The Intentional Pause

E15: Why We Resist Change (and How to Move Through It)

Dr. Chris Sopa — Thu, 08 Oct 2026 11:00:00 -0700

Change is inevitable, but that doesn’t mean we’re comfortable with it. In this episode of The Intentional Pause, Dr. Chris explores why our brains resist the unknown, what we’re really afraid of losing when life changes, and how our need for control, certainty, comfort, and security can keep us stuck. Discover a simple process for navigating change more intentionally by pausing, challenging the stories you’re telling yourself, focusing on what you can control, and taking one small step forward.
#TheIntentionalPause #NavigatingChange #Change #PersonalGrowth #SelfAwareness #Resilience #Mindset #FearOfChange #LifeTransitions #IntentionalLiving

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E14: The Leader's Bookshelf: 11 Reads That Fuel Focus, EQ, and Personal Growth

Dr. Chris Sopa — Thu, 01 Oct 2026 11:00:00 -0700

What if just 10 minutes of reading could help you slow down, reduce stress, expand your thinking, and reconnect with yourself? In this episode of The Intentional Pause, Dr. Chris explores the powerful benefits of reading and shares some of her all-time favorite books, from personal growth and emotional intelligence to fantasy, romance, and unforgettable storytelling.

Whether you’re an avid reader or haven’t picked up a book in years, this episode might just inspire you to trade a little scrolling for a story and discover what reading can open up in your life.

#TheIntentionalPause #BenefitsOfReading #BookRecommendations #PersonalGrowth #SelfAwareness #Mindfulness #IntentionalLiving #Reading #BookLovers #PauseWithPurpose

E13 - Mindfulness for Busy People: Slowing Down Without Losing Your Edge

Dr. Chris Sopa — Thu, 24 Sep 2026 11:00:00 -0700

What if slowing down didn’t mean losing your edge? In this episode of The Intentional Pause, we explore mindfulness for busy, driven people who are used to moving fast. We talk about what mindfulness really is, why being present can feel so difficult, and how simple mindful practices can help reduce stress, improve focus, and create more intentional responses to everyday life. You’ll discover that mindfulness isn’t about doing less, it’s about being more present and purposeful in what you do.
#Mindfulness #TheIntentionalPause #MindfulLiving #HighAchievers #IntentionalLiving #StressManagement #BePresent #SelfAwareness #PersonalGrowth #SlowDown

AwakenWithLight.com -https://www.awakenwithlight.com/

Awaken With Light App -https://nancygentleboudrie.joinkliq.io/home

YouTube Channel - https://www.youtube.com/channel/UCsFIeDV5Q0B-KEWTxBgZQuA

LinkedIn -https://www.linkedin.com/in/nancyboudrie/

Nancy@AwakenWithLight.com

484-876-1048

Awaken With Light -Welcome Inner Balance with Nancy Gentle Boudrie - https://music.apple.com/us/album/awaken-with-light-welcome-inner-balance/355263306

E12: Think Again: Breaking the Beliefs That Hold You Back

Dr. Chris Sopa — Thu, 17 Sep 2026 11:00:00 -0700

What if the thoughts you’ve been treating as facts are simply stories you’ve learned to believe? In this episode of The Intentional Pause, Dr. Chris explores the powerful connection between perception, beliefs, and behavior and how the stories we tell ourselves can shape the way we experience life. Discover how greater self-awareness and reframing your thoughts can help you challenge limiting beliefs, shift old patterns, and create new possibilities.
#TheIntentionalPause #PowerOfTheMind #MindsetShift #SelfAwareness #LimitingBeliefs #ReframeYourThoughts #PersonalGrowth #MindsetMatters #ThoughtsAreNotFacts #PowerOfPerception #BehaviorChange #IntentionalLiving #SelfLeadership #PersonalDevelopment #PauseWithPurpose

E11 - AI Is Getting Smarter...But Does It Understand Us?

Dr. Chris Sopa — Thu, 10 Sep 2026 11:00:00 -0700

Artificial intelligence is evolving faster than most of us realize—but as AI gets smarter, is it actually getting better at understanding us?

In this episode of The Intentional Pause, Dr. Chris Sopa sits down with behavioral scientist and I-O psychologist Dr. Jay Niblick for a fascinating conversation about AI, human behavior, and the emerging concept of human fluency. Together, they explore what AI can—and can’t—understand about personality, emotions, motivation, communication, and the complexities of being human.

They also tackle some of the bigger questions surrounding our growing reliance on AI: Are we outsourcing too much of our thinking? Could AI weaken our critical-thinking and interpersonal skills? And as AI increasingly becomes part of the workplace, what will it mean for leadership, relationships, and the way we work?

