It took me over 30 years to be able to write this.

I first wrote it in my journal, timidly scribbling the words. Although I knew nobody would ever see them, I cringed a bit while my pen went over the page.

But after jotting down these 4 words, I felt incredible relief flowing through my body. Never had I imagined that so much liberation and inner calmness could come from just one sentence.

There, I’ve said it. And you know what? I’m damn glad I did!

That’s why I’m writing this article. My bet is that you need to hear these words too. And if you’re anything like me, reading them won’t be enough. You need to feel them — let them flow through your veins and own them.

So please, if you only get one thing out of this article, take a deep breath and read this sentence out loud:

It’s OK to pause

Let that sink in.

Now before you dismiss me as one of those feel-good gurus, let me tell you a bit about the science and philosophy behind taking a break. And why it took me so long to realize I needed one.

Why so Serious?

I grew up in a family of high-performing, high-functioning intellectuals. Half of my relatives are MDs — the other half are MD, PhDs. In such families, winning a silver medal only earns you a stern remark.

How come you didn’t win gold?

Taking breaks wasn’t just something nobody talked about — it was actively shunned upon. Even when my results matched the expectations, I was still criticized for the amount of work I had put in.

Just imagine what you could have achieved if you’d studied even harder.

Combine this mentality with being a lonely child, eager to please and well aware of the expectations placed on his shoulders. What you get is, well, someone who doesn’t know how to take a break.

Don’t get me wrong. This upbringing has served me well for the better part of my life. I graduated from med school among the top 10%. I received numerous stipends, gave talks at international conferences, and started my PhD at Germany’s best university (next to a Nobel Laureate).

So what changed?

I will tell you my personal reasons for deciding to pause in just a sec. First, let’s have a look at the science behind this often discredited practice.