The Power of Pause

“The quality of your thinking determines the quality of your life.” -A.R. Bernard

The old Kelli would’ve looked at the Think bucket and thought, “Eh, that’s important—but not that important,” definitely not as crucial as the other buckets of the W ellness Spectrum (Eat, Sleep, Train, Connect).

The new Kelli knows better. The new Kelli has spent the past eight years juggling more than ever—building a business, raising two kids, remodeling homes, moving, traveling, and all the life that happens in between. Yet, in that chaos, she’s also carved out more space to think—often thanks to mom schedules that force me to adventure alone.

And now I know. Now I see how vital this bucket really is. Thinking—truly pausing, reflecting, and being intentional—has changed everything for me. And I hope, by the end of this newsletter, you’ll see why it matters so much for you too.

Why Do You Need to Take Time for Your Mind?

Life is full of challenges—some you joyfully signed up for and others you wouldn’t wish on your worst enemy. And when those hard times come, you’ll wish you’d trained your mind as much as your body.

When you build mental strength, you give yourself tools to weather the storm: the ability to “pull from your cookie jar” (as David Goggins says), to adopt a growth mindset (more on that below), and to see obstacles as opportunities instead of just pain and struggle.

I recently listened to a book that referenced Viktor Frankl’s Man’s Search for Meaning. If you’re unfamiliar, Frankl was a Jewish psychologist imprisoned in Nazi concentration camps during WWII. He lost his entire family, endured unthinkable suffering, and barely survived. Yet even in those horrific circumstances, he made a promise to himself: he would endure, observe, and someday write a book that could help others find meaning in suffering. That sense of purpose and mindset quite literally kept him alive.

As Ben Bergeron says,

“We fear adversity and do everything we can to avoid it, even though it’s a guaranteed part of life for every species on planet Earth. It’s not a matter of if we’ll encounter it, but only a matter of when. And when we do face it, the form the adversity takes is far less important than how we respond to it.”

So, taking time for your Think bucket isn’t just about journaling or meditation—it’s about mental conditioning. It’s preparing your mind for the unknown, building resilience, and finding strength when life inevitably throws its curveballs.

How to Find Time to Think

So, how do I find time to think when life feels busier than ever? Honestly—it happened by accident. My “mom schedule” didn’t line up with my friends’ or my husband’s, so I started adventuring solo. At first, it felt awkward and even a little scary. But I laced up my hiking shoes, grabbed my furry sidekick, and went anyway.

And here’s the beautiful part—I fell in love with it. Those solo adventures became my best brainstorming sessions. That’s when my mind starts to wander, connect dots, and dream up new ideas. Don’t get me wrong, I still love my girl gang and exploring with my husband, but there’s something magical about the quiet of going alone.

So, here’s my challenge to you: time block just 20 minutes this week. Go for a walk—no podcast, no phone call, no distractions—and simply think. Let your mind wander. You might be surprised by the clarity that shows up when you finally give yourself the space for it.

How to Think

This might sound silly, but in today’s world of constant distraction and endless entertainment, many of us have actually forgotten how to think. If you followed the steps above to find the time to think, now let’s dive into how to think intentionally.

• Start with Direction
Before you let your mind wander, choose what you want to think about. Are you focusing on your life goals? Your work or business? Your health and fitness? Or maybe it’s your relationships or parenting?
Depending on my mood, I’ll direct my thoughts differently. Some days I want to think about business growth; other days, I reflect on my life, my habits, or my parenting. The key is to give your thoughts a little structure—so they’re productive, not chaotic.

• Listen to a Podcast or Audiobook (and Then Pause It)
Wait—what? Yes, sometimes my brain is spinning with the wrong kind of thoughts, and I need something to anchor me. That’s when I’ll put on a podcast or audiobook to help guide my thinking—something about mindset, business, health, or wellness.
Usually, I’ll listen for a bit, then pause it once my brain starts firing with ideas. I’ll even jot notes in my phone or email myself reminders of insights I want to implement. (Fun fact: most of these newsletters are born during those moments!)

• Questions to Get Your Brain Flowing
Here are some of my favorite prompts to help you start thinking intentionally:

🧠 Dreaming About an Epic Life

If you could have any life you wanted in one year, what would it look like?
If you were told today you had one year to live, how would you spend it—both in what you’d do and how you’d live mentally and physically?
If money, logistics, and fear were off the table—what would you do, where would you go, or who would you become?

💼 Thinking About Business or Work

What’s working well in my business or career right now?
What’s one thing that’s holding me back from the next level?
If I could only focus on three things this month that would move the needle most—what would they be?

• And of Course—Read Some Elevate Livin’ Life Newsletters 😉
You know I’ve got your back when it comes to mindset, motivation, and designing a life that feels good inside and out. Here are a few of my past favorites:

Does Your Mind Need Work?

Growth Mindset + My Favorite Mindset Mantras

Ask yourself this: Do you live in a hostile or friendly world? Your answer says a lot about your mindset. If you tend to believe the world is against you, that people are out to get you, or that life is just one uphill battle — it might be time to work on shifting that lens. Because your mindset shapes how you see everything.

