Interrupt the Pattern [Week 2] - The Power is in the Pause

If you’re like most high-achieving women I work with, your patterns run deep. So deep, in fact, that you don’t always notice them until you’re standing knee-deep in stress, wondering how you got there… again.

In Episode 75, we’re talking about what I call the “tiny hinge that swings big doors”, the pause. It’s a small moment with massive power. The kind that can rewire your habits, heal your hustle, and put you back in the driver’s seat of your life.

From Autopilot to Awareness

Last week, we unpacked the first part of change: noticing your loop. This week, we explore what happens when you insert just one breath between your trigger and your response. That breath? It’s not just a cliché, it’s science. It’s the prefrontal cortex (the CEO of your brain) waking up and saying, “Hey, let’s not lose it today.”

The cool part? Thanks to neuroplasticity, your brain is always ready to build new wiring. You don’t need to shame yourself into change, you just need to pause long enough to choose something new.

Say Hi to Judith (a.k.a. Your Autopilot)

Here’s where it gets fun: I suggest naming your old pattern. Yep, give it a name. Why? Because when you say, “Oh hey, Judith’s at it again,” it creates space between you and the behavior. That space is where choice lives.

For me, Judith is the voice that says, “Just say yes, don’t be difficult, keep everyone happy.” When I notice her showing up, I pause. I breathe. And sometimes, I laugh. That moment of lightness breaks the heaviness of the loop.

Practice Makes Progress

This week’s challenge is simple but powerful:

1. Notice your loop. (Don’t judge it, just observe.)
2. Pause before reacting. (A breath. A count to ten. A whispered, “Hi Judith.”)
3. Celebrate the fact that you’re showing up differently.

You won’t get it perfect. That’s not the goal. Progress isn’t about perfection, it’s about repetition.

Coming Up Next...

Next week, we’re moving from pause to practice. I’ll walk you through how to substitute in a new behavior and what to do when your nervous system resists it (because it will).

Until then, keep noticing. Keep breathing. And remember: you’re not broken, you’re becoming.

Want more support? Join the Strong & Resilient Women community or message me on IG (@themilitaryyogi) to grab my free loop-identifying ChatGPT prompt pack! 💛

RESOURCES:

Connect with me in the Strong and Resilient Woman Community on Facebook HERE (https://www.facebook.com/groups/yogaformilitarywomen)

Instagram: https://www.instagram.com/themilitaryyogi

Podcast Website: www.leadingwithheartpodcast.com

SHOW NOTES: https://www.christinamattisonyoga.com/blog/episode75