Imagine working at Google, one of the world’s most esteemed companies, for over a decade, feeling on top of your game only to realise that you're burnt out and unhappy. Rachael’s journey from a high-achieving Google employee to an advocate for taking intentional breaks highlights the life-changing benefits of pausing.
Contents
Rachael’s Journey
Early Career and Joining Google
Burnout and the Decision to Pause
Inside Google
Work Culture and Employee Benefits
Team Dynamics and Management
The Concept of Pause
Definition and Importance
Why It’s a Superpower
Identifying the Need for Pause
Signs You Need a Break
Types of Pauses
Digital Detox, Weekend Retreats, and More
Daily Pauses
Simple Pauses You Can Do Every Day
Implementing a Pause Plan
Steps to Create Your Own Plan
Rachael’s Experience with Pauses
Personal Anecdotes and Impact
Science Behind Pausing
Benefits for Mind and Body
Transformations Through Pausing
Real Examples and Case Studies
Challenges in Taking Pauses
Overcoming Common Obstacles
Balancing Work and Pausing
Practical Advice for Busy Professionals
Real-World Applications of Pausing
Applying These Lessons to Your Life
Mindfulness Techniques
Simple Practices to Get Started
Embracing a Pause Mindset
Shifting from 'Doing' to 'Being'
Building Lasting Habits
Creating Sustainable Pause Practices
Pausing in Personal Life
Impact on Relationships
Rachael’s Resources and Tools
Books, Podcasts, and Free Guides
FAQs
Common Questions Answered
🌟 Rachael's Journey
Early Career and Joining Google
Rachael began her career in the tech industry, landing her first job at France Telecom in New York City. From there, she joined several startups before finding herself at DoubleClick, which was later acquired by Google. Moving to San Francisco, she took on the role of a solutions consultant for Google. Over the span of 20 years, Rachael thrived in various positions, but this period also led her to experience severe burnout.
Burnout and the Decision to Pause
Managing a new team was harder than Rachael anticipated. Despite her hard work and past achievements, she received feedback indicating she was struggling. Her manager suggested that she might not be a good fit for the role. This feedback was a wake-up call, making her realise that she needed to take a step back. Rachael requested and was granted a three-month unpaid break, a decision that marked the beginning of her journey into understanding the power of pause.
🏢 Inside Google
Work Culture and Employee Benefits
Rachael’s experience at Google was filled with remarkable amenities. Employees could choose from up to 30 cafes, ride Google bikes around campus, and benefit from excellent food cooked by professional chefs. Google’s work culture, ranked among the top places to work globally, provided a stimulating environment for its staff.
Team Dynamics and Management
Despite the perks, Rachael highlighted that a successful experience at Google often depended on team dynamics and good management. Employee satisfaction surveys allowed for continuous improvement. Rachael’s story signifies the impact that leadership and team cohesion can have on an individual's work experience.
🚀 The Concept of Pause
Definition and Importance
Rachael defines a pause as an intentional shift in behaviour—an act that can be as simple as taking a deep breath or as transformative as taking a three-month break. In a world dominated by constant motion, Rachael views pausing as a crucial skill that helps us realign with our true selves.
Why It’s a Superpower
Pausing is often overlooked because it appears counterproductive in a goal-oriented society. However, it’s a superpower because it allows individuals to regain clarity, improve decision-making, and achieve better outcomes in both personal and professional spheres.
⚠️ Identifying the Need for Pause
Signs You Need a Break
Rachael identified several signs that indicate the need for a pause:
Loss of job satisfaction: You used to love your job but now you loathe it.
Feedback from your boss: Your manager is indicating that things aren’t working out.
Technology overuse: You find yourself tethered to your devices.
Current or impending challenges: You’re facing a difficult situation.
New opportunities: You have a passion project waiting to be started.
Reflecting on these signs can help you understand whether it’s time to take a much-needed pause.
🛠 Types of Pauses
There are many ways to incorporate pauses into your life. Here are a few examples:
Digital detox: Take a break from screens and gadgets.
Weekend retreat: Use weekends to disconnect from work.
Daily micro-pauses: Integrate small, daily pauses into your routine.
🕰 Daily Pauses
Simple Pauses You Can Do Every Day
Integrating pauses into daily life doesn't have to be time-consuming. Here are some simple practices:
Belly Breath Pause: Take a deep breath, inhaling through the nose and exhaling through the mouth.
Palm Pause: Focus on the sensory details of your hand, feel the skin, and take a gentle breath on your palm.
Body Scan: Mentally check in with different parts of your body to understand how you feel.
📅 Implementing a Pause Plan
Steps to Create Your Own Plan
To effectively integrate pauses into your life, follow these steps:
Identify the need: Recognise signs that indicate you need a pause.
Choose an activity: Decide on a pause activity that suits you.
