✨Don’t Wait for the Breakdown (026)

This Week Didn't Go to Plan

This week reminded me exactly why I write this newsletter.

A key project at work hit a bottleneck. Timelines slipped. Pressure mounted. And I had two choices:

Spiral into “Why me? Why now?”
or
Pause. Breathe. Choose my next move with intention.

I chose the pause.
(Which is why this edition is landing in your inbox later than usual.)

Here’s what I noticed:

The old me would’ve powered through — sacrificed sleep, absorbed the stress, worn it like a badge of honour.

The current me?
I stepped back.
Assessed what truly needed my attention.
Made space for the work and my wellbeing.

The difference?

How we respond to the unexpected reveals everything about our relationship with ourselves.

The Natural Spiral vs. The Intentional Pause

When life throws curveballs, our default is often to spiral:

• Overthinking

• Blame

• “I should’ve seen this coming”

• Powering through as if everything depends on us

But spiralling rarely helps.
And coping alone? Even less so.

Photo by Bogomil Mihaylov on Unsplash

Intentional living doesn’t come from reaction.
It comes from design.

It’s the quiet practice of:

✨ Pausing
✨ Breathing
✨ Re-centering

Choosing what to do next — not just reacting.

I Learned This the Hard Way. Twice.

Photo by Rob Wicks on Unsplash

1. When I was blinded by burnout.

It didn’t creep in gently. It hit like a train.
One day I was managing everything. The next, I couldn’t move without pain and exhaustion.

Photo by Olga Kononenko on Unsplash

2. When I was diagnosed with cancer.

Everything stopped. The work, the hustle, the endless doing.
(I'm healthy now — thanks to brilliant doctors and early detection.)

Both moments forced a reckoning.
And both taught me something I wish I’d learned sooner:

You don’t have to wait for your body to break down to begin healing.

You can reprogram your operating system before the crash.

How to Start Reconditioning Your System

It begins with small, intentional choices, practiced consistently:

1. Notice your defaults.
   Do you say “yes” when you mean “maybe”?
   Do you keep pushing through pain because slowing down feels inconvenient?

2. Build in micro-pauses.
   5 minutes between meetings.
   A proper lunch.
   One hour with no notifications.

3. Name what you’re feeling.
   Not just “busy” or “fine.” Go deeper.
   

This Weeks’ Nudge

Ask yourself:

• What am I tolerating that’s quietly costing me?

• What’s one habit I could shift to support my wellbeing — not just my productivity?

Remember:

🧡 You don’t have to navigate this alone.
🧡 I see you. I’ve been there.
🧡 And I’m walking alongside you — one intentional step at a time.

Download your free Journal Worksheet.

Closing with Kindness

You’re not behind.
You’re rebuilding.

And that’s exactly where you need to be.

To your spark,

Mary

Burn Bright Coach

www.maryvazcoaching.com

P.S. Know someone who’s been pushing too hard? Forward this along.

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