The Moment That Changes Everything

Imagine you’re in the middle of a stressful morning. You wake up late, spill coffee on your shirt, and then just as you're about to head out the door your phone buzzes with an email that instantly spikes your heart rate. Your boss needs an urgent revision on a project. Your mind spirals: Why didn't I finish this sooner? I always mess up. How am I going to get everything done today?

In this moment, your brain is on autopilot, reacting out of stress, frustration, and panic.

But what if, instead of letting the overwhelm take over, you had a simple, scientifically-backed method to regain control?

Enter **Pause, Notice, Choose**. A three-step framework that helps you shift from **reactivity to intentional action**. It’s a tool that allows you to step back, take control of your response, and align your choices with your well-being.

Let’s break it down.

Step 1: Pause. The Power of the Stop Button

Why Your Brain Needs a Moment to Catch Up

When something stressful happens, your brain launches into fight-or-flight mode, an ancient survival mechanism powered by the amygdala, the emotional processing center of the brain. Stress hormones flood your system, your heart races, and your ability to think rationally takes a back seat.

Pausing interrupts this cycle. It gives your prefrontal cortex, the part of the brain responsible for reasoning, problem-solving, and impulse control, a chance to step in before the emotional brain runs the show.

The Email Panic

Your heart is pounding. That email just sent you into a tailspin. But instead of typing a frantic, stressed-out response, you pause.

You take a deep breath.
You set your phone down for a moment.
You resist the urge to react immediately.

This micro-moment of pausing creates space between the trigger and your reaction. It gives your nervous system a chance to calm down and your brain the time to catch up before you act.

Step 2: Notice. The Art of Tuning In

What’s Happening in Your Mind & Body?

Now that you’ve paused, it’s time to observe what’s actually going on inside you. This step is about awareness: noticing your thoughts, emotions, and physical sensations without judgment.

Neuroscientists call this interoception, or your brain’s ability to recognize internal signals. Tuning in helps you move from a reactive state to a mindful one.

How to Notice in the Moment

Ask yourself:

What emotions am I feeling right now? Name those feelings. (Frustration? Anxiety? Shame?)
What physical sensations am I experiencing? Name those sensations. (Tight chest? Clenched jaw? Shallow breathing?)
What thoughts are running through my head? Name your thoughts. (Self-doubt? Overwhelm? Blame?)

The Email Panic (part 2)

You've put your phone down, but you need to get moving or you’ll be late to the office. As you walk to the car, you notice:

"Wow, that email made me feel nervous. I’m afraid I’m going to be in trouble.”
"I feel my heart beating hard. My shoulders are tense."
"I’m wondering how I am going to get everything done today."

Simply noticing what’s happening inside you allows you to detach from the emotional spiral. It’s no longer running the show. You are. Naming your feelings, sensations, or thoughts pulls in the conscious mind and deflates some of the power of the fight or flight response, like letting air out of an overfilled tired.

Step 3: Choose. The Freedom to Respond Differently

This is Where the Magic Happens

Now that you've paused and noticed, you get to choose. Instead of reacting impulsively, you decide:

What action aligns with my values and goals?
What response will actually serve me in the long run?
How can I shift my perspective or approach?

This is where the prefrontal cortex, the rational, decision-making part of your brain, shines. It helps you override knee-jerk reactions and take a purpose-driven, intentional step forward.

The Email Panic (part 3)

You’re in the car now, having named your feelings, sensations, and thoughts. Normally, you might speed out of the driveway, but instead, you’ve opted to choose what to do next:

You could choose to respond to the email right now.
You could choose to drive to work and have a discussion, in person, with the sender in order to clear up the misunderstanding.
You could choose to ignore the email completely and grab a coffee on the way to the office.

The choice is completely up to you. You are in control of choosing your next course of action in alignment with your values and goals. You make your choice and drive to work feeling calmer than before.

Small shift. Big difference.

The Neuroscience Behind It: Rewiring Your Brain for Self-Awareness

Why This Works

Each time you practice Pause, Notice, Choose, you’re rewiring neural pathways in your brain. Instead of reinforcing reactivity, you're strengthening self-awareness, emotional regulation, and decision-making skills.

Pausing slows the stress response, calming the amygdala.
Noticing activates the insula and anterior cingulate cortex, key areas for emotional awareness.
Choosing engages the prefrontal cortex, the CEO of your brain, responsible for rational thinking, empathy, and self-control.

The more you practice, the stronger these pathways become. Over time, intentional responses become second nature.

Feel empowered with pause, notice, choose

Imagine what life would feel like if you had the ability to:

✅ Catch yourself before spiraling into stress
✅ Recognize circumstantial triggers and choose healthier responses
✅ Make decisions that actually align with your long-term well-being

That’s what whole health coaching is all about. As a coach, I help develop and apply this framework to real-life situations whether it’s managing stress, building healthier habits, or navigating difficult emotions.

We’ll work together to make Pause, Notice, Choose an automatic response in your life. Because self-awareness isn’t just a skill. It’s the foundation of thriving.

Life is full of triggers: stressful emails, frustrating commutes, unexpected challenges. But every single time, you have a choice.

You can react on autopilot… or you can respond with intention.

Next time life throws you a curveball, remember this:
🚦 Pause. Give yourself a moment.
👀 Notice. Tune into your emotions and thoughts.
🎯 Choose. Take a step that aligns with the life you want to live.

It’s a simple shift with life-changing power.

And the best part? You can start practicing right now.

If you’re ready to apply Pause, Notice, Choose in a way that transforms your daily experiences, let’s talk. Book a free consultation and start developing the self-awareness tools that will shape your health, mindset, and future.

References

Heatherton TF. Neuroscience of self and self-regulation. Annu Rev Psychol. 2011;62:363-90. doi: 10.1146/annurev.psych.121208.131616. PMID: 21126181; PMCID: PMC3056504.
Balconi M, Angioletti L, Acconito C. Self-Awareness of Goals Task (SAGT) and Planning Skills: The Neuroscience of Decision Making. Brain Sci. 2023 Aug 3;13(8):1163. doi: 10.3390/brainsci13081163. PMID: 37626519; PMCID: PMC10452128.

Pause, Notice, Choose: A Simple Framework for Self-Awareness