The Power in the Pause
Today over coffee, Katie and I found ourselves talking about how easy it is to get sucked into social media—scrolling through reels, looking at pictures of people we’ve never met, and suddenly comparing ourselves to complete strangers.
This is something that comes up often in my work as a therapist, and I think most of us can relate. We pick up our phones to scroll when we have five minutes to spare, when we’re procrastinating, or when we’re feeling sad, anxious, or lonely. It becomes a way to numb out and distract. And sometimes, that distraction can even be helpful! But if you’re like me, you might often find that by the end of the scrolling session, you’re wondering where the time went—and very likely, not feeling any better.
So this is your invitation to pause before picking up your phone or opening that app. I’m not saying you shouldn’t do it—maybe you need to for work, responsibilities, or just because you genuinely want to (all of which are completely okay!). Instead, I’m suggesting a small shift: creating a pause between the impulse and the action, just long enough to check in with yourself.
In that pause, ask yourself:
✨ What am I feeling right now?
✨ Do I really want to be on my phone, or am I needing something else?
If the answer is, Yes, I want to be on my phone—great, scroll on! If it’s, I need to handle something important—go for it. But if the answer is, I don’t actually know why I’m picking up my phone, that’s a chance to slow down and notice what you truly need in that moment. Maybe it’s a drink of water. Maybe it’s a few deep breaths. Maybe it’s reconnecting with your surroundings.
Whatever it is, the power is in the pause. Creating just a little space between the impulse and the automatic behavior gives you more choice in how you spend your energy.
~ Hannah Collentine-Cole, LCSW
Individual and Couples Therapy in Midtown Sacramento