This conversation isn’t about fearing AI—it’s about becoming more intentional about how we use it while making sure we don’t lose the very qualities that make us human.

#TheIntentionalPause #ArtificialIntelligence #HumanFluency #HumanBehavior #FutureOfWork #AI #Leadership #CriticalThinking #EmotionalIntelligence #HumanConnection #SelfAwareness #IOPsychology #FutureOfAI #WorkplaceAI #Psychology

Dr. Jay Niblick:

jayn@innermetrix.com

https://www.getresonant.io/

Information on Human Fluency:

https://www.getresonant.io/blog

E10: Feeling Pulled in 800 Directions? Watch this!

Dr. Chris Sopa — Thu, 03 Sep 2026 11:00:00 -0700

Feeling Pulled in 800 Directions? Watch this!

In this episode of The Intentional Pause, Dr. Chris challenges the idea that balance means giving equal time to work, family, relationships, and yourself. Instead, true balance comes from getting clear on your priorities and intentionally choosing where your time, energy, and attention go.

Through personal stories and practical strategies, Dr. Chris explores why saying yes always means saying no to something else, how shifting priorities can make decisions easier, and why your daily actions should reflect what you say matters most. You’ll also walk through a simple priority audit to help you identify what needs to stop, start, or change to bring your life back into alignment.

Because balance isn’t about giving everything equal time—it’s about pausing long enough to recognize what matters and having the courage to give it your attention.

#TheIntentionalPause #WorkLifeBalance #Priorities #IntentionalLiving #SelfAwareness #PersonalGrowth #TimeManagement #Boundaries #Mindfulness #PauseWithPurpose

E9: When Fear Is Running the Show

Dr. Chris Sopa — Thu, 27 Aug 2026 11:00:00 -0700

What would you do differently if fear wasn’t making the decisions? In this episode of The Intentional Pause, Dr. Chris Sopa explores how fear quietly shows up as overthinking, perfectionism, people-pleasing, control, and staying in situations we’ve outgrown. You’ll learn how to recognize when fear is running the show, focus on what you can control, and take one small step toward the life you truly want.

#TheIntentionalPause #OvercomingFear #ChooseCourage #PersonalGrowth #SelfAwareness #CourageOverFear #MindsetMatters #TakeTheLeap #IntentionalLiving #FearLess

E8: Protect Your Peace: The Power of Healthy Boundaries

Dr. Chris Sopa — Thu, 20 Aug 2026 11:00:00 -0700

Boundaries aren’t about shutting people out—they’re about protecting what matters most.

In this episode of The Intentional Pause, Dr. Chris Sopa explores why healthy boundaries are essential for protecting your time, energy, relationships, values, and well-being. Through personal stories and practical strategies, Chris shares how to recognize when a boundary is needed, why saying no can feel so difficult, and how resentment and exhaustion can signal that your boundaries need attention.

You’ll learn how to get clear on your priorities, protect your energy, say no with kindness, and—most importantly—pause before automatically saying yes. Because sometimes the healthiest thing you can do is create enough space to ask yourself: Does this truly align with what matters most to me?

#TheIntentionalPause #Boundaries #HealthyBoundaries #SettingBoundaries #SelfLeadership #SelfAwareness #ProtectYourEnergy #PersonalGrowth #WorkLifeBalance #BurnoutPrevention #IntentionalLiving #WellBeing #Priorities #SelfWorth #PauseWithPurpose

E7: Inside the NFL: Dr. Gina Thoebes on Leadership, Coaching, and the Intentional Pause

Dr. Chris Sopa — Thu, 13 Aug 2026 11:00:00 -0700

What does it really take to become a great leader?

In this episode of The Intentional Pause, Dr. Chris Sopa sits down with Gina Thoebes, VP of Organizational Performance for the Arizona Cardinals, to explore leadership, coaching, self-awareness, and what it takes to build high-performing people and teams.

Gina shares her journey from retail leadership to I-O psychology and professional sports, along with her philosophy that great leaders understand themselves, understand others, and recognize what each moment requires of them. Chris and Gina also explore why meaningful leadership development requires more than learning new skills—it requires a willingness to get uncomfortable, challenge yourself, and put what you learn into practice.

Most importantly, they discuss the power of pausing long enough to ask: How do I want to show up in this moment?

