Pause and Reflect: Managing Impulsivity in High-Risk Situations

Who Can Benefit?

This strategy is particularly useful for individuals who struggle with impulsivity, emotional reactivity, or anger. By recognising danger zones and implementing techniques to pause and reflect, you can make more thoughtful decisions and reduce impulsive actions.

How to Implement the Pause and Reflect Strategy

  1. Create an Impulsivity Directory:
    • List the scenarios in your life where impulsivity tends to be an issue (e.g., Work, University, Social Gatherings, Dating, In Conversations, Shopping, Driving).
    • Be specific about how impulsivity affects you in each scenario. For example, you might struggle with interrupting others during conversations or making hasty purchases while shopping.
  2. Identify Danger Zones:
    • Once you have a clear understanding of the scenarios where impulsivity is a problem, you can better anticipate these “danger zones” and prepare to manage them.
  3. Practise Pausing Techniques:
    • Inhale and Exhale Slowly: When you feel the urge to act impulsively, take a slow, deep breath in, and then slowly exhale while telling yourself, “Let me think about this.”
    • Delay Your Response: If you’re in a conversation, say “Let me think” before responding to give yourself time to consider your words.
    • Physical Cues: Place your hand over your mouth or on your chin as a physical reminder to pause and think before speaking or acting.
    • Paraphrase Before Responding: In conversations, paraphrase what the other person has said before you respond (e.g., “So you’re saying…,” “So you feel that…”). This not only buys you time but also ensures you fully understand the situation before reacting.

The Science Behind Pausing to Reflect

Impulsivity often arises from the brain’s immediate emotional responses, which can lead to regrettable actions or words. By pausing to reflect, you engage the prefrontal cortex, the brain region responsible for rational thinking and self-control. This process allows you to override the amygdala’s impulsive reactions, leading to more thoughtful and deliberate decisions. Practising these pausing techniques can help you develop greater awareness and control over your impulses, leading to better outcomes in high-risk situations.

Reference

Barkley, R. A. (2021). Taking Charge of Adult ADHD: Proven Strategies to Succeed at Work, at Home, and in Relationships. Guilford Publications.

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