Winter and the start of a new year can be a time to take action towards new goals, and a time to pause and reflect.

As a new year causes us to think about new goals and change, nature slows down and we may feel an energetic pull to do the same.

This can leave us feeling like we’re in conflict.

Two different brain networks

Let’s consider what the brain naturally does, which is to toggle between focused attention, and pausing to reflect. We actually have two different brain networks for this:

(1) the central executive network (CEN), which is for focused attention and action. It’s like the brain’s cognitive control system, directing thoughts, attention and behavior – i.e., the task-master.

(2) the default mode network (DMN), which is for self-reflection and inaction. The brain uses this network when we don’t need to focus on what we’re doing. It’s for mind-wandering, self-reflection, day-dreaming, and insight.

When one network is active, the other is largely inhibited. The brain naturally toggles between the two networks, but we can also choose to activate one or the other by deciding whether to focus and act, or pause and reflect.

When to pause – one question

While there’s no universal answer to which we should do more – focus or reflect, act or pause – there is one question that can guide us: what is my brain-body’s energy level right now?

Focus and action require additional energy.

On an average day, the brain needs about 20% of our body’s energy just to do its job. If we’ve got a project that takes extra focus and attention, that will require more energy – literally, we”ll burn more calories. The same is true of the effort to change a habit, or start a new behavior.

If we’re feeling depleted, sick, or needing extra rest, it’s going to be harder to push towards new goals or create a big change. This doesn’t mean we’re lazy – it’s a scientific fact.

But if we wake up feeling replenished and clear-eyed, then the brain will have greater capacity for focus and action.

When we can remember to check in with our energy level and ask the question (what does my brain-body feel?), then we will be more aware of our needs and able to decide whether to pause or push.

The answer might change daily, or even during the day. For instance, I’ve noticed that some mornings I feel replenished and ready for action, but by afternoon I’m feeling depleted. Barring something important with a deadline, I hit the pause button.

I might rest for 10-20 minutes, I might get something to eat or drink, or do a gentle mind-body practice. I also might be done with focused action for the day.

Power of a pause

When the brain-body energy is low, what if you gave yourself permission to pause?

Research shows that carving out time to slow down can benefit your brain, creativity, relationships and well-being.

We also have a greater chance of activating the default mode network (DMN) when we pause, which means we can reflect internally where we are more likely to access ideas and innovation. We are able to process information about ourselves, others, the past and the future. In other words, we can make better sense of things. (For a detailed piece on DMN, check out this Scientific American article.)

Pausing for change

Nature does not hurry, yet everything is accomplished. – Lao Tzu

If we listen to nature, as well as our brain-body, we might recognize that pausing is natural and cyclical. It’s never permanent, but part of a process of growth and change like the seasons.

Because our culture is so fast-paced and focused on productivity, we might need to re-learn how to pause. We might need to give ourselves permission to pause.

I’ve noticed that – like most change – it takes practice.

And even though you may think you’re doing nothing when you pause, you’re actually practicing a new habit – one that creates greater space and capacity for change.

What will you do this winter to give yourself and your brain the power of a pause?

Photo by Cristina Gottardi on Unsplash