#TheIntentionalPause #Leadership #LeadershipDevelopment #SelfLeadership #ExecutiveCoaching #EmotionalIntelligence #SelfAwareness #LeadershipCoaching #PersonalGrowth #MindfulLeadership #HighPerformingTeams #OrganizationalDevelopment #IOPsychology #WorkplaceCulture #ArizonaCardinals

E6: Flawed and Flourishing: Shifting from Perfectionism to Excellence

Dr. Chris Sopa — Thu, 06 Aug 2026 11:00:00 -0700

Perfectionism often disguises itself as ambition, responsibility, or a strong work ethic—but beneath the surface, it can quietly fuel stress, burnout, overthinking, and self-doubt.

In this episode of The Intentional Pause, Dr. Chris Sopa shares her own journey as a recovering perfectionist and explores the difference between pursuing excellence and chasing perfection. You'll discover why perfectionism is often rooted in fear and self-worth, how it can affect your leadership, relationships, creativity, and health, and why trying to be flawless may actually keep you stuck.

Chris also shares practical strategies that helped her break free from perfectionistic thinking, including reframing mistakes, setting completion deadlines, recognizing when fear is driving decisions, and embracing progress over perfection.

Whether you're a leader, high achiever, entrepreneur, or someone who constantly feels like you're "not quite enough," this episode will help you pause, reflect, and take your next imperfect—but meaningful—step forward.

In this episode, you'll learn:

Why perfectionism is really a self-worth issue—not a performance issue

The difference between striving for excellence and demanding perfection

Hidden signs that perfectionism may be running your life

How perfectionism contributes to burnout, procrastination, overthinking, and fear of feedback

Why mistakes are essential for creativity, innovation, and growth

Practical tools to overcome perfectionism and move forward with confidence

How leaders who embrace healthy imperfection create psychologically safe, high-performing teams

#TheIntentionalPause #Perfectionism #ProgressOverPerfection #SelfLeadership #PersonalGrowth #Leadership #SelfAwareness #Mindset #EmotionalIntelligence #BurnoutRecovery #GrowthMindset #Overthinking #HighAchievers #Resilience #ExecutiveCoaching #LeadershipDevelopment #PsychologicalSafety #Confidence #WellBeing #LiveWithPurpose

E5: The Most Important Leadership Skill No One Teaches

Dr. Chris Sopa — Thu, 30 Jul 2026 11:00:00 -0700

What does it really mean to lead yourself?

In this episode of The Intentional Pause, Dr. Chris Sopa explores why self-leadership matters—not only for people with formal leadership titles, but for anyone who wants to live with greater purpose, awareness, and intention.

Dr. Chris explains how self-leadership begins with managing your thoughts, emotions, behaviors, habits, and reactions in ways that align with your values and goals. She shares powerful questions to help you consider who you are becoming, whether your actions reflect what matters most to you, and what kind of example you are setting for the people around you.

You’ll also learn the important difference between reacting and responding—and why the pause between the two is where choice lives. Through a personal story from a recent road trip with her grandson, Chris illustrates how self-awareness, emotional regulation, and focusing on what is within your control can help you navigate stressful and unexpected situations.

This episode also introduces the concept of your “leadership energy footprint”—the impact you leave on others through your presence, actions, and energy.

You’ll walk away with practical ways to strengthen your self-leadership, including beginning your morning before reaching for your phone, identifying a recurring trigger, and keeping the promises you make to yourself.

Because self-leadership isn’t about being perfect. It’s about being intentional—and choosing to lead your habits, mindset, and actions before they begin leading you.

#TheIntentionalPause

#SelfLeadership

#IntentionalLiving

#PersonalGrowth

#LeadershipDevelopment

#SelfAwareness

#EmotionalIntelligence

#MindsetMatters

#LeadYourselfFirst

#PurposeDriven
#ChooseYourResponse
#PauseWithPurpose
#MindsetMatters
#AuthenticLeadership
#LiveWithPurpose
#Resilience

E4: Pause Before the Burnout - Recognizing the Signs Before It's Too Late

Dr. Chris Sopa — Thu, 23 Jul 2026 14:20:00 -0700

Are you stressed...or are you burned out?
We often use those words interchangeably, but they're not the same—and knowing the difference could protect your health, your relationships, and your well-being.

In this episode of The Intentional Pause, Dr. Chris Sopa explores why so many of us live in "fifth gear," constantly pushing through, wearing busyness as a badge of honor, and ignoring the warning signs our minds and bodies are trying to give us.

You'll learn how stress differs from burnout, why high achievers are especially vulnerable, and how our culture often encourages us to keep going instead of slowing down. Most importantly, you'll discover practical strategies to recognize your personal stress signals, create healthy boundaries, and take intentional pauses before stress becomes burnout.

This episode will help you shift from simply surviving to intentionally thriving.

