The Intentional Pause

Dr. Chris Sopa
  • 5.0 (4)
  • Mental Health

In a world that celebrates constant hustle, endless productivity, and always being "on," The Intentional Pause is an invitation to slow down and reconnect with what matters most. Hosted by Dr. Chris Sopa, an Industrial Organizational Psychologist, executive coach, speaker, and entrepreneur, this podcast explores the transformative power of pausing so you can move forward with greater clarity, purpose, and intention. Inspired by life-changing experiences that taught her the importance of pausing and putting herself back into the equation of her own life, Dr. Chris shares insights, stories, and conversations designed to help listeners navigate leadership, personal growth, self-awareness, resilience, and well-being. Whether you're a leader facing complex challenges, a professional feeling stretched too thin, or someone searching for a deeper connection with yourself, this podcast offers practical tools and meaningful reflection to help you create a life aligned with your values. Because sometimes the answers we're seeking aren't found in doing more—they're found in the pause. Join us each week as we slow down, listen inward, and discover the wisdom, courage, and possibilities waiting in the pause.

  1. 5d ago

    E12: Think Again: Breaking the Beliefs That Hold You Back

    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 beliefs, shift old patterns, and create new possibilities.#TheIntentionalPause #PowerOfTheMind #MindsetShift #SelfAwareness #LimitingBeliefs #ReframeYourThoughts #PersonalGrowth #MindsetMatters #ThoughtsAreNotFacts #PowerOfPerception #BehaviorChange #IntentionalLiving #SelfLeadership #PersonalDevelopment #PauseWithPurpose

  2. Sep 10

    E11 - AI Is Getting Smarter...But Does It Understand Us?

    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 AI can—and can’t—understand about personality, emotions, motivation, communication, and the complexities of being human. They also tackle some of the bigger questions surrounding our growing reliance on AI: Are we outsourcing too much of our thinking? Could AI weaken our critical-thinking and interpersonal skills? And as AI increasingly becomes part of the workplace, what will it mean for leadership, relationships, and the way we work? This conversation isn’t about fearing AI—it’s about becoming more intentional about how we use it while making sure we don’t lose the very qualities that make us human. #TheIntentionalPause #ArtificialIntelligence #HumanFluency #HumanBehavior #FutureOfWork #AI #Leadership #CriticalThinking #EmotionalIntelligence #HumanConnection #SelfAwareness #IOPsychology #FutureOfAI #WorkplaceAI #Psychology Dr. Jay Niblick: jayn@innermetrix.com https://www.getresonant.io/ Information on Human Fluency: https://www.getresonant.io/blog

  3. Sep 3

    E10: Feeling Pulled in 800 Directions? Watch this!

    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 explores why saying yes always means saying no to something else, how shifting priorities can make decisions easier, and why your daily actions should reflect what you say matters most. You’ll also walk through a simple priority audit to help you identify what needs to stop, start, or change to bring your life back into alignment. Because balance isn’t about giving everything equal time—it’s about pausing long enough to recognize what matters and having the courage to give it your attention. #TheIntentionalPause #WorkLifeBalance #Priorities #IntentionalLiving #SelfAwareness #PersonalGrowth #TimeManagement #Boundaries #Mindfulness #PauseWithPurpose Contact me:- Dr. Chris Sopa website: https://chrissopa.com/- Inquiries for Leadership Development, Executive Coaching, Keynotes:  theintentionalpausepodcast@gmail.com- Dr. Chris Sopa Blogs: https://chrissopa.com/blog/- YouTube: @TheIntentionalPausePodcast with Dr. Chris Sopa- Instagram DM: @theintentionalpausepodcast

  4. Aug 27

    E9: When Fear Is Running the Show

    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 want. #TheIntentionalPause #OvercomingFear #ChooseCourage #PersonalGrowth #SelfAwareness #CourageOverFear #MindsetMatters #TakeTheLeap #IntentionalLiving #FearLess Contact me:- Dr. Chris Sopa website: https://chrissopa.com/- Inquiries for Leadership Development, Executive Coaching, Keynotes:  theintentionalpausepodcast@gmail.com- Dr. Chris Sopa Blogs: https://chrissopa.com/blog/- YouTube: @TheIntentionalPausePodcast with Dr. Chris Sopa- Instagram DM: @theintentionalpausepodcast

  5. Aug 20

    E8: Protect Your Peace: The Power of Healthy Boundaries

    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 difficult, and how resentment and exhaustion can signal that your boundaries need attention. You’ll learn how to get clear on your priorities, protect your energy, say no with kindness, and—most importantly—pause before automatically saying yes. Because sometimes the healthiest thing you can do is create enough space to ask yourself: Does this truly align with what matters most to me? #TheIntentionalPause #Boundaries #HealthyBoundaries #SettingBoundaries #SelfLeadership #SelfAwareness #ProtectYourEnergy #PersonalGrowth #WorkLifeBalance #BurnoutPrevention #IntentionalLiving #WellBeing #Priorities #SelfWorth #PauseWithPurpose

  6. Aug 13

    E7: Inside the NFL: Dr. Gina Thoebes on Leadership, Coaching, and the Intentional Pause

