Power in the Pause: How 5 Minutes Can Change Everything

Apr 28
3 min read

I’m an Enneagram 3 through and through, so recognizing the power in slowing down isn't necessarily very high on my to-do list.

If there’s a list to check, a goal to chase, or a productivity hack to test—I’m in. But taking it slow? I used to feel way too busy for that!

Getting things done isn’t just satisfying… it’s how I’ve always measured whether or not I earned rest.

Growing up, free time wasn’t something I just took. It was something I earned—after the chores were finished, the grades were up, the boxes were checked. And that mindset? It stuck with me. Sound familiar?

Now, as a business owner, wife, and mom, the to-do list never really ends. There’s always something (or someone) that needs my attention. I’ve found myself holding my breath throughout the day, rushing from one task to the next, convincing myself I’ll “pause” once everything’s done.

But everything is never done.

I have had to learn that there’s power & peace in the pause. Not because it helps me get more done later (although, sometimes it does), but because I deserve to be still.

Even when the list is full.

Especially when the list is full.

Five minutes of daily reflection can help you shift out of autopilot and into intentional living. If just THINKING about daily reflection freaks you out, don't worry - this isn’t some deep, “go find yourself in the forest/eat pray love” type of reflection. It’s real-life, short, powerful, and it works. Whether it’s journaling, breathwork, or just sitting in stillness, this tiny habit makes a huge impact.

💡 Why Just 5 Minutes Matters

Progress isn’t just measured by what’s checked off—it’s about what you learned from doing (or not doing). Most of us end the day thinking about everything we didn’t get done. But what if you ended the day acknowledging what went right?

That five-minute pause helps you:

Accept without judgment (even if the day went off the rails).
Own your choices (both good and not-so-good).
Act with more clarity tomorrow.

That’s not just mindset work. That’s growth.

Your 5 minutes doesn't have to look like my 5 minutes. Take it where you can..

🔁 Real Talk: Why We Skip This

You’re not alone if this feels like one more thing. But let’s be honest…

We scroll for 20 minutes without blinking. We fill our time with endless “productivity.” But five minutes of quiet? That feels uncomfortable.

The truth? Growth lives in that discomfort. Slowing down doesn’t mean you’re slacking—it means you’re taking control.

🧘🏽‍♀️ What the Mindful 5 Looks Like

It doesn’t have to be fancy. The goal is consistency, not perfection.

Here’s how to make it yours:

Pick your time – Before bed, after your workout, during your morning coffee.
Pick your method – Journal, meditate, breathe, pray, voice note, or just sit.
Use prompts if you need them:
- What went well today?
- What small action moved me forward?
- What do I need to adjust tomorrow?

There was a time I couldn’t fall asleep without running through my to-do list and low-key judging myself for what I didn’t do. One night, I swapped that spiral for a notebook and wrote: “Today, I moved with intention. I made Elliott laugh. I drank my water. That’s enough.”

Was my whole day perfect? Not even close. But that moment? That moment reminded me I wasn’t failing—I was evolving.

🔄 Keep It Simple. Keep It Up.

You need 5 minutes, a breath, and a little honesty with yourself.

Try this challenge for the week:

✔ Set a 5-minute timer.

✔ Reflect. Breathe. Be still.

✔ Write down one thing you’re proud of.

Do it daily. Watch your perspective shift.

📣 Call to Action

If you try this, let me know!

Drop a 🧠 or a 🙌🏽 in the comments or DM me your favorite 5-minute win this week. And if this felt good, send it to a friend who needs to slow down, too.