Set a regular time: Schedule a time in your day for this pause.
Evaluate and adjust: Regularly assess the impact and adjust as needed.
🌳 Rachael’s Experience with Pauses
Personal Anecdotes and Impact
During her three-month break, Rachael studied mindfulness, rented a cabin near Lake Tahoe, and immersed herself in nature. This period allowed her to reconnect with her values and strengths, leading her to a more aligned career path in sales at Google.
🧠 Science Behind Pausing
Benefits for Mind and Body
Pausing can have substantial benefits backed by neuroscience and psychology:
Switch brain functions: Moving from “doing” mode to sensory perception can calm the nervous system.
Reduced stress: Pausing helps manage stress levels.
Emotional balance: Regular pauses improve emotional stability.
🦋 Transformations Through Pausing
Real Examples and Case Studies
Rachael has seen transformative results in her coaching clients who incorporated pauses. People experienced enhanced work performance, better personal relationships, and overall improved well-being.
⚔️ Challenges in Taking Pauses
Overcoming Common Obstacles
Common objections like "there’s never a good time" or fear of looking unproductive can hinder pausing. Strategies include starting small, integrating quick pauses, and setting clear intentions.
🎢 Balancing Work and Pausing
Practical Advice for Busy Professionals
For professionals with demanding schedules, integrating pauses might seem challenging. Practical tips include:
Set boundaries: Designate specific times for pauses.
Communicate needs: Let your team know when you’re taking a pause.
Be consistent: Regularly practice small pauses.
🌐 Real-World Applications of Pausing
Applying These Lessons to Your Life
From executive coaching to everyday life, the principles of pausing are widely applicable. Whether taking a walk with a partner or setting aside tech-free time, the outcomes are universally beneficial.
🧘♂️ Mindfulness Techniques
Simple Practices to Get Started
Mindfulness can greatly enhance your pause experience. Try these techniques:
Breathing exercises: Focus on deep, conscious breaths.
Mindful observation: Spend a few minutes observing your surroundings without distraction.
Journaling: Write down your thoughts and feelings regularly.
🌿 Embracing a Pause Mindset
Shifting from 'Doing' to 'Being'
Adopting a pause mindset means valuing rest as much as action:
Journaling: Helps in reflecting and gaining insights.
Self-compassion: Be kind to yourself when taking breaks.
⌛ Building Lasting Habits
Creating Sustainable Pause Practices
To make pausing a lasting habit:
30-day rule: Practise pausing for 30 days to form a habit.
Track progress: Keep a log of your pauses and their impacts.
Adjust as needed: Regularly reassess and tweak your pause plan.
👫 Pausing in Personal Life
Impact on Relationships
Pausing can significantly benefit personal relationships:
Family time: Integrate pauses into family activities.
Quality conversation: Use pauses to improve communication with loved ones.
📚 Rachael’s Resources and Tools
Books, Podcasts, and Free Guides
Rachael offers several resources to help you start pausing:
Book: "Pause: Harnessing the Life-Changing Power of Giving Yourself a Break."
Podcast: "The Pause Cast" for weekly tips.
Free guides: Available on her website for turning burnout into thriving.
❓ FAQs
Why is pausing important?
Pausing allows you to reset, reduce stress, and gain clarity. It's crucial for both personal and professional well-being.
How can I start incorporating pauses?
Start with simple activities like deep breathing or short walks. Gradually make pausing a regular part of your routine.
What are some daily pauses I can try?
Try the belly breath pause, palm pause, or a body scan. These are quick and can be done anywhere.
How do I know if I need a pause?
Signs include losing interest in your job, getting negative feedback, overusing technology, facing challenges, or feeling a new opportunity calling you.
Can pausing really improve my work performance?
Yes, pausing can lead to increased focus, creativity, and overall job satisfaction.
By embracing and implementing the power of pause, technology professionals can lead more balanced, fulfilling lives both at work and at home. Rachael's experiences and the tools she provides can equip you to start your own journey towards intentional pausing and reap the benefits that come with it.
About Rachael
Rachael O’Meara is an executive coach who helps corporate leaders rise to their next level of leadership by mastering their emotional intelligence or EQ - without the overwhelm. After thirteen years at Google she has a pulse on what it takes to be an outstanding leader. Her book Pause was a top business book for your career, and Pause the Journal debuted in early 2022. She’s been featured in the New York Times, WSJ.com and on the TEDx stage. She is an Associate Certified Coach (ACC), has an MBA from Fordham University, and a Master’s in Transformational Leadership and Coaching from the Wright Graduate University. She is a eight-time rowing national champion and currently rowing in Sarasota, FL. She is also a trauma informed breathwork facilitator. Learn more at www.rachaelomeara.com
Social Media Links
https://www.linkedin.com/in/romeara/
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