Living in God’s Rhythm: The Power of Pause and Rest 

In countless conversations with my clients over the years, I've discovered something profound: the greatest challenge many of us face isn't necessarily the daily battles we fight, the problems we solve, the teams we lead, or the children we raise. No, our biggest challenge can be something much simpler, yet deceptively difficult— taking a day off! We often assume that taking a day off is merely the absence of work. But in reality, true rest is so much more than just 'doing nothing.' It requires intentionality- a deliberate choice to place value on rest, despite the reluctance that some may experience. Psychologists have long studied the phenomenon of overwork and the difficulty in disconnecting, and research suggests that our reluctance to rest can often stem from internalised beliefs which can dictate our actions.
 

Read the following statements to see if any resonate with you (be honest!):

• I’m too busy to rest. This can sometimes reflect the belief that: ‘I’m busy, which means I’m important/valuable/needed/effective/useful.’
• Rest is laziness or a waste of time. This is a widespread misconception, especially in cultures that prioritise productivity.
• If I stop, I won’t start again. This fear of inertia can keep some individuals in perpetual motion.
• Work/activity/busyness/productivity is part of who I am- I enjoy it, I’m a doer. For some, their identity can become intertwined with their work or activity.
• I get bored when I’m resting. Constant interaction with digital devices and fast-paced environments, as well as workplace culture, can lead to a state where the brain becomes accustomed to high levels of stimulation. When the brain does not receive the same level of stimulation during rest, it can lead to feelings of boredom.
• I feel guilty when I rest. This guilt can be fuelled by a culture that glorifies productivity and equates it to success, even certain Christian cultures who may emphasise this with scriptures such as the parable of the talents found in Matthew 25, emphasising the need to be constantly active, or Proverbs 6:10-11 “A little sleep, a little slumber, a little folding of the hands, and poverty will come on you like a bandit.”  

Pause and Rest - There’s a Difference…

Let's take a brief look at a slightly different biblical perspective. In the creation narrative, we see that God modelled a daily rhythm: productivity, pause, productivity, pause, productivity, pause, productivity, pause…rest. After each day of creation, after each activity, Scripture tells us, “And there was evening, and there was morning—the first day…"(Genesis 1:3). God’s act of pausing after each day, teaches us the importance of taking time to reflect and pause, even if the task isn’t fully finished. Creation wasn’t complete, God was far from finished and yet He took the time to celebrate incompletion ("And God saw that it was good", verse 9) and then, once again, to pause. He modelled a sustainable pace, celebrating each day's progress without the need for it to be perfect or complete. This pause, followed by the ultimate rest on the seventh day, shows us that pauses are integral to the process- not just resting after it’s finished. God put commas into each season of time, not just a full stop when it was all done. This is a powerful counter-narrative to our modern obsession with completion and perfection- the ‘keep going until you’re done’ narrative that powers so many toward burnout.

God didn’t need rest, yet He chose it- we need rest, but rarely do we choose it.

So, how can we incorporate both pause AND rest into our lives in practical, meaningful ways? 

Pauses: Commas in the Everyday
Pauses are the short, intentional breaks throughout the day, or in the evening that allow us to slow down, reflect, reset. Here are some effective strategies that anyone can apply to everyday life that will yield instant benefits:

1. Breathe. It sounds simple, but intentional breathing can significantly reduce stress. When we’re constantly on the go, our bodies can enter a state of chronic stress, elevating cortisol and adrenaline levels. Research shows that slow, deep, mindful breathing can lower these stress hormones, reducing anxiety and improving overall well-being. Plus, it’s easily accessible- go to the bathroom or toilet, or sit in the car for 5 minutes and create a moment to slow your breathing. Breathe slowly in through the nose for the count of 4, hold, slowly release through the mouth for the count of 10, and repeat. Re-focus, centre yourself on what matters, pause.

2. Be smarter than your smart device. Studies have shown that screen time, especially before bed, interferes with our ability to wind down and sleep, leading to heightened stress and decreased relaxation. Use the ‘do not disturb’ function and set aside device-free time. Be less accessible to ‘the crowd’. If you have a smartwatch and are constantly being pinged on your wrist every time someone texts, emails or writes a comment on your socials, you will struggle to create those pause moments. 

3. Evaluate what you consider ‘relaxing.’ Creating pause moments during the day means being ruthless with what is considered ‘work’. For instance, you may enjoy reading as a hobby, but choosing to read books related to work, (i.e. 5 ways to be a better leader, 3 top tips for increasing your productivity, 6 ways to do more etc etc) is not creating pause! NB: If you’re a Christian leader, reading your bible to prepare sermons is also work…(!)

4. Do more of what makes you happy. Whether it’s taking a bath, tinkering in the garage, catching up with a friend, or a quick game of pool at lunchtime, find activities that genuinely help you unwind and are easily incorporated into the day or evening-there are more than you think!

5. Prioritise basic self-care. Healthy balanced nutrition, quality sleep, and regular exercise are more than just well-being tropes- pay attention to these things.

Rest: Full Stops in the Rhythm of Life
Rest is more than just taking pauses; it’s about dedicating sustained time to refuel, recharge, and rejuvenate. Whether that means a full day off, a holiday, a retreat, or even a sabbatical- real rest needs time and that requires intention. Try these three things next time you have planned a rest:

1. Rest your thinking. Challenge yourself to spend 10 minutes being mentally still. Don’t plan, create, or reflect—just be present. Engage with your surroundings, breathe deeply, and take in the beauty around you. Can you silently watch the waves, or the rustling of the leaves in the trees? Can you sit and just be present in the moment, without thinking?

2. Rest your doing. Slow down your physical pace—walk slower, drive slower, pack less into your day. If you simply replace the hyperactivity at home or work with a packed holiday schedule, your brain won’t know the difference.

3. Rest your being. Let go of the ‘musts’, ‘shoulds’ and ‘ought tos’ that can dominate our rest time. Focus on what brings you joy and feeds your soul. Even a short time of this kind of rest can be profoundly rejuvenating.
 

Remember, taking time to pause and rest isn’t a luxury—it’s a necessity, a sign that you value your long-term health and well-being and that you are following God’s example. Give yourself permission to both pause and rest, to include small, consistent changes that will make a big difference to your everyday.