In this episode, you'll learn:

The difference between stress and burnout

Why high achievers are more susceptible to burnout

How chronic stress affects your mind and body

The warning signs you shouldn't ignore

Practical ways to reduce stress and restore your energy

Why intentional pauses are essential for long-term resilience and well-being

Pause with Purpose Challenge:
Ask yourself, "What is one sign my mind or body gave me today that I was stressed?" Then choose one intentional action to care for yourself before tomorrow begins.

Remember, the goal isn't to eliminate stress—it's to recognize when it's time to pause before stress becomes burnout.

Hashtags:

#TheIntentionalPause #StressManagement #BurnoutPrevention #LeadershipDevelopment #SelfAwareness #Resilience #WellBeing #PersonalGrowth

E3: Coffee with My Coach: Joe White on Leadership, Growth, and Life

Dr. Chris Sopa — Thu, 16 Jul 2026 11:00:00 -0700

In this special episode of The Intentional Pause, I'm joined by someone who has had a profound impact on my own personal and professional growth—my coach, Joe White.

Coaching isn't about having someone tell you what to do. It's about asking better questions, challenging limiting beliefs, and creating the space to think differently. In this conversation, Joe shares the mindset shifts, leadership lessons, and practical wisdom that have helped countless people become more intentional, resilient, and effective.

Together, we explore what it means to lead with purpose, embrace continuous growth, and recognize that even the strongest leaders need someone who helps them see what they can't see on their own.

Whether you're leading a team, building a business, or simply striving to become the best version of yourself, this episode will encourage you to pause, reflect, and invest in your own growth.

In this episode, you'll discover:

Why every leader can benefit from having a coach

The power of asking better questions instead of giving quick answers

How intentional pauses create clarity and better decisions

Common barriers that keep people from growing—and how to overcome them

Practical insights you can apply immediately in your leadership and life

Grab your favorite beverage, take a deep breath, and join us for a conversation that just might change the way you think about growth, leadership, and the power of an intentional pause.

Hashtags:

#TheIntentionalPause

#Leadership

#LeadershipDevelopment

#ExecutiveCoaching

#PersonalGrowth

#SelfAwareness

#Mindset

#EmotionalIntelligence

#LeadershipPodcast

#ProfessionalDevelopment

#Resilience

#Coaching

#GrowthMindset

#IntentionalLeadership
#DrChrisSopa

E2: Choose the Pause Before Life Chooses It for You

Dr. Chris Sopa — Thu, 09 Jul 2026 15:00:00 -0700

Why is it so difficult to slow down? For many of us, pausing feels uncomfortable—even scary. We're conditioned to stay busy, keep producing, and push through, often without realizing what we're avoiding in the process.

In this episode of The Intentional Pause, we explore the hidden reasons we resist slowing down, from fear and anxiety to productivity culture, FOMO, and the habits that keep us constantly moving. You'll discover how intentional pauses can improve your focus, emotional regulation, creativity, relationships, and overall well-being.

You'll also learn practical ways to incorporate meaningful pauses into your daily routine—whether it's putting your phone away, taking recovery breaks throughout the workday, grounding yourself in the present moment, or simply creating space to respond instead of react.

As always, the episode concludes with a Pause with Purpose challenge that invites you to choose one simple practice and begin experiencing the power of slowing down—one intentional pause at a time.

E1: The Pause That Changed My Life

Dr. Chris Sopa — Thu, 02 Jul 2026 11:00:00 -0700

In the very first episode of Intentional Pause, Dr. Chris shares the deeply personal story that inspired this podcast. After a life-changing health crisis at age 33 forced her to stop, she discovered that slowing down wasn't a setback—it was the beginning of profound transformation.

In this episode, you'll hear how chronic stress, perfectionism, people-pleasing, and the need to stay in control led to a major wake-up call, and how taking an intentional pause helped her heal, change her mindset, and build a new life and career.

You'll also be invited to take your own "Pause with Purpose" by reflecting on one small way you can slow down this week and put yourself back into the equation of your life.

If you've been feeling overwhelmed, stretched too thin, or like life is moving faster than you can keep up, this episode is your reminder that sometimes the most powerful step forward begins with a pause.

#PauseWithPurpose

#SlowDownToGrow

#Leadership

#Wellbeing

#IntentionalPause

#PersonalGrowth

#SelfCare

Welcome to The Intentional Pause

Dr. Chris Sopa — Mon, 29 Jun 2026 08:44:02 -0700

Welcome to the Intentional Pause podcast. I'm Doctor Chris Sopa, but you can call me Doctor Chris. Each week we'll explore personal growth, self-awareness, leadership, and the power of slowing down in a fast moving world where we create space to slow down, hear your own voice again, and make more intentional choices in work in life. Let's get started.