The Intentional Pause

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...

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...

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 beli...

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...

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 e...

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...

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 di...

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, alo...

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 perfectio...

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...

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...

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 le...

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 cons...

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...

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. If you would like to contact me: Dr. Chris Sop...