I don’t want any of your statistics; I took your whole batch and lit my pipe with it.

I hate your kind of people. You are always ciphering out how much a man’s health is injured, and how much his intellect is impaired, and how many pitiful dollars and cents he wastes in the course of ninety-two years’ indulgence in the fatal practice of smoking; and in the equally fatal practice of drinking coffee; and in playing billiards occasionally; and in taking a glass of wine at dinner, etc. etc. And you are always figuring out how many women have been burned to death because of the dangerous fashion of wearing expansive hoops, etc. etc. You never see more than one side of the question.

You are blind to the fact that most old men in America smoke and drink coffee, although, according to your theory, they ought to have died young; and that hearty old Englishmen drink wine and survive it, and portly old Dutchmen both drink and smoke freely, and yet grow older and fatter all the time. And you never try to find out how much solid comfort, relaxation, and enjoyment a man derives from smoking in the course of a lifetime (which is worth ten times the money he would save by letting it alone), nor the appalling aggregate of happiness lost in a lifetime by your kind of people from not smoking. Of course you can save money by denying yourself all those little vicious enjoyments for fifty years; but then what can you do with it? What use can you put it to? Money can’t save your infinitesimal soul. All the use that money can be put to is to purchase comfort and enjoyment in this life; therefore, as you are an enemy to comfort and enjoyment where is the use of accumulating cash?

It won’t do for you to say that you can use it to better purpose in furnishing a good table, and in charities, and in supporting tract societies, because you know yourself that you people who have no petty vices are never known to give away a cent, and that you stint yourselves so in the matter of food that you are always feeble and hungry. And you never dare to laugh in the daytime for fear some poor wretch, seeing you in a good humor, will try to borrow a dollar of you; and in church you are always down on your knees, with your ears buried in the cushion, when the contribution-box comes around; and you never give the revenue officers a full statement of your income.

Now you know all these things yourself, don’t you? Very well, then, what is the use of your stringing out your miserable lives to a lean and withered old age? What is the use of your saving money that is so utterly worthless to you? In a word, why don’t you go off somewhere and die, and not be always trying to seduce people into becoming as ornery and unlovable as you are yourselves, by your villainous “moral statistics”?

Now, I don’t approve of dissipation, and I don’t indulge in it either; but I haven’t a particle of confidence in a man who has no redeeming petty vices. And so I don’t want to hear from you any more. I think you are the very same man who read me a long lecture last week about the degrading vice of smoking cigars, and then came back, in my absence, with your reprehensible fire-proof gloves on, and carried off my beautiful parlor stove.

There is one little habit I’ve learned that has changed everything else in my life.

The pause.

When we fail, it’s because we act on urges without thinking, without realizing it. We have the urge to eat junk, and we do it. We have the urge to check email instead of writing a chapter of our book, and so we open our inbox. We have an urge to smoke, to drink, to do drugs, to chew our nails, to play a Facebook game, to procrastinate, to skip a workout, to eat more fries, to criticize, to act in jealousy or anger, to be rude … and we act on that urge.

What if instead we learned to pause after each urge? What if we stopped, looked at that urge, paid close attention to what it feels like inside our bodies, but didn’t act?

The urge would no longer control us. We would be able to make conscious choices that might be healthier for us, help us be happier.

If we can pause, we create space. Space to breathe, to think, to be without acting.

The pause is the answer to so many of our problems. Such a small thing, and so powerful.

To develop the pause, notice your next urge. Is it an urge to go check something online? Or eat something you know isn’t healthy for you? Pay attention to the urge, learn as much as you can about it. If you act on it after the pause, that’s OK. Just notice it, and pause, and pay attention.

Do it again for the next urge, and the next. You will get good at it with practice, and you’ll have lots of opportunities to practice.

The urges won’t go away, but your ability to pause will get stronger. And when you have the pause, you have everything.