44: Slow down to speed up: The hidden power of the pause

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Welcome to the With Intention weekly newsletter where I share ideas & learnings to help you live & lead with intention

At a glance:

• Essay: The hidden power of the pause
• Quote: Maybe it's time to unplug?
• Visual: Progress > Movement

The Hidden Power of the Pause

Last Saturday, I had the chance to watch Lionel Messi live — Inter Miami vs. my hometown Columbus Crew.
It was incredible to see him in person, now for my second time in the last year.

But what struck me most wasn’t a highlight-reel goal or a flashy move.
It was what he did without the ball.

Is he getting older and slowing down a bit? 

Absolutely.

But, if you study him at all, he's always walked with a purpose. 

He did this again last weekend.

While everyone else was sprinting up and down the field, Messi was just... walking.
Scanning.
Studying.
Mapping the game.

At first glance, it might seem like he’s not trying hard.
But the truth is, he’s playing a different game.

Messi isn’t reacting.
He’s preparing.
So, when the ball comes to him, he already knows exactly where to go and what to do — before anyone else even realizes it.

It’s not laziness.
It’s leadership.

And it’s a powerful reminder for all of us:
Sometimes, the fastest way forward... is slowing down first.

The Culture of "Go Faster" (And Why It’s a Trap)

Everywhere you look, the world is screaming one message:

Move faster. Work harder. Do more.

But here’s the thing:
Speed without strategy is just noise.

You can be busy all day and get nowhere closer to where you actually want to go.

You can fill your calendar, check every box, and still miss the opportunities that would have changed everything.

Hustle is not a strategy.
Intentional action is.

And intentional action starts by slowing down enough to see clearly.

The Science Behind Slowing Down

It’s not just a nice idea — it’s backed by real research.

A Harvard Business School study found that employees who took just 15 minutes at the end of each day to reflect boosted their performance by 23% in just a couple of weeks.

Another study from the University of Michigan showed that workers who took short mental breaks every 90 minutes had up to 40% better focus compared to those who didn’t.

Slowing down isn’t about slacking off.
It’s about sharpening your focus.
It’s about playing the game a few moves ahead — just like Messi.

How to Slow Down (Without Losing Momentum)

Here are three simple ways I build intentional "pauses" into my life:

1. Protect Your Mornings
Before I dive into the noise of the day, I spend time reading the Bible, journaling, and moving my body — even if it’s just a quick walk. It’s about starting centered, not reactive.

2. Take Micro Breaks
When I feel stuck or drained during the day, I don’t just push harder. I get up, take a walk, breathe, reset.
A 5–10-minute reset often buys me hours of better work.

3. Build Space to Think
I intentionally carve out "no meeting" time each week just to reflect, plan, and zoom out. It’s where my best ideas and clearest strategies usually show up.

These aren't luxuries.
They’re multipliers.

The 4WC Practice: A Simple Daily Reset

If you want a simple tool to build this into your day, try the 4WC practice (Wins, Wars, Weapons, Wonders):

• Wins: What went well today?

• Wars: What challenges or threats did I face?

• Weapons: What strengths or resources helped me?

• Wonders: What moments of gratitude or wonder did I experience?

It takes 5 minutes.
And it builds the muscle of slowing down, seeing clearly, and moving forward intentionally.

Final Thought

The world says move faster.
The greats know: move smarter.

Lionel Messi isn't great because he runs the most.
He’s great because he sees the most.

Slow down.
Notice.
Prepare.
Move with intention.

That’s how you speed up where it matters most.

Keep growing with intention,
Jon

P.S.

If you found this helpful, hit reply and let me know.

Would love to hear:
"Where in your life do you need to slow down right now?"

Progress > Movement

source: Roberto Ferraro (@FerraroRoberto) / X

Until next week,

Jon Giganti Author. Speaker. Leader.

Attention requires a focused head.
Intention requires a focused heart.

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