The Daily Uplift with Amelia Brooks

Daily Affirmation

Today, I choose to pause before I respond. I create space for thoughtful, intentional action.

Responding vs. Reacting

Life often moves fast, and unexpected situations can arise at any moment. Whether it’s an unexpected email, a tense conversation, or a sudden change of plans, your initial reaction might be impulsive, fueled by emotion or stress. But here’s the truth: you don’t have to be a passenger on the rollercoaster of your reactions. Instead, you can be the calm, steady driver of your responses.

Pausing before you respond is a simple but transformative practice. It allows you to step out of the whirlwind of the moment and anchor yourself in clarity. This pause doesn’t need to be long—a few deep breaths, a brief moment of silence, or even a mental count to five can create the space you need to choose a thoughtful response.

Why the Pause Matters

Dr. Viktor Frankl, a renowned psychiatrist and Holocaust survivor, beautifully captured this concept in his book Man’s Search for Meaning. He wrote:

“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

This “space” is where we find our strength. By pausing, you shift from reacting—an automatic, often emotion-driven action—to responding, which is intentional and aligned with your values. Over time, this practice helps you navigate life’s challenges with greater resilience and grace.

Steps to Practice Responding, Not Reacting

1. Recognize the Trigger

The first step is awareness. When you feel a strong emotional reaction bubbling up, acknowledge it without judgment. Label it—“I’m feeling frustrated” or “This situation is making me anxious.”

2. Pause and Breathe

Take a moment to breathe deeply. This helps calm your nervous system, giving your mind a chance to catch up with your emotions.

3. Ask Yourself: What Matters Most?

Reflect on your values and the outcome you want. How can you respond in a way that feels true to your intentions?

4. Choose Your Response

With a clear mind, take the action that aligns with your values and the person you strive to be.

Life Lesson: You Are in Control

When life challenges you, remember that your power lies in your response. The pause is a gift you give yourself—an opportunity to act with intention rather than react out of habit. Each time you choose to pause, you strengthen your ability to navigate life with calm and confidence. You’ve got this!

Writing Prompt

Think about a recent situation where you reacted quickly. How might pausing have changed your response? Reflect on how incorporating a mindful pause could help you in similar situations moving forward. Write about what this pause might look like for you.