    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, along with her philosophy that great leaders understand themselves, understand others, and recognize what each moment requires of them. Chris and Gina also explore why meaningful leadership development requires more than learning new skills—it requires a willingness to get uncomfortable, challenge yourself, and put what you learn into practice. Most importantly, they discuss the power of pausing long enough to ask: How do I want to show up in this moment? #TheIntentionalPause #Leadership #LeadershipDevelopment #SelfLeadership #ExecutiveCoaching #EmotionalIntelligence #SelfAwareness #LeadershipCoaching #PersonalGrowth #MindfulLeadership #HighPerformingTeams #OrganizationalDevelopment #IOPsychology #WorkplaceCulture #ArizonaCardinals Contact me:- Dr. Chris Sopa website: https://chrissopa.com/- Inquiries for Leadership Development, Executive Coaching, Keynotes:  theintentionalpausepodcast@gmail.com- Dr. Chris Sopa Blogs: https://chrissopa.com/blog/- YouTube: @TheIntentionalPausePodcast with Dr. Chris Sopa- Instagram DM: @theintentionalpausepodcast

  7. Aug 6

    E6: Flawed and Flourishing: Shifting from Perfectionism to Excellence

    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 perfectionism is often rooted in fear and self-worth, how it can affect your leadership, relationships, creativity, and health, and why trying to be flawless may actually keep you stuck. Chris also shares practical strategies that helped her break free from perfectionistic thinking, including reframing mistakes, setting completion deadlines, recognizing when fear is driving decisions, and embracing progress over perfection. Whether you're a leader, high achiever, entrepreneur, or someone who constantly feels like you're "not quite enough," this episode will help you pause, reflect, and take your next imperfect—but meaningful—step forward. In this episode, you'll learn: Why perfectionism is really a self-worth issue—not a performance issue The difference between striving for excellence and demanding perfection Hidden signs that perfectionism may be running your life How perfectionism contributes to burnout, procrastination, overthinking, and fear of feedback Why mistakes are essential for creativity, innovation, and growth Practical tools to overcome perfectionism and move forward with confidence How leaders who embrace healthy imperfection create psychologically safe, high-performing teams #TheIntentionalPause #Perfectionism #ProgressOverPerfection #SelfLeadership #PersonalGrowth #Leadership #SelfAwareness #Mindset #EmotionalIntelligence #BurnoutRecovery #GrowthMindset #Overthinking #HighAchievers #Resilience #ExecutiveCoaching #LeadershipDevelopment #PsychologicalSafety #Confidence #WellBeing #LiveWithPurpose Contact me:- Dr. Chris Sopa website: https://chrissopa.com/- Inquiries for Leadership Development, Executive Coaching, Keynotes:  theintentionalpausepodcast@gmail.com- Dr. Chris Sopa Blogs: https://chrissopa.com/blog/- YouTube: @TheIntentionalPausePodcast with Dr. Chris Sopa- Instagram DM: @theintentionalpausepodcast

  8. Jul 30

    E5: The Most Important Leadership Skill No One Teaches

    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 align with your values and goals. She shares powerful questions to help you consider who you are becoming, whether your actions reflect what matters most to you, and what kind of example you are setting for the people around you. You’ll also learn the important difference between reacting and responding—and why the pause between the two is where choice lives. Through a personal story from a recent road trip with her grandson, Chris illustrates how self-awareness, emotional regulation, and focusing on what is within your control can help you navigate stressful and unexpected situations. This episode also introduces the concept of your “leadership energy footprint”—the impact you leave on others through your presence, actions, and energy. You’ll walk away with practical ways to strengthen your self-leadership, including beginning your morning before reaching for your phone, identifying a recurring trigger, and keeping the promises you make to yourself. Because self-leadership isn’t about being perfect. It’s about being intentional—and choosing to lead your habits, mindset, and actions before they begin leading you. #TheIntentionalPause #SelfLeadership #IntentionalLiving #PersonalGrowth #LeadershipDevelopment #SelfAwareness #EmotionalIntelligence #MindsetMatters #LeadYourselfFirst #PurposeDriven#ChooseYourResponse#PauseWithPurpose#MindsetMatters#AuthenticLeadership#LiveWithPurpose#Resilience Contact me:- Dr. Chris Sopa website: https://chrissopa.com/- Inquiries for Leadership Development, Executive Coaching, Keynotes:  theintentionalpausepodcast@gmail.com- Dr. Chris Sopa Blogs: https://chrissopa.com/blog/- YouTube: @TheIntentionalPausePodcast with Dr. Chris Sopa- Instagram DM: @theintentionalpausepodcast

See All (13)

Trailer

Ratings & Reviews

5
out of 5
4 Ratings

About

In a world that celebrates constant hustle, endless productivity, and always being "on," The Intentional Pause is an invitation to slow down and reconnect with what matters most. Hosted by Dr. Chris Sopa, an Industrial Organizational Psychologist, executive coach, speaker, and entrepreneur, this podcast explores the transformative power of pausing so you can move forward with greater clarity, purpose, and intention. Inspired by life-changing experiences that taught her the importance of pausing and putting herself back into the equation of her own life, Dr. Chris shares insights, stories, and conversations designed to help listeners navigate leadership, personal growth, self-awareness, resilience, and well-being. Whether you're a leader facing complex challenges, a professional feeling stretched too thin, or someone searching for a deeper connection with yourself, this podcast offers practical tools and meaningful reflection to help you create a life aligned with your values. Because sometimes the answers we're seeking aren't found in doing more—they're found in the pause. Join us each week as we slow down, listen inward, and discover the wisdom, courage, and possibilities waiting in the pause.

Information

  • Creator
    Dr. Chris Sopa
  • Years Active
    2026
  • Episodes
    13
  • Rating
    Explicit
  • Copyright
    © (C) 2026 The Intentional Pause