Our Method

two-phase system: Reset (The Pausa Core) and Integration (Tiny Healthy Habits)

We use a holistic, science-based approach to mental hygiene, proven to generate sustainable performance improvements in focus, energy, and resilience.

I. The Pausa Core: The 72-hour Reset

Our philosophy centers on the biological necessity of a full nervous system decompression. You cannot build resilience on a foundation of chronic stress. The 72-hour Reset is the essential, evidence-based intervention that clears the chronic cognitive load caused by constant digital load and sustained pressure.

II. The Pausa Framework: Integration of 5 Pillars of Healthy Lifestyle

The Pausa Method is structurally an integrated framework. For the Hard Reset's effects to translate into sustained high performance, we must address the fundamental components that govern your daily energy and focus. We dedicate the retreat time to assessing, educating, and action planning across these 5 Pillars.

Core Experience

A 72-hour digital detox (no phones) in nature is not a luxury; it's a profound physiological intervention. It down-regulates the sympathetic (fight-or-flight) nervous system, increases Heart Rate Variability (HRV)- the biomarker for stress resilience - and restores the brain's capacity for deep, strategic thinking.

A few facts about benefits of nature and digital detox:

• Spending 3 days in nature can improve your cognitive function by 50% [Source].

• 72 hours in a cabin in nature can reduce stress levels by 70% [Source].

Phase I: Pausa Reset

• Intimate by design: "We host a maximum of 6 leaders at a time. This isn't a crowded conference. It's a private, focused environment for deep work."

The Pausa Location:

1.5h from Lisbon, six private cabins immersed in nature

• Designed for rest: "Each cabin is free of digital distractions. No TVs, no Wi-Fi. Just a comfortable bed, a journal, and the sound of nature."

• Space to connect: "Our communal space is where we gather for workshops, share meals, and engage in guided conversations."

Phase II: Integration:

Tiny Healthy Habits around 5 Pillars of Healthy Lifestyle

The 72-hour Reset is only the beginning. True transformation comes from the daily operationalization of 'Mental Hygiene' - a commitment to prevention over cure.

The Pausa Method creates a powerful, sustained feedback loop: The Hard Reset restores your capacity, and the Tiny Healthy Habits ensure that capacity is protected and maintained, guaranteeing that your improved focus and resilience endure long after you leave the retreat.

Sleep & Recovery

The biological necessity

Focus on sleep hygiene and evidence-based recovery rituals (e.g., proper rest/renewal balance).

(Ref: Arianna Huffington's Thrive framework, WPA action plan on healthy lifestyles.)

Physical Exercises

Movement for mental strength

Structured activity to manage stress hormones, boost mood, and enhance physical capacity for endurance.

Nutrition

Fuel for the brain

Simple, powerful nutritional recalibration to optimize metabolic efficiency and cognitive function, not restrictive dieting.

(Ref: WPA promotion of good nutrition, psychoneuroimmunology.)

Mindfulness

Clarity of thought

Techniques (like breathwork) to achieve emotional regulation and sharpen focus. Our goal is to make presence the default state.

(Ref: Proven 35% stress reduction from breathwork, Sheryl Sandberg's resilience framework.)

Community

Building the safety net

Time dedicated to re-connecting authentically, building vulnerability as a leadership strength, and reducing the isolation common to top roles.

(Ref: Brené Brown on vulnerability, the need for community support.)

Science is our foundation

We build the Pausa Method on the latest research in mental health & emotional wellbeing, brain science & nervous system, women's health, nutrition & psychiatry, trauma & recovery, longevity & performance. We rigorously apply the experts' published studies and evidence-based frameworks - all of which you can explore on our Resources page.

Ready to reserve your spot?

Protect your clarity. Strengthen your leadership.
Start with 72 hours in nature: fully guided, fully offline.

CONTACTS

hellol@pausa.pt
+31 6 1405 1868

• After booking, you will receive a confirmation email and a short pre-arrival form.

• Your phone will stay in a secure box during the reset.