Daily Fuel Stops – Micro Pauses for Emotional Fitness
Daily Fuel Stops – Micro Pauses for Emotional Fitness
It is easy to power through the day without pausing, only to reach the evening with a foggy brain, tense shoulders, and the decision making ability of a potato. This is what happens when we spend too long in the danger zone without realising it.
The Science of Stress
Our brains are brilliant, but they are also a bit old fashioned. They were designed for survival in a world full of Sabre- toothed tigers, not calendar invites. The same fight or flight response that once kept us alive still kicks in today, only now it is triggered by overflowing inboxes, traffic jams, or a Teams meeting that could have been an email.
The body does not know the difference between real and perceived danger. Stress hormones flood the system, heart rate rises, and muscles tense as if preparing to sprint for our lives.
While helpful in short bursts, living in this state too long wears us down. The World Health Organisation calls stress the “health epidemic of the 21st century.” Harvard research shows that between 70 and 95 percent of GP visits are linked to stress. In Aotearoa, the Mental Health Foundation reports that one in four people experience high levels of stress or anxiety.
Burnout – Too Long in the Danger Zone
Staying in low level stress for too long stops the body from repairing and restoring. Over time, it leads to burnout: exhaustion, foggy thinking, low immunity, and a general sense of “I used to be fun.”
It is like driving all day with your foot jammed on the accelerator. Sooner or later, something starts to smoke.
Moving Into the Safety Zone
Thankfully, our nervous system also has a built in recovery mode, often called the safety zone or “rest and digest” state. In this mode, the body repairs, energy returns, and the creative, problem solving parts of the brain switch back on.
Neuroscience and wellbeing research (Southern Cross Workplace Wellness Survey, WHO, Harvard Medical Journal, and neuroplasticity studies) show there are simple, proven ways to activate the safety response:
Movement: walking, stretching, dancing, tai chi
Breathwork: slow belly breathing, mindfulness, meditation
Nature: time in green spaces, sunlight, salt water, birdsong
Connection: laughter, kindness, gratitude, hugs, pets, play
Creativity: cooking, music, gardening, trying something new
Relaxation: baths, massage, time away from screens, reframing thoughts
These are not indulgences; they are maintenance. The science is clear: little and often works best.
Why This Matters for Leaders
When leaders normalise fuel stops, they show that wellbeing and performance can travel together. Micro pauses are not signs of weakness; they are signs of wisdom. A few moments of presence can prevent a full system crash.
By modelling these resets, leaders give others permission to do the same. That is how resilient, resourceful teams are built, not through pushing harder, but through knowing when to pause.
Micro Pauses Within a Busy Day
Even in the most demanding schedules, small resets can make all the difference. Think of them as pit stops for your nervous system: short, regular, and essential for finishing the race.
Morning
Take three slow breaths before opening emails
Step outside with your coffee and notice the air and light
Write down one thing you are grateful for before the day begins
Between Meetings
Walk the corridor or step outside for two minutes
Roll your shoulders and stretch
Ask yourself: How am I arriving to this next conversation?
Midday
Eat lunch away from your desk, even for ten minutes
Put your phone down and actually taste your food
Listen to one piece of music that lifts or calms you
Afternoon Reset
Take a quick walk outdoors
Practise belly breathing: hand on stomach, slow inhale, long exhale
Reframe a stressful thought: This is pressure, but I can take it step by step
Evening Wind Down
Switch devices off for a while
Share one good moment from the day with a friend or whānau
Do something creative or soothing, such as cooking, reading, gardening, or doodling
Remember, little and often wins. Micro pauses do not need candles, yoga pants, or spa music. They are simply moments of awareness that bring us back into balance again and again.
Reflection Prompts
What is one micro pause I could realistically add into today?
At what points in my day does the danger zone tend to appear, and what could act as a reset?
How might my own fuel stops encourage others to take theirs too?
Go calmly this week,
Mary-Anne