you’re on the right path. Instead of defaulting to autopilot, it gives you the opportunity to reroute, choosing the quickest, safest, or most meaningful direction for your goals.


One of the biggest barriers to this practice is the expectation of immediate freedom from intrusive thoughts. People often set rigid goals like “I should feel totally calm” or “I need to stop thinking about work,” only to feel disappointed when those expectations aren’t met.


When used correctly, mindfulness can lead you to:


  • Greater Self-Awareness: Recognizing what’s happening in your thoughts, emotions, and body.

  • Improved Acceptance: Meeting the moment without judgment or resistance.

  • Self-Compassion: Choosing how to care for yourself in that moment.


By letting go of rigid expectations, mindfulness becomes a practical resource. It helps you step back, reflect, and make thoughtful decisions—whether shifting your mindset, taking a break, or simply being kind to yourself. When practiced consistently, mindfulness will teach you to interrupt automatic patterns, allowing you to navigate challenges with renewed confidence and ease.


Start Building a Bridge to Better Decision Making


At its core, mindfulness is about taking back control of your mental and emotional responses. By pausing, you can choose your thoughts and actions instead of being swept away by autopilot reactions. This awareness helps you make decisions that align with your needs, values, and goals, building trust in yourself over time.


At Simply Pause, mindfulness is more than a concept—it’s a practical tool for reshaping how you approach work, relationships, and everyday challenges. Whether you’re a leader managing a team, an employee juggling priorities, or simply seeking balance, mindfulness offers a path to greater focus, calm, and clarity.


Take a moment now. Breathe deeply and ask yourself: What do I need in this moment? Remember, mindfulness isn’t about perfection—it’s about showing up for yourself with patience and kindness, one pause at a time.

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Cheryl Picture 1.jpg

Hi,
I'm Cheryl

Cheryl guides employees & leaders in organizations eliminate burnout and autopilot behaviors to make better decisions.  She has 20+ years of corporate experience and is a certified mindfulness and self-compassion teacher with 10+ years of teaching experience.

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