Why slowing down can boost performance

The power of pausing: why slowing down can boost performance

It’s easy to believe that more effort equals better results. Push harder. Do more. Keep going.

But one of the most powerful lessons I learned is that high performance isn’t just about intensity, it’s about intentionality. And sometimes, the most intentional, strategic choice you can make is to pause.

It’s the taper phase before a World Championship. After months of training at maximum volume and intensity, everything starts to ease off. Fewer sessions. Lower volume. More rest.

It felt uncomfortable at first. Like I was doing less, right when it mattered most. But that pause wasn’t weakness. It was a vital part of the performance cycle. It was when my body absorbed all the work I’d put in. When my mind sharpened. When recovery met readiness.

And the result? I was more focused, more energised, and more prepared to perform at my best when it mattered most.

We don’t always give ourselves that same permission in the workplace.

Too often, we wait until exhaustion forces us to stop. We ignore the warning signs (hello scattered focus, short temper and diminished creativity) and keep pushing through. But just like in sport, our best work doesn’t come from depletion. It comes from rhythm.

As a coach, I often ask leaders: Where’s the pause in your performance cycle?

Do you build in time for reflection, recovery, and recalibration? Or do you run flat-out until something breaks?

Pausing isn’t just about rest. It’s about restoring clarity. Creating space to think. Reconnecting with what matters. And ultimately, ensuring that your effort translates into results.

Your mindset determines your success, so if your mindset equates ‘slowing down’ with ‘falling behind,’ you’re missing a key piece of the high-performance puzzle.

So, I invite you to pause. Intentionally.

Not because you’re tired, but because you want to perform at your best.

Take a moment to ask yourself:

Where do I build in space to pause, reflect and reset?

What might become possible if I gave myself permission to slow down — even briefly — to regain clarity and focus?

It’s in those pauses that our next level of performance often begins.

If this brings anything up for you, and you want to learn more about making the most of your performance with a pause, please get in touch.