18 Minutes: Find Your Focus, Master Distraction, and Get the Right Things Done

In the rush of daily life, we often find ourselves swept along by momentum—moving fast, reacting quickly, and rarely stopping to consider if we’re on the right path. Imagine riding a stationary bike that won’t stop spinning; you pedal frantically, but the pedals keep moving by their own force. This is how momentum in our thoughts and actions can trap us, making it difficult to change direction or admit mistakes. Slowing down is the first step to reclaiming control.

Consider the power of a brief pause. Just a few seconds can make a significant difference. When a young girl playing in a pool suddenly swallows water, she yells “Pause!” It’s a simple but profound reminder: stopping momentarily can help us catch our breath, reset, and proceed more safely. In life, too, such pauses allow us to avoid rash decisions and impulsive reactions.

Neurologically, this pause enables the prefrontal cortex—the brain’s rational center—to take charge over the amygdala, which governs emotional responses. When someone unexpectedly yells at us, the amygdala fires instantly, flooding us with emotions like anger or embarrassment. But if we take a deep breath and delay our response for a few seconds, we give our rational mind time to assess the situation calmly. This simple act of breathing and pausing can prevent conflicts and lead to more thoughtful interactions.

These moments of stillness are not about stopping life but about creating intentional interruptions that help us realign with what matters. Like athletes who incorporate rest days to improve performance, we too benefit from strategic pauses that replenish our energy and sharpen our focus. Without them, we risk burnout, mistakes, and losing sight of our goals.

Yet, pausing is often counterintuitive. We fear losing momentum or appear weak by hesitating. But true strength lies in the courage to stop, reflect, and then act deliberately. It takes great character to admit when we’re wrong and to change course accordingly.

As we begin this journey of reclaiming our time and attention, remember that the power to change your life starts with a pause. This moment of stillness opens the door to clarity, purpose, and meaningful action. Now, let’s explore how to discover what your year is truly about and focus on what matters most.