Have you ever looked up from your laptop and thought, how is it already December? Or finally sat down for a night off… and your brain is still sprinting?

Today, we’re saying something mildly offensive to hustle culture: if you never pause, it’s not just your energy that suffers — it’s your judgment, your relationships, and your career.

In this episode, Jess & Claude break down the difference between a break (physical step-away) and a pause (a mental pattern-interrupt), then share our Work Bestie framework: the 4 P’s of Pause:

• People: who energizes you vs. drains you
• Pace: how fast you’re living and where you need space to think
• Patterns: what keeps repeating (overcommitting, last-minute scrambling, self-doubt)
• Pulse: what your body is telling you (sleep, stress, headaches, gut, fatigue)

Plus, we share micro-pauses you can actually do in real life: transition pauses between meetings, a 10-minute screen-free reset, a walk-and-talk with your work bestie, and a simple Friday reflection.

Take a breath, pick one “P,” and start small. Your pause isn’t a problem — it’s your power. 💎

Key Takeaways

• Why working more hours can create less output
• Break vs. pause (and why pause is the productivity game-changer)
• The 4 P’s of Pause: People, Pace, Patterns, Pulse
• Micro-pauses: transition resets, screen-free time, walk-and-talk, weekly reflection
• A simple challenge: pick one P and check in with your work bestie

Work Bestie Challenge:

This week, choose one P (People, Pace, Patterns, or Pulse) and do a 5–10 minute check-in with yourself (or your work bestie).
Then tell us: Which P do you need most right now?

Links / Resources Mentioned

• Deep Work — Cal Newport
• Atomic Habits — James Clear
• EP 79: Your Phone Is Not Your Work Bestie: How to Set Screen Boundaries Without Burning Down Your Career
• EP 75 Why You’re Still Burned Out (Even After a Weekend Off)
• EP 52 Power of Breaks
• EP 38 Self Love & Resilience: How to Stop Doubting Yourself and Own Your Confidence

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Work Besties! Theme Song Written by Ralph Lentini @therallyband