01
Notice
What am I expecting, fearing, or preparing myself to handle?
A moment of awareness. A more intentional choice.
The Capacity Pause™
Before you say yes, take on more, or respond under pressure, pause.
You do not have to answer every demand immediately.
Give yourself room to notice what you need.
Your reflections stay in this open page. They are not sent to us or saved automatically. Closing or refreshing clears them.
Read slowly. Write as much or as little as you need. There is no score and nothing to get right.
02
Understand
What is the present situation asking of me, and what might past experience be adding?
03
Choose
Would I say yes, say no, ask for time, request support, or respond differently?
One small step
You can begin with a pause, a boundary, a request, or a little more time.
Keep making room to BREATHE™
A pause can open the door to a different response.
For a broader reflection on your needs, explore the seven BREATHE™ pillars. For personal support, explore coaching with Dr. Ana.
The Capacity Pause™ is an educational reflection practice, not a diagnostic assessment. If a situation is unsafe, prioritize practical safety and support.