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Start, pause, or resume a Time Machine backup on Mac
You can have Time Machine perform a backup at any time, even if you don’t have Back Up Automatically selected in Time Machine settings.
On your Mac, click the Time Machine icon 
in the menu bar, then do any of the following:
Start a backup: Choose Back Up Now.
Pause a backup: Choose Stop This Backup.
Resume a backup: Choose Back Up Now.
If the Time Machine icon isn’t in the menu bar, choose Apple menu 
, then select “Show in Menu Bar” from the pulldown menu.