Onward
CONTINUING YOUR RESILIENCE JOURNEY
I am no longer afraid of storms, for I am learning how to sail my ship.
~ LOUISA MAY ALCOTT
This Is Just the Beginning
Congratulations on completing The Pause Method® program! You've taken important steps toward building resilience in your everyday work and life by harnessing the power of pausing. But this is by no means the end—it's a new beginning.
You now have a method and a set of tools to continue to live and lead from the seat of resilience. The practices you've learned are designed to be integrated into your daily routine, creating small but powerful shifts in how you respond to challenges, connect with others, and show up as your best self.
Remember that building resilience is an ongoing journey. Each time you pause to get present, you create a little gap in your mind to shift out of your "survival brain" and into your "wise brain." Each time you make this shift, you recalibrate your nervous system and strengthen your prefrontal cortex (the CEO of your resilience), which allows you to respond more flexibly and skillfully to whatever you're experiencing.
TPM Tools & Integration Summary
Throughout this program, you've been introduced to various resilience-building practices. Here's a summary of the core tools from each module to help you continue integrating them into your life:
I recommend printing/pinning this up as an ongoing reminder (next to your desk, on your fridge, foreheads are also great...😉).
Keeping Your Practice Alive
Here are some practical ways to sustain and deepen your resilience practice: ​
Create Visual Reminders
Print out the tools summary, notes, or stickies and place them where you'll see them regularly—at your desk, on your fridge, on your bathroom mirror, or even as a phone wallpaper. ​
Set Digital Reminders
Use calendar alerts, phone alarms, or apps to remind you to pause throughout your day. Even a simple recurring reminder for a 10-second Wise Brain Rep can make a difference. ​
Find an Accountabilibuddy
Connect with a colleague, friend, or family member to practice together. Share your experiences, challenges, and successes to keep each other accountable. ​
Take Time to Reflect & Celebrate
Keep a simple journal or use an app to note when you practice and how it impacts your day. Celebrating small wins reinforces your commitment.
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Join the Pause Community!
Finding and connecting regularly with a community of fellow mindful beings is a critical ingredient for sustaining your practice! Pause offers daily online mindfulness meditation classes, workshops, retreats, and more. If Pause isn't the right fit for you, there are so many other wonderful communities (virtual and in-person) to check out.
Remember!
With a growth mindset, the learning is endless. Each pause is an opportunity to strengthen your wise brain, grow your inner ally, and build greater resilience.
Continue Exploring Your Toolkit
Revisit the resources from each module to refresh your understanding and deepen your practice.