Thoughts are like clouds — they roll in, some heavy and dark, but if you don’t latch onto them, they pass and make space for light to shine through. You can’t control every thought, but you can control what you do with it. That’s the foundation of a growth mindset — learning to observe your thoughts without judgment, redirect them when needed, and remind yourself that challenges aren’t punishments, they’re opportunities.

Here are a few of my favorite mindset mantras that help me stay grounded, curious, and positive when life gets messy (or just really hard):

Be in the Gain, Not in the Gap — remember this one from the Train Bucket newsletter last month? Focus on how far you’ve come, not how far you have to go.
This is an Opportunity, Not an Obstacle — I once noticed on a mountain bike climb that I kept avoiding small, annoying rocks by going around them. In that moment, I realized, although they’re not as fun as the techy desert rocks I love, they were an opportunity to get better — to practice, to grow, to be ready for the next challenge. So, the next time you are presented with a challenge, whether big or small, I encourage you to take the harder route. If nothing else, it conditions your mind knowing you choose hard and came out on the other side.
Be Curious, Not Judgmental — When things go wrong, instead of asking yourself “why me”, get curious and ask, “what can I learn?” And when you watch others do something that upsets you, before you judge them, think to yourself, “do I know their full story and situation?” Perhaps they have a justified reason for choosing the way they did…and perhaps you would have chosen the same option as well if you were in their shoes.
I Get to Do This, Not Have to Do This — shift your words, shift your world. Gratitude changes everything. You get to change your babies’ diaper in the middle of night because you get to have kids, not everyone gets that. You get to go to work and provide for your family, not everyone has that opportunity.
Focus on What You Can Control — your attitude, effort, and consistency are always within your power regardless of what is thrown at you.
“Success is not a result of spontaneous combustion. You must set yourself on fire.” – Unknown

If you start applying even one of these regularly, you’ll feel your inner voice change. The goal isn’t to erase the hard stuff — it’s to meet it with strength, perspective, and gratitude.

Want to Dig Deeper?

If this Elevate Livin’ Life newsletter is singing to you and you’re craving more — more growth, more mindset shifts, more inspiration — here are some of my favorite books, podcasts, and thinkers that have helped shape how I think (and live).

📚 Books to Expand Your Mind

The Dream Manager — Dream big, my friends. This one will have you visualizing your ultimate life and believing it’s possible.
Mindset: The New Psychology of Success — The OG on growth mindset. Full of relatable stories and science-backed insights on why your mindset matters more than talent.
Chasing Excellence — Where the Five Factors of Health all started. Learn how elite athletes train their minds just as much as their bodies.
The Daily Stoic — Bite-sized wisdom that helps ground you in perspective, gratitude, and calm — one page at a time.
The Comfort Crisis — A life-changer that challenges you to get uncomfortable and rediscover your strength.
The Well-Lived Life — Beautiful lessons on purpose, longevity, and joy from a 102-year-old doctor.
Can’t Hurt Me — Pure mental toughness fuel. You’ll never say “I can’t” the same way again.
Essentialism — The art of saying no to the non-essential and creating space for what really matters.
The One Thing — Focus, simplicity, and massive progress — one small action at a time.
Atomic Habits — A must-read for anyone looking to make small changes that create huge results.
The Obstacle Is the Way — Okay, truthfully, I haven’t read this one yet, but I’ve heard amazing things. It’s next on my list!

📨 Newsletters & 💭 Podcasts That Make You Think

Jesse Itzler’s Weekly Email — Quick, inspiring, and packed with perspective.

Podcasts for Life & Growth:

Chasing Excellence — Health, mindset, and leadership from one of the best.
The Mel Robbins Podcast — Real talk, short mindset boosts, and life motivation.
Your Limitless Life (Season 3) — Inspiring stories and perspective shifts to help you live fully.

Podcasts for Parenting:

Good Inside with Dr. Becky Kennedy — Thoughtful, compassionate parenting advice.
3 in 30 Takeaways for Moms — Simple, powerful parenting tips in under 30 minutes.

Podcasts for Business & Purpose:

Diary of a CEO — Deep, raw, and insightful interviews about life, business, and success.
Or, search for industry-specific podcasts that speak directly to your world — there’s gold waiting for you out there.

Wrapping It All Up

If you take nothing else away from these Elevate Livin’ Life newsletters on the Five Factors of Health — Eat, Sleep , Train , Connect , and Think — please take this:

**Be alone at least once a week for 30+ minutes and give yourself the gift of time to THINK. **

No music. No podcast. No scrolling. Just space for your own thoughts to breathe.

Build this into your life like you would any healthy habit. Make it a routine. Protect it. And as always — bonus points if you do it outside. 😊

What about you? I’d love to hear — what are your favorite podcasts, books, or mantras that help you think deeper and live better?

Thanks for reading along!
